A light and flavorful pumpkin veggie burger with white beans and quinoa. Both vegan and gluten-free and bursting with fresh fall flavors like sage and rosemary. Quinoa flour and gluten-free breadcrumbs imitate the burger consistency.  Makes six servings of 187 calories each.

Ingredients

• 2 cups boiled cubed pumpkin
• 1 can white beans rinsed and drained
• 1 head oven-roasted garlic
• 1 tablespoon chia seeds
• 1 teaspoon salt
• 1 tablespoon chopped fresh sage
• 1 teaspoon chopped fresh rosemary
• 1 cup cooked quinoa
• 1/2 cup diced red onion
• 1/2 cup quinoa flour
• 1/2 cup gluten-free panko breadcrumbs plus more for dredging
• 2 tablespoon coconut oil more as needed for cooking

Instructions

1. In a food processor combine pumpkin, white beans, garlic, chia, salt, sage, and rosemary. Pulse a few times until everything is broken up and mixed.
2. Place mixture in a large bowl and add quinoa, red onion, quinoa flour, and gluten-free panko. Mix until smooth.
3. Freeze mixture for 30 minutes (to help the patties firm up and stay together while cooking).
4. Heat coconut oil in a large pan and form a large handful of the mixture into circular round patties. Lightly dredge in additional panko breadcrumbs and pan-fry on both sides for a few minutes until browned. Repeat with remaining veggie burger mix.
5. Serve over salad or on gluten-free bread with tomatoes, alfalfa sprouts, and hummus.

From Country Living

Breakfast is the most important meal of the day. If you start your day with sugary pastries or a greasy breakfast sandwich, the rest of your food choices will follow suit.

However, when you start your morning with a wholesome and nutritious meal, you’ll be more likely to continue with good choices throughout the day. Enjoy this recipe for Pumpkin & Zucchini Muffin is a nutritious start to your day.

Don’t let the rich flavor and mouthwatering moistness of these muffins fool you. You’ll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original.

What you need

Serves 40

• 3 eggs, lightly beaten
• 2/3 cup raw honey
• 1 cup canned pumpkin
• ½ cup coconut oil, melted
• 7 oz applesauce
• 1 tablespoon vanilla extract
• 3 cups almond flour
• 1 teaspoon baking soda
• ½ teaspoon baking powder
• ½ teaspoon salt
• ½ teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ½ teaspoon ground cloves
• 1 cup shredded zucchini
• ¼ cup chopped walnuts

Instructions

1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray.

2. In a mixing bowl combine eggs and honey. Add pumpkin, melted coconut oil, applesauce, and vanilla.

3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well blended. Stir in the zucchini.

4. Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes. Enjoy!

Nutrition

One serving equals 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.

Pumpkin is easily the most anticipated flavor of the season…and I’ve got you covered with this fun, fitness recipe for Pumpkin Protein Bonbons! This is hands down the most delicious and guilt-free way to get your pumpkin fix…

Make a batch of these high-protein treats and store them in the freezer for a delicious after-dinner treat.

Courtesy of RealHealthyRecipes.com

What You Need
Serves 6

• 1 cup coconut flour
• One cup vanilla protein powder
• 1 cup canned pumpkin (not pumpkin pie filling)
• Half cup almond butter, creamy
• ¼ cup plus 3 Tablespoons coconut oil, melted
• 1 teaspoon vanilla extract
• 2 teaspoons liquid stevia
• ½ cup dark, stevia-sweetened chocolate (Lily’s brand)

Instructions

1. Find a rimmed pan that will fit in your freezer and line with parchment paper.
2. In a large bowl combine the coconut flour, vanilla protein, canned pumpkin, almond butter, ¼ cup of the coconut oil, vanilla extract and stevia. Mix well and if needed add another Tablespoon of coconut oil. Form into 32 balls.
3. Place the balls on the prepared pan and put in the freezer for 15 minutes.
4. In a double boiler, gently melt the dark chocolate and remaining coconut oil. Remove the pumpkin balls from the freezer and one-by-one roll in the melted chocolate. Return the coated balls to the freezer for 10 minutes. Drizzle any remaining chocolate over the tops of the bonbons in a nice design. Store in the freezer for up to a month and in the fridge for up to 5 days. Enjoy!

Nutrition
One serving equals: 120 calories, 7g fat, 6g carbohydrate, 2g sugar, 97mg sodium, 2g fiber, and 8g protein

This pumpkin cheesecake pie really curbs a sweet tooth for me. It’s easy to make and will keep well in the refrigerator for the better part of a week. I mostly eat it as a meal replacement in the mid afternoon when my cravings are the greatest.

Servings:  8

• 2 cups low-fat ricotta cheese
• 1 (15 ounce) can pumpkin puree (NOT pie filling)
• 1/2 cup sugar-free maple syrup
• 5 tablespoons Splenda granular, sugar substitute
• 1 teaspoon pumpkin pie spice
• 1 teaspoon vanilla extract
• 3/4 cup vanilla protein powder
• 1 reduced fat graham cracker crust
• 1 cup Cool Whip Free (fat free, sugar free)

Directions:

1. Preheat oven to 400f degrees
2. In large bowl combine ricotta cheese, pumpkin, maple syrup, splenda, pumpkin pie spice, vanilla, and protein powder. mix well.
3. Pour mixture into pie shell and smooth out with spoon or spatula.
4. Bake for 40 minutes until filling is set.
5. Let cool for 15 minutes. Refrigerate for a least 2 hours before serving.
6. Serve with a tbsp of the cool whip and enjoy

“Explore” Your Personal Best Training Studio Services

ypbtrainingstudio.com/services

or sign up for our monthly e-newsletter by clicking here.

“Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!