Pumpkin spice season may be over, but that doesn't mean you can't enjoy the fall flavor year round! If you're forever craving the taste of a pumpkin spice latte, make sure to indulge in some of these tasty and healthy recipes to get your PSL fix and meet your nutrition goals.
Pre-Practice Pumpkin Pie Energy Bites
Ingredients:
• 2/3 cup pitted medjool dates (approximately 12 – 20, depending on size)
• 1/2 cup walnuts
• 1/2 cup pepitas
• 1/4 cup flax seeds
• 1/4 cup oats
• 1/2 cup unsweetened shredded coconut (plus an additional 1/4 cup for rolling)
• 1 tbsp honey (or swap for pure maple syrup and make them vegan!)
• 1/2 cup pumpkin puree
• 1/4 tsp rum extract
• 1/4 tsp salt
• 1/4 tsp baking soda
• 1/2 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp allspice
• 1/4 tsp cloves
• 1/4 tsp ginger
Related: Athlete-Tested Protein Ball Recipes
Directions:
- Chop walnuts and dates
- Combine all ingredients in a food processor and pulse until mixture is mostly combined and smooth
- Scoop mixture onto a plate
- Take 2 tbsp of the mixture and roll it between your hands until a small ball is formed. Repeat until mixture is used up
- Sprinkle additional shredded coconut onto a plate and roll the balls into the coconut until coated. Then, roll the covered bites in between palms to embed the coconut
- Cover and refrigerate for at least 30 minutes. Serve and enjoy!
Pumpkin Pie Protein Shake
Ingredients:
- ½ frozen banana
- ½ cup canned pumpkin
- ½ cup unsweetened almond milk
- 1 tsp honey
- ½ cup plain greek yogurt
- 1 scoop vanilla protein powder
- ½ tsp pumpkin pie spice
Directions:
- Combine ingredients into a blender and pulse until desired consistency is reached
- Enjoy!
Related: 3 Grab-and-Go Protein Drinks for Athletes
Savory Pumpkin Soup
Ingredients:
- 1 tbsp olive oil
- 1 cup diced carrots
- ⅓ cup thinly sliced celery
- ½ cup diced onion
- 1 tbsp minced garlic
- 2 15 oz cans pumpkin puree
- 1 quart vegetable stock
- ½ tsp pepper
- 1 tsp paprika
- ¼ tsp salt
- ½ tsp cinnamon
- ¼ tsp ground ginger
- ¼ tsp dried thyme
- ½ tsp turmeric
- 1 tbsp honey
Related: Need a Pick-Me-Up? 5 Easy Meals or Snacks for Athletes
Directions:
- Heat olive oil in a large pot. Add carrots, celery, onion and garlic. Sautee until translucent – about 5 minutes.
- Add pumpkin puree, spices, vegetable stock, and honey. Bring to a boil.
- Bring to a simmer for 15 minutes.
- Blend until smooth using an immersion blender or regular blender .
- Serve as is or top with heavy cream, coconut milk, or your toppings of choice.
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* Originally published on December 22, 2022, by Sammie Grant