Hello Pumpkin: Fall Pantry + Plant-Based Protein Smoothie

BUT SERIOUSLY, IT’S TIME to get some items in the cupboard that will help you sustain with little time and effort while the cooler months approach us. Go-to items are absolutely key for a productive and nourishing season and keeping energy in the kitchen creative and with ease… and I’ve got some good energy packed pantry goods for you.

Versatility and accessibility are key for choosing what fits your lifestyle and kitchen best. Your bio-individuality - all the elements that make you.. well, you - will also be key in putting together your own list beyond these helpful autumnal supports.

1) Canned Pumpkin Puree… ok, hear me out. With a can of this gem on hand, you can create a range of seasonal goodness simply and quickly… try a traditional fall dessert, a roasted ginger bake as a side, mix with overnight oats + cinnamon or even add it to a smoothie (see below for a protein packed quick snack / supplement).

2) Pumpkin Seed Protein Powder… let’s get next level boho-basic with our protein intake.

• WHY SO MUCH PUMPKIN you may ask… aside from it being a most well known mascot of the season, pumpkin is wonderful for:

  • Gut Microbiome (nourishment for healthy digestion and elimination)

  • Pumpkin seeds hold manganese and vitamin K to help tissue repair (wonderful for post work out and active days) as well as zinc for immune support and other micro minerals essential for rounding out feeling your best

3) Canned chickpea… hummus, dips, salads, grain bowl, veggie saute, spiced + baked snack, kale + potato soup… enough said for this mediterranean staple.

4) Ashwaghanda… tonify the immune system to adjust more easily to season transition to reduce effects of mental, emotional and physical stress along with many other benefits of this vital Ayurvedic herb. Prepare as a tea, with your morning coffee. smoothie or creative a raw dessert.

5) Lion’s Mane… known as the mind power mushroom for mental clarity, memory, mood balancing and enhanced concentration (to name a few benefits) is easily added into your routine smoothly with the above ideas for ashwaghanda. Also try it in whole plant form as a substitute for any fried chicken recipe to make it vegan or vegetarian style.

BONUS… fridge go-to

1) Roasted Beets pre-package… no prep and you can add to any bowl (throw in some chickpeas), as a snack w/balsamic vinegar or as a side to any dish… grounding for the airy months ahead. With a well rounded nutrient profile of vitamins C & A, potassium for soothing and tissue repair, folate and manganese.

Easy Autumnal Pumpkin Spice Smoothie

For great digestion, athletic recovery, curb cravings, satiate the body, satisfy the mind…

Ingredients:

1 scoop pumpkin seed protein powder (I recommend the brand Sprout Living)
1 scoop vanilla whey protein powder (skip if avoiding dairy and add another scoop of pumpkin seed protein)
1/2 teaspoon prebiotic fiber
1/2 ripe banana
1/2-1/3 cup pumpkin puree
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground clove
1/4- 1/2 teaspoon ground ginger
1/4- 1/3 teaspoon vanilla extract, to taste
1 cup unsweetened almond milk
1 1/2 cup water
2/3 cup ice (skip if you prefer)
splash of maple syrup

BONUS… add in 1/2 teaspoon each of Lion’s Mane and/or Ashwaghada powder

Method:

Blend all ingredients until smooth and enjoy!

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Curate a personalized pantry for your home or office to fit your needs and wants. Book a HOLISTIC + INTEGRATIVE NUTRITION SESSION for autumn. Now booking thru December.