Pumpkin Spice Oatmeal

 

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I love all of the seasons, but you really cannot beat the foods in season in the fall. I likely will have many more pumpkin and squash based recipes in the coming months because there are just so many yummy things to do with those ingredients! As food companies and coffee shops are flooding the market with tons of artificial pumpkin spice “foods” and beverages, I love being able to showcase the much more satisfying flavors of real pumpkin and real spice! Today, I’m highlighting my favorite breakfast food {oatmeal} with a quick recipe that has a kick of pumpkin spice! I am posting the quick oats, single serve version here now plan to post a food prep steel cut slow cooker version in the next couple of weeks too, so stay tuned. Even though the ingredients below are for one serving, you can easily multiply each ingredient by the number of servings you need.

Pumpkin Spice Oatmeal (V, GF, DF)

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Ingredients for 1 serving:

1 Cup unsweetened organic soymilk (or other milk or water)
1/2 c (40 g) organic rolled or quick oats (purchase certified gluten free if you have celiac)
1 teaspoon non GMO chia seeds (I use Bob’s Red Mill)
1/4 c pureed organic pumpkin (from home baked or canned*)
1/2 tsp pumpkin spice mix (I use trader joe’s mix)
1/2 tsp organic cinnamon
1 teaspoon cacao nibs or 1 tbsp dark chocolate chips
1 tablespoon almond butter, other nut butter, or 2 tbsp chopped nuts

*Purchasing tip: If I do purchase canned, I buy beans at Trader Joe’s because they do not contain BPA. A risk of using canned foods is that the cans are lined with the carcinogenic chemical BPA. If you don’t live near a Trader Joe’s, click here for brands that are BPA free.
Directions:
-In a small saucepan, boil 1 cup of soymilk (or other milk or water)
-Add the oats and chia seeds at once and reduce heat to simmer
-Stir frequently to prevent sticking – quick oats should thicken within 2 minutes and rolled oats within 5
-Add the pumpkin puree and spices, stir well, and turn off burner
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-Add in your almond butter (or any nut butter) and cacao nibs
-Again, stir well, and EAT!IMG_5967.JPG

 

This makes a quick, easy and filling breakfast any day of the week, but can also be a great night time snack for an athlete looking to refuel and top off carbohydrate stores for training or competition. Combined, the oats, soy milk, and almond butter provide 19 grams of protein to boost the repair process when your body is recovering at night.

Check out my other suggestions for preparing oats here!

Nutrition information per serving (using soymilk, cacao & almond butter):
Calories: 370
Total Fat: 14 g
Saturated Fat: 1 g
Polyunsaturated Fat: 6 g
Monounsaturated Fat: 7 g
Cholesterol: 0 mg
Carbohydrate: 42 g
Fiber: 13 g
Sugar: 2 g
Protein: 19 g

Sodium: 30 mg 1 % Potassium: 575 mg 12 %

Thiamin: 10 %         Riboflavin: 27 %    Niacin: 8 %
Vitamin B6: 12 %    Folate: 11 %
Vitamin C: 5 %        Vitamin E: 30 %    Vitamin A: 17%
Calcium: 13 %         Iron: 45 %             Zinc: 15 %
Magnesium: 28 %   Phosphorus: 22 %

**vitamins & minerals are listed as % daily value; you may need more
than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns

Kelly Green Protein Smoothie

Eat Real Live Well // Kelly Green Protein Smoothie

I’ve been making green smoothies for a few months now since it’s gotten warmer and have finally found the perfect blend of ingredients! Sure, I want to recover from my workout be it a run, spin class, or some weight training, but more importantly, post workout food needs to be delicious!!

I am not big on supplements, but Garden of Life Raw Vegan Organic protein is an exception! It is made out of sprouted grains and processed in a way that preserves essential nutrients. The original flavor contains no stevia but the others do. I find stevia upsets my stomach and gives me a headache, so “natural” or not, I personally opt to stay away from it.

Kelly Green Post-Workout Protein Smoothie (Veg, DF, GF, raw)
Makes 1Smoothie

Ingredients:

1/2 Cup frozen mango (70 g)
1/2 Cup frozen strawberries (70 g)
1 scoop Garden of Life Raw Protein (original)
1 tsp Navitas Naturals Maca root powder (optional but adds amazing flavor)
1 Cup Silk Vanilla Unsweetened Almond Milk
2 Cups fresh spinach
Dash vanilla extract

Directions:

I think the order in which you add the ingredients makes a difference in ease of blending (unless you have a vitamix of course, which I don’t – if you want to buy me one send me an email and I’ll gladly give you my address). I add the spinach & fruit first, then protein & maca, and finally the milk and splash of vanilla. Blend as long as you see fit so that its smooth in your blender, bullet or any other smoothie making machine you may have! I find less than a minute is perfect to get the right consistency, somewhere between smoothie and green juice, but a little more on the smoothie side.

 

Eat Real Live Well // Kelly Green Protein Smoothie

Since this is only about 2oo Calories, its a great post workout snack to drink up within an hour of exercise. Have a normal sized meal within 2-3 hours of your workout too.

Nutrition Information:

Servings: 1
Calories: 200
Total Fat: 3 g
Saturated Fat: 0 g
Polyunsaturated Fat: 0.6 g
Monounsaturated Fat: 1.5 g
Cholesterol: 0 mg
Carbohydrate: 23 g
Fiber: 8 g
Sugar: 11 g
Protein: 21 g
Sodium: 205 mg   9 %
Potassium: 480 mg 10%

Vitamin A: 57%    Thiamin: 6 %               Riboflavin: 53 %
Niacin: 5%              Vitamin B6: 7 %          Vitamin B12: 125%
Folate: 33 %          Vitamin C: 98%          Vitamin D: 125 %
Vitamin E: 77 %    Calcium:52 %                Iron: 15%
Zinc: 19%                 Copper: 35 %               Magnesium: 23 %
Phosphorus: 7 %   Omega 3: 0.11 g  (6%)

**Vitamins & minerals are listed as % daily value; you may need more than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns