Tag: pumpkin

Pumpkin Pie Waffles

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I live in a Condo. It’s small. Meaning, my kitchen is pretty small too. 

Now I love my condo. Especially our view. It’s to die for! We are up on the 27th floor and the sunsets are beautiful and breathtaking. Plus, I really enjoy over looking the city. 

But…being in a small condo with a small kitchen, means I don’t really have much space for things like a dehydrator (which I have but is stored in the laundry room and never been used!) or for fancy little things like waffle makers! 

My boyfriend, the minimalist that he is, kept telling me “no waffle maker!” He thought it was going to be big, bulky and get stored in the laundry room like everything else!

Well… I didn’t listen to him and out I went looking for the perfect waffle maker. Literally for weeks it was all I ever talked about. I wanted to make waffles so badly. One of our favourite organic brunch spots in the city closed down, and they used to have the best waffles! So, I just had to make my own. 

If you follow me on Instagram, or have downloaded my free Best Breakfast Recipe eBook (just sign up on our homepage), you’ll also know that aside from waffles and pancakes, I really love pumpkin. I love making pumpkin pancakes! So naturally, a pumpkin waffle recipe was in order. 

These waffles are fluffy and contain no junk! Meaning, they are free of added sugars, gluten, dairy and are Paleo friendly! Only goodness in these waffles. Top them with my Maple Coconut Whip and you’ll be one happy camper! 🙂

Enjoy!

Paleo Pumpkin Pie Waffles
Yields 2
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 1/2 cup organic pumpkin puree
  2. 3/4 cup almond flour
  3. Half a scoop organic vanilla whey protein powder (optional)
  4. 1/4 cup almond milk
  5. 1/4 cup shredded unsweetened coconut
  6. 2 eggs, whisked
  7. 1/2 tsp baking soda
  8. 1/2 tsp baking powder
  9. 1 tbsp vanilla extract or ground vanilla bean
  10. 1/2 tsp cinnamon
  11. 1/2 tsp pumpkin pie spice
  12. 1/4 teaspoon sea salt
Instructions
  1. Heat up your waffle iron. I turn mine to the 'crisper' setting as I like mine with a little crunch.
  2. In a medium sized bowl, mix together milk, eggs and vanilla.
  3. To the same bowl, add the rest of the dry ingredients and pumpkin and mix together.
  4. Add a bit more almond milk, if batter looks too thick. The batter should be runny but still have a bit of substance to it.
  5. Ladle into your waffle maker or I like to pour the batter into a large mug or measuring cup and pour from there.
  6. Cook until done. Mine took about a good 5 minutes.
  7. Top with fresh berries, almond butter, maple syrup or coconut whip. The possibilities are endless!
Notes
  1. Alternatively, you could make these into pancakes if you don't have a waffle maker. Wait a minute? You don't have a waffle maker? Go out and get one! You'll want one after all the waffle recipes you'll start to see me post 🙂
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Vanilla Pumpkin Protein Bars

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The days of reaching for an afternoon sweet treat, loaded with unhealthy fat and sugar are long over! In my high school days I considered a special K bar to be ‘healthy.’ I mean, only 110 calories, how could I go wrong? Oh boy was I wrong! Grabbing one of those chemically manufactured nutrient less bars only spiked my blood sugar and made me a little loopy at 3pm. Not a pretty sight when your a hormone ranging 16 year old! Now, I reach for real food. Like a salad, or fresh fruit with raw almond butter, or a green veggie juice; organic, fresh and homemade! But what about the calories? What about them? I’m eating REAL ORGANIC WHOLE FOODS, calories got nothing on me 😉

A few weeks ago I came across these pumpkin bars in Oxygen magazine. Being the savvy nutritionist that I am, I decided to change up a few ingredients and turn these bars into a powerhouse nutrient dense afternoon goodie that will have your tummy saying thank you! Also, my sweet man was heading off to a snowboarding trip and I couldn’t resist baking up something full of goodness to fuel his long flight. He called me once he arrived and told me his friend loved my bars! I was jumping for joy when I heard that 🙂

IMG_3689Why are these bars a powerhouse? They contain antioxidant rich pumpkin! Pumpkin is loaded carotenoids, lutein and zeaxanthin, all of which help to protect your eyes and prevent the formation of cataracts. Pumpkin also contains high amounts of vitamin A and C, both of which help keep your skin supple and improve immunity. You’ll notice this recipe also contains pumpkin seeds. These little green gems contains 7 grams of protein per 1 ounce serving, plus they are high in zinc which keeps your immunity strong! Let’s not forget the essential fatty acid content of these little seeds – great for inflammatory issues, cancer prevention and heart health.

So without further adieu…..

Vanilla Pumpkin Protein Bars!

Ingredients:

3 scoops New Zealand vanilla whey protein powder (I’m sure vanilla brown rice protein would work too!)
1 1/2 cups wheat free rolled oats
1/4 cup dried cherries

1/4 cup pecans, coarsely chopped
1/4 cup walnuts, coarsely chopped
3 tbsp pumpkin seeds
1 cup pumpkin puree
1/3 cup egg whites
1 tbsp cinnamon
1 tsp ground ginger
2 tsp pumpkin pie spice
1 tsp ground vanilla bean
1-2 tbsp maple syrup
3 tbsp raw honey
2 packets stevia (optional – if you prefer a little added sweetness)
1 tbsp hemp seeds (for topping)

IMG_3697

 

Directions:

1. Preheat oven to 400.

2. Mix all ingredients together, except hemp seeds, in a large bowl and mix until thoroughly combined.

3. Lightly oil an 8×8 inch baking dish with coconut oil or line with parchment paper.

4. Press ingredients evenly into dish.

5. Bake for 20-25 minutes.

6. Remove from oven and let cool completely before cutting. Sprinkle with hemp seeds while still warm.

Enjoy!

Happy Baking!
Health & Abundance,
Samantha 🙂

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Immune Boosting Portobello Mushroom and Red Chard Saute with Spaghetti Squash and Pumpkin Pie Smoothie for Thanksgiving Meatless Monday!

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Happy Thanksgiving Everyone! I hope you are all enjoying a relaxing weekend full of delicious and nutritious food! It’s not common for us to over indulge during this time of year and that’s why I’ve got 2 delicious recipes that are perfect for thanksgiving! My (green) pumpkin pie smoothie is full of flavour, protein, healthy fats and minus all the unnecessary sugar and calories from Pumpkin Pie. You won’t even miss that pie slice on your plate this year with this yummy smoothie!

My immune boosting mushroom, chard and squash saute is the perfect side dish for your thanksgiving feast! Red chard is full of vitamin C, K, A, calcium, magnesium, fibre and protein! Paired with selenium rich portobello mushrooms, this delicious dish is great for the cold and flu season!

Immune Boosting Portobello Mushroom and Red Chard Saute with Spaghetti Squash

Ingredients
5-6 leaves red chard, chopped (kale, rainbow, swiss chard would also work well)
2 portobello mushrooms, chopped
1 medium yellow onion, diced
2-3 small tomatoes, I used LOCAL vine ripened
3 cloves garlic
2 tsp extra virgin olive oil
1 tbsp red vine vinegar
1 tbsp water
1 tsp dried oregano
Pinch sea salt
Black pepper

Directions
Saute onion in olive oil for 5 minutes. Add garlic, stir. Add mushrooms and cook for 5 minutes, stirring occasionally. Add tomatoes and any dried herbs. Add in chard, red wine, water, salt and pepper, stirring frequently until chard starts to wilt and mushrooms are cooked through. Serve over spaghetti squash.

Directions for Roasting Squash
Slice squash in half length wise and remove seeds. Sprinkle with sea salt and pepper (drizzle with olive oil if preferred). Line baking sheet with parchment paper and bake squash rind-side-up for about 40 minutes at 375°F. Turn squash over, flesh facing up 10 minutes before done to slightly cook/roast inside. Using a fork, scrape the flesh lengthwise from top to bottom—the squash should “shred” loose in strips like spaghetti. Place on serving plates and top with mushroom and chard sauté.

Pumpkin Pie Smoothie

I used the old Vega whole food optimizer which is green due to its high spirulina content!! Otherwise, any vanilla protein powder will do and your shake will turn out orange, not green!! Either way, it’s delicious!

Ingredients:
1 cup unsweetened almond milk
2 Tbsp. Organic canned pumpkin pie
2 scoops Vega vanilla chai complete meal replacement
1/4 tsp. pumpkin spice, ground
1/2 tsp cinnamon
1 tsp. Grade B maple syrup
3-4 ice cubes

Directions:
Add all ingredients into a blender and blend until smooth.

 

Happy Thanksgiving!!

Health & Abundance,

Samantha 🙂

 

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@holisticwellnessfoodie