Cinnamon Turmeric Pumpkin Seeds (Anti-Inflammatory)

A fun and nutritious snack idea.

One of my favourite fall activities is carving pumpkins and then roasting the pumpkin seeds. I think you may fall in love with this recipe (pun totally intended). These make a great snack on their own, or to sprinkle on overnight oats or granola. Not only are pumpkin seeds packed with magnesium, manganese, copper, protein and zinc, but they also have amazing health benefits specifically beneficial for women with PCOS (read more below in ‘PCOS Powers’). What are you waiting for? Get carving, cooking and snacking!


Roasted pumpkin seeds

Ingredients:

  • 2 cups pumpkin seeds (2 large pumpkins made this amount)
  • 4 tsp olive oil
  • 1 tsp turmeric
  • 1/2 tsp black pepper
  • 4 tsp pumpkin spice (2 parts cinnamon to 1 part each all spice, nutmeg, ginger)
  • pinch of salt

How to:

  1. Scoop out pumpkin seeds along with the inside of the pumpkin.
  2. Separate pumpkin seeds from pumpkin goop (technical word, I know) and rinse clean.
  3. Spread seeds out on baking pans, pat dry with paper towel, and leave out overnight to dry.
  4. Preheat oven to 200 deg. F (very low).
  5. Mix spices and oil together in a small bowl.
  6. Pour over seeds in a large bowl and mix to coat seeds.
  7. Spread out seeds in one layer on parchment paper on a baking sheet.
  8. Cook at 200 deg. F for about 45 min.

PCOS Powers:

  • pumpkin seeds = contain tryptophan which is a precursor for serotonin (induces relaxation and improves brain health), contain phytoestrogens which increase HDL cholesterol and lower blood pressure, contain beta-sitosterol which inhibits conversion of testosterone to DHT
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • turmeric = anti-inflammatory, helps lower blood glucose levels
  • ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c

Banana Oat Pumpkin Pancakes

Vegan, gluten-free pancakes with flavors of fall.

I wasn’t a huge pancake eater growing up. This is likely because pancakes are not something that typically comes to mind when we think of healthy breakfast options (and I have been a health fanatic for a LONG time). However, recently I discovered how to make nutrient-rich, gluten-free plant-cakes which can easily be eaten everyday. The first 3 ingredients listed (oats, banana, almond milk) are a great base to then flavour with seasonal fruit or vegetables (pumpkin, for example). Pumpkin has several evidence-based health benefits including: improved heart health, better eye health, and lower blood pressure.

You may find these much denser than typical pancakes (great for sharing with a friend or saving them for yourself). Also, I like making mini pancakes which results in more pancakes (for stacking fun). Enjoy!

banana vanilla protein pancakes phruitful dish

Pancakes:

  • 1 cup rolled oats
  • 2/3 cup unsweetened plant-based milk
  • 1 ripe banana
  • 1/3 cup pumpkin
  • 2 tsp pumpkin spice (2 parts cinnamon to 1 part each all spice, nutmeg, ginger)

Sauces:

Berry Sauce (heat on stove to make a thick syrup):
  • 3 frozen strawberries
  • 1 tbsp maple syrup
Almond Date Sauce (use blender):
  • 3 dates
  • 1 tbsp almond butter
  • almond milk to thin

banana vanilla protein pancakes phruitful dish

How to:

  1. Blend pancake ingredients in a blender until it becomes a smooth enough consistency for pouring.
  2. Use a measuring cup (1/4 or 1/3 cup) to transfer and pour batter for each pancake on to a hot frying pan (with stove on medium heat).
  3. Cook pancakes until bubbles start to form, then flip them.
  4. Stack pancakes on a plate.
  5. Put sauce ingredients in food processor and blend until smooth.
  6. Pour over stack and top with fruit and/or nuts.

banana oat pumpkin pancakes phruitful dish

PCOS Powers:

  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • almond milk = high in vitamin D and calcium (many women with PCOS are vitamin-D deficient)
  • oats = low glycemic load, high in fiber, maintains blood sugar levels, and contains tryptophan which boosts serotonin levels for better sleep and a stable mood

 

Pumpkin Cinnamon Date Smoothie

A rich smoothie with notes of pumpkin spice.

Some of my joys of fall include: leaves turning and falling to the ground, cool breezes, invigorating hikes, cozy sweaters, hot tea, pumpkin patches and rich, aromatic flavours. Most coffee shops sell their version of a pumpkin spice latte this time of year (known as the PSL). Unfortunately, these drinks often don’t even include any pumpkin! Additionally, syrups are often used with chemicals that are believed to be carcinogenic. Since I love warm, cozy spices like cinnamon, ginger and nutmeg, I made this flavourful smoothie using plant-based ingredients with healing properties that provide nourishment and satisfaction. The best part is you can make it right at home. Enjoy and please share your creations with me!

Pumpkin Spice Smoothie (Vegan)

Ingredients:

  • 1 cup pumpkin puree, frozen
  • 4 dates
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds
  • 2 tsp pumpkin spice mix (cinnamon, ginger, nutmeg, all spice, cardamom)
  • toppings: coconut, etc.

How to:

  1. Throw all ingredients in a blender and voila! Putting in almond milk first blends easiest.

PCOS Powers:

  • pumpkin = high in antioxidants, high in fiber, may help boost your immune system and contains beta-carotene which may help prevent cancer
  • chia seeds = high in fiber, protein, omega 3s, and has been shown to decrease blood pressure and inflammation
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood

PUMPKIN CINNAMON DATE SMOOTHIE