Pumpkin Everything

Fall is here, (at least that’s what the calendar says) and so are pumpkins.

With pumpkins showing up everywhere these days it’s hard not to give in to temptation and become a regular in the pumpkin spice latte line, but as tasty as those bad boys are (spoiler alert) the're not exactly healthy and the jury is still out on if they have actual pumpkin in them..!? We know giving up pumpkin altogether is too much to ask and we wouldn't want to ruin the little bit of holiday spirit us Floridians get to participate in so, we've rounded up a few alternatives for you to try that still bring all the spice and deliciousness of fall, just in a healthier way!

Here are a few pumpkin inspired recipes to get you started:

1) Pumpkin pie seasoned pumpkin seeds.

(We had to start the list off with a good one or else you might not stick around!) All the flavor of pumpkin pie coats these roasted seeds for a healthier take on the classic dessert.

Ingredients and preparation:

  • Raw pumpkin seeds (you can scoop them right out of the pumpkin if you’d like) collect, rinse and remove pulp.
  • Preheat oven to 375 degrees
  • Toss 2 cups pumpkin seeds with 2 teaspoons vegetable oil. (coconut oil works well too)
  • Roast on a baking sheet, stirring every 5 minutes until seeds are aromatic, crisp and browned (about 10-15 minutes)
  • Remove from oven, sprinkle with 2 tablespoons granulated sugar, ½ teaspoon ground cinnamon, ¼ teaspoon ground nutmeg and ⅛ teaspoon allspice and toss to coat!
  • Let cool and voila, the perfect scrumptious fall snack that is every bit as perfect as it is pumpkin!

2) Roasted pumpkin and sweet potato pelau.

I personally can not wait to try this recipe out, the perfect side dish to bring to all those Holiday parties.) Pelau (aka, pilaf) typically consists of meats or vegetables added to grain and is an ideal way to add more fiber to your diet with whole grains like wild rice, brown rice, or bulgur.


  • 2 cups (½ inch) cubed, peeled fresh pumpkin
  • 1 ½ cups (½ inch) cubed, peeled sweet potato
  • cooking spray (or any alternative you typically use)
  • 2 teaspoons olive oil
  • 1 cup diced onion
  • ⅓ cup diced celery
  • 2 teaspoons minced garlic
  • 4 cups fat free chicken broth
  • 1 cup brown rice
  • 2 teaspoons chopped fresh sage
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon salt
  • 1 bay leaf


  • Preheat oven to 400 degrees, arrange pumpkin and sweet potato in an even layer on a jelly-roll pan coated with cooking spray.
  • Bake at 400 degrees for 35 minutes or until tender and just until vegetables begin to brown, stirring after 18 minutes, remove from oven.
  • Heat oil in a large saucepan over medium-high heat, add onion, celery and garlic to pan. Saute 3 minutes or until onion is tender, add broth and remaining ingredients to onion mixture, stirring to combine.
  • Bring to boil, cover, reduce heat and simmer 50 minutes or until rice is done and liquid is mostly absorbed.
  • Remove from heat, discard bay leaf. add pumpkin mixture, stir gently to combine.

A great addition to any fall or winter meal and with all those blase casseroles, you’ll be the star of the show showing up with this tasty dish!

3)Pumpkin protein smoothie.

A great seasonally appropriate post workout go-to (and it’s actually good for you!)

Ingredients and preparation:

  • ½ cup canned (or if you’re feeling adventurous, the real thing) pureed pumpkin.
  • 1 cup almond milk
  • ½ banana
  • 1 teaspoon of raisins
  • 1 scoop vanilla protein powder
  • 1 teaspoon vanilla extract
  • sprinkle of nutmeg, cinnamon and ginger.

Blend together and top with flax or chia seeds for an extra health kick!

4)Pumpkin bran muffins.

Tasty and healthy, these high fiber, low calorie muffins are a great breakfast option and if you make a batch ahead of time are a good go-to when running out the door!


  • 1 ½ cups whole wheat flour
  • 1 ½ cups bran
  • 2 teaspoons baking soda
  • 1 tablespoon cinnamon
  • 1 teaspoon nutmeg
  • ½ cup golden raisins
  • 3 egg whites
  • 1 cup milk (or milk alternative) + 1 tablespoon of lemon juice (this makes a substitute for buttermilk)
  • ½ cup water
  • ½ cup pumpkin
  • 1 teaspoon vanilla extract
  • 2 teaspoons sugar (or sugar alternative)


  • Preheat oven to 400 degrees
  • Mix all dry ingredients, including raisins in a large bowl
  • Blend egg whites, milk/ lemon juice, water, pumpkin and sugar in medium bowl.
  • Add wet ingredients to dry and stir until thoroughly combined (fill each muffin tin ½ full)
  • Bake for 15 minutes, remove from oven and let cool.

Breakfast is served and it is delicious!

Fall is here and pumpkin flavored everything isn’t going away anytime soon, but you don’t have to stuff yourself with sugary pumpkin lattes to get in on the action! These fall inspired recipes have all the goodness of pumpkin spice and are actually good for you so, you can have your pumpkin and eat it too!


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Studio South Fitness
55 S. Palm Ave, Sarasota, FL 34236
941 . 365 . 4584