Brain Food – Pumpkin Smoothie

It’s officially fall, which means everything pumpkin flavored must make an appearance. Pumpkin Spice Lattes, Pumpkin bagels, Pumpkin Pie, all the pumpkins!

While we love them all, the downside to many of our favorite pumpkin treats is that they don’t score particularly high on the healthy meter. No worries though, there are healthier ways to get your pumpkin fix! A new addition to my morning line up is an awesome pumpkin smoothie. Made with raw pumpkin and other natural ingredients, it is a perfect fall touch for your breakfast routine. The fact that it takes less than 5 minutes to prepare is an added bonus.

I adapted this recipe from Corey over at Family Fresh Meals; check out the link for her original recipe. If you like your smoothies a little sweeter, her full tablespoon of honey may work better than my teaspoon.

So how do you make this delicious creation?

1/2 cup of pumpkin (actual pumpkin not pumpkin pie filling)

1 cup milk ( I used skim, you could swap for almond)

1/4 teaspoon pumpkin pie spice (I added a touch more)

1 teaspoon honey

1 medium banana frozen (If you only have fresh Corey recommended a few ice cubes to get the smoothie really cold)

Add all of the ingredients in the blender. I like to put the frozen banana at the bottom so it blends quickly. Blend until smooth and delicious!

Each smoothie is 251 calories with 55g carbohydrates, 11g protein, and .6g fat.

You could placate all of your pumpkin cravings with this smoothie, but delicious as it is, I wouldn’t trade pumpkin pie on Thanksgiving for it. Everything in moderation! This will however, allow you to get your pumpkin fix more frequently.

 

Best,

Katherine

 

 

Brain Food – Breakfast Favorites

It’s a well known fact that breakfast is an important part of the day; many even argue that breakfast is the most important meal of the day. However, when I was growling up breakfast was not a regular part of my routine. Waking up before dawn to jump into a cold pool was a rough way to start the day without adding extra time to find and consume breakfast. Even through college when I was no longer getting up for 5am practice, breakfast was not a priority for me. I was picky about breakfast food, not enjoying many of the quick go-tos such as yogurt and granola, and preferring to have a snack or wait until lunch. Fast forward a few years and I have changed my stance. Especially on mornings when I work out before work, breakfast is a game changer. My tastes have also evolved to include many of those breakfast staples that I previously scorned. A close family member is still waiting for the day that I add shredded wheat to my rotation, but I haven’t tried it yet. I do however, have several breakfast favorites that fit nicely into my busy schedule. These are easy to prepare in the morning or ahead of time and allow for a wide range of variations to keep your breakfast rotation interesting.

Egg Muffins

Perfect to add to your Sunday meal prep, these healthy, protein packed muffins are easy to make and will keep for up to a week. Choose your favorite fillings, I like broccoli and mushrooms, prep your muffin tins, and bake at 375°. In little time (about 18 minutes) you have a week’s worth of quick and healthy breakfasts. They are also great as a snack or post workout fuel. 8 eggs make 12 muffins. Fill the muffin tins about 2/3 of the way with your fillings and then top with 2-3 tablespoons of egg. For more specific instructions, I like this recipe.

Avocado Toast 

This was a staple in every foodie and lifestyle blog in 2015, and there is a reason why. Not only does it require very little prep, but with healthy fats, filling carbs, and low sugar, avocados are a delicious way to start the morning. You can stick with the basic avocado on toast (or english muffins!), or fancy it up with strawberries and/or balsamic vinegar. If you are looking for something a little heartier, this simple meal becomes a protein loaded breakfast sandwich when grilled chicken is added.

 

 

 

Granola

As I have said before, granola did not used to be a favorite of mine, but is now regularly represented in my breakfast line up. I like to make my own during my Sunday meal prep but you can purchase pre made if you prefer. While I will munch on plain granola as a snack,  for breakfast I prefer to give it a little more substance, usually in the form of milk or greek yogurt. I mix a 1/2 cup of granola with 3/4 – 1 cup of greek yogurt, making sure that the yogurt does not overpower the granola.

 

What are your breakfast favorites? Do you prep ahead or cook in the morning?

 

Best,

Katherine