Halloween season is here and the time is now for a big-time reality check: pumpkin season is REALLY when the holiday weight gain starts! While the month of December is typically blamed for holiday weight gain, the fact remains that the pounds actually start to get packed on in late October.
The amount of eats and treats that people consume is alarming. One of the main problems is the smaller “snack sizes” that the candy manufacturers have made available. Eating several “mini” chocolate bars is something people see as “ok“because of their smaller size. In other words, it becomes a lot easier to convince yourself to indulge in these gut-swelling goodies and then you end up eating even more than before!
So now let’s focus on what we can control. Use the following six fat loss friendly Halloween recipes for keeping the pounds off while still allowing for the occasional indulgence this trick or treat season:
PUMPKIN PROTEIN PANCAKES
1 cup canned pumpkin
2 egg whites (about 1 cup)
1/4 cup water
1 cup almond flour or oat flour (ground oats)
1 big scoop vanilla protein powder
1 Tsp baking powder
1 Tsp cinnamon
1 Tsp vanilla extract
1 Tsp salt
– Tiny dash of nutmeg
– Pure maple syrup or honey
1. Put everything in a bowl except water and blend at medium
to high speed.
2. Add water to achieve desired consistency.
3. Heat a pan or skillet to medium hot.
4. Scoop 3-4 inches of batter onto the pan. Use a spatula to
check when they’re ready to turn as they won’t bubble like
15-ounce can of pureed pumpkin
2 eggs or . cup egg whites
1 Tsp vanilla extract
1 Tbsp coconut butter (optional)
1 cup almond butter
2 scoops vanilla protein powder
1 Tsp baking soda
1 Tsp cinnamon
. Tsp nutmeg
Drizzle of honey, agave nectar or maple syrup
Handful chopped walnuts
1. Preheat oven to 375 Degrees
2. Mix all ingredients together.
3. Scoop mixture into muffin tray and cook for 8-10mins
PUMPKIN PIE SMOOTHIE
• 1 scoops SFH grass fed low vanilla protein
• 1 cup unsweetened almond milk
• 1/2 cup pumpkin puree
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• stevia (to taste)
• 5 ice cubes
Put all ingredients in a blender and enjoy!
PUMPKIN COCONUT CHICKEN
1/4 cup canned pumpkin
1/4 cup canned coconut milk
2-3 pounds chicken thighs, fat trimmed
1 large onion, sliced
1 Tsp coconut oil
1 Tsp curry powder
1 Tbsp cumin
1 small handful minced garlic (2-3 cloves) or 1 Tsp garlic powder
Sea salt and fresh cracked pepper
Crushed red pepper flakes (optional)
1. Trim the fat from the chicken.
2. Melt the coconut oil in a pan over medium heat while you salt
and pepper both sides of the chicken.
3. Lightly brown chicken on all sides and add to the crockpot.
4. Add pumpkin and coconut milk to the crockpot, stir, add spices and stir again.
5. If chicken is not completely covered in liquid, add just enough water to cover, then top with sliced onions.
6. Cook on low about 5 hours or until chicken is fully cooked (but not over cooked!).
PUMPKIN PROTEIN PUDDING
1 cup cottage cheese (whole, 2% or fat-free)
1/2 can of pumpkin puree
1/2 Tsp cinnamon
3/4 scoop vanilla protein powder.
1. Put the cottage cheese, pumpkin, cinnamon and protein powder (and any of the optional ingredients) in a bowl.
2. Mix until it is thoroughly combined. You can also blend the pudding, before adding the nuts, in a food processor or simply with a with a hand mixer to give it a smoother consistency.
3. Once you have it all mixed up, I think you know what to do from there.
Bonus candy recipe for crushing those sweet tooth cravings:
NO-SUGAR SOUR FRUIT CANDIES
⅓ cup fruit-only juice (make a batch with your favorite 100% only Juice)
1 teaspoon citric acid, divided
½ cup water, divided
4 (1/4 oz) packets unflavored gelatin
¼ cup coconut nectar
1 Tablespoon arrowroot starch(you can substitute tapioca starch or corn starch)
In a small pot combine the fruit juice, ½ teaspoon of the citric acid, ¼ cup of the water. Mix well then sprinkle the gelatin evenly over the top of the fruit mixture. Set aside.
In another small pot, combine the remaining ¼ cup water and the coconut nectar.
Bring to a rapid boil for 5 minutes. Pour the hot nectar mixture over the gelatin mixture. Immediately place over medium heat and stir well until liquid and smooth, about 4 minutes.
Pour the mixture into an 8×8 pan and leave at room temperature for 2 hours. Cut into pieces. Combine the arrowroot with the remaining ½ teaspoon of citric acid and coat the candies. Place the candies on a wire rack and dry for 8 hours or overnight.
*For fun shapes try using a rubber mold, and pour the mixture into the mold in step 3. Enjoy!
Serving size: 1 Piece Calories: 36 Fat: 0 Carbohydrates: 6 Sugar: 0 Sodium: 7 Fiber: 0 Protein: 2
We must break out of the frustrating emotional eating patterns that sabotage our fat loss efforts during the holidays. Our brains are wired to crave the sugar-laded treats that typify the Halloween season.
So, instead of using Halloween as a reason to justify eating a bunch of junk food we spin the seasonal event to spice up food by making healthier holiday recipes. Halloween thus becomes a fat loss tool for us, an approach that is key to adopting a healthy lifestyle for long-term weight loss success.