All Things Pumpkin - Recipes And Health Benefits - Burn Boot Camp
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All Things Pumpkin – Recipes And Health Benefits

November 12, 2016

A healthy spin on some of your favorite pumpkin recipes!

It’s clear that Fall has begun here in the Carolinas! Not only has the weather changed but also everywhere I look I see a new product flavored with pumpkin. Now, it’s no secret that I like my pumpkin spiced lattes as much as the next girl. Because when the weather gets chilly it is nice to have something warm to sip on! Unfortunately, the majority of “pumpkin” filled delicacies can cause some negative long term effects without you even knowing.

But here’s the good news! Overall, pumpkin has many health benefits and can be used in many different ways! For this reason, I want to share those benefits with you in addition to showing you how to make some favorite fall treats!

5 Health Benefits 

1# Improves Digestion

It is rich in fiber, which will keep you feeling full longer as well as improve digestion.

2# Keeps you Hydrated

The Potassium found in Pumpkin helps restore the body’s balance of electrolytes (great after a good workout) as well as  lowers blood pressure and reduces bloating by pushing out excess water.

3# Reduces risk of Cancer

Beta Carotene (what gives pumpkins their orange color) may reduce risk of cancer.

4# Protects your Heart

Also, Beta Carotene is found to reduce your risk of heart disease and improve immunity.

5# Helps you Age more Beautifully

Vitamin C and Carotenoids from Pumpkin is important in generating and protecting new healthy skin.

Furthermore, know that these benefits are only obtained by consuming REAL pumpkin, and not the artificial stuff found on every shopping corner. Overall, most “seasonal” or “limited edition “pumpkin” products don’t even contain real pumpkin. However, they do contain plenty of chemicals, artificial ingredients, dyes, fillers, not to mention toxic ingredients that do nothing but harm to you.

Here are 5 of my favorite pumpkin recipes:

Pumpkin Spice Latte

  • 1 cup hot coffee
  • 2 tbsp canned pumpkin
  • 1 cup unnsweetened vanilla almond milk, heated if desired
  • 1/4 teaspoon pumpkin pie spice
  • Sweetener to taste (raw honey, stevia, coconut sugar)


To begin, whisk together 1/3 cup coffee with the remaining ingredients in a tall glass or mix in a blender. Then,
carefully pour the mixture into the remaining coffee and serve immediately.

Pumpkin Protein Pancake

  • 2 Egg Whites
  • Cinnamon Spice
  • 1 tsp vanilla extract
  • 4 tbsp Canned Pumpkin Puree
  • 1/2 cup almond flour or meal
  • 1/4 almond milk
  • Raw Honey (optional)
  • Almond Butter (optional)


First of all, start by pre-heat griddle to medium heat. Then, mix the protein, almond flour, and cinnamon in a small mixing bowl. Together with all the wet ingredients (eggs, puree, and almond milk) combine the dry ingredients. Next, spray the griddle with Coconut Oil and pour 1/4 cup batter onto griddle cooking 3-5 min. each side. Once they’re all cooked, serve with a dollop of almond butter and drizzle raw honey on top with a dash of cinnamon!

Pumpkin Pie Smoothie

  • 1 cup pumpkin purée
  • 1 large ripe banana
  • 1 cup unsweetened almond or coconut milk
  • 2 scoops Shaklee Vanilla Protein Powder
  • 1/2 teaspoon pure vanilla extract
  • 1 1/4 teaspoon pumpkin pie spice
  • 5 ice cubes


You’ll just mix all ingredients in a blender and enjoy as a breakfast or lunch!

Pumpkin Muffins

  • 1½ cups almond flour
  • 3/4 cup canned pumpkin (or cook and puree  yourself)
  • 3 large eggs
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ½ tsp ground cinnamon
  • 1½ tsp pumpkin pie spice
  • 1/8 tsp sea salt
  • 1/4 cup raw honey (optional)
  • 2 tsp almond butter


First, mix wet ingredients and add in dry ingredients last. Then, fill greased or lined muffin tins and bake at 350 degrees for 15-20 minutes.

Overnight Oats- Pumpkin Style

  • 1/2 cup gluten free-oats
  • 1/2 cup almond or coconut milk
  • 2 tablespoons pumpkin puree
  • 1/8 teaspoon vanilla extract
  • pinch of cinnamon
  • pinch of nutmeg
  • 1 tablespoon pure maple syrup or raw honey


First off, mix all ingredients together in a glass container and stick in refrigerator overnight. Then, sprinkle cinnamon on top and enjoy the next morning!

Most of all, I hope you enjoy these recipes as much as we do! Finally, remember not to be fooled by the false marketing this fall season that leads you to believe that pumpkin products are healthy and real. So, now that you have some new recipes you can try, get cooking!

Be sure to always get our Facebook page because I love to go live, post videos, and pictures about all the cool stuff happening at BBC!


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