All Things Pumpkin! - Burn Boot Camp
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pumpkin benefits

All Things Pumpkin!

October 6, 2014

A healthy spin on some of your favorite fall pumpkin recipes!

pumpkin benefitsIt’s clear that Fall has begun here in the Carolinas! Not only has the weather changed but 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. 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.

Here’s the good news! Pumpkin has many health benefits and can be used in many different ways! I want to share those benefits with you while showing you how to make some of your favorite fall treats!

1# Improves Digestion

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

2# Keeps you Hydrated

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

3# Reduces risk of Cancer

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

4# Protects your Heart

Beta Carotene is also 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


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

pumpkin-spice-latteHere 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)


Whisk together 1/3 cup coffee with the remaining ingredients in a tall glass or mix in a blender.
Carefully pour the pumpkin mixture into the remaining coffee and serve immediately.

pankcakePumpkin 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)


Pre-heat griddle to medium heat. Mix protein, almond flour, and cinnamon in a small mixing bowl. Add all wet ingredients together (eggs, pumpkin, and almond milk) and combine with dry ingredients. Spray griddle with Coconut Oil and pour 1/4 cup batter onto griddle cooking 3-5 min. each side. 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

Mix all ingredients in a blender and enjoy as a breakfast or lunch!

pumpkin muffinsPumpkin Muffins

  • 1½ cups almond flour
  • 3/4 cup canned pumpkin (or cook and puree pumpkin 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

Mix wet ingredients first and add in dry ingredients last. Fill greased or lined muffin tins and bake at 350 degrees for 15-20 minutes

Overnight Oats- Pumpkin Style

  • index1/2 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

Mix all ingredients together in a glass container and stick in refrigerator overnight, sprinkle cinnamon on top and enjoy the next morning!

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



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