Pumpkin Lovin’ Recipes & Workout!

It’s the beginning of September, so you know what that means! Everyone’s thinking about jeans, cosy sweaters, boots… And pumpkin spice lattes! Unfortunately for your waistline; pumpkin spice lattes pack a bit of a hit to your healthy nutrition with 380 calories & 13g fat. I don’t know about you; but I would rather have a full meal for that many calories! I’ve scoured my favourite healthy recipe blogs for some delicious recipes you can try out- have your pumpkin spice latte the healthy way, and enjoy with with a pumpkin muffin or some pumpkin baked oatmeal ūüôā Also included is a “Pumpkin Workout” which you can also use a medicine ball to substitute if you don’t have many pumpkins laying around yet ūüėČ

Pumpkin Baked Oatmeal (single-serving!)








Pumpkin Boatmeal for One

(Boatmeal = Baked Oatmeal!)

  • 1/2 cup rolled oats (50g)
  • 1/4 tsp vanilla extract
  • 1/2 tsp cinnamon (and 1/8 tsp nutmeg, if making pumpkin version. Or just use pumpkin pie spice.)
  • sweetener, such as 1 1/2 to 2 tbsp¬†maple syrup or 1 to 1 1/2 packs stevia (I used less, but I‚Äôve cautioned you before about my lack of sweet tooth.)
  • 1/4 cup canned pumpkin (or applesauce or banana)
  • 1/4 cup milk of choice, or nondairy creamer, or water (scale back by a tbsp if using liquid sweetener)
  • 1/8¬†tsp salt
  • Optional: 1 to 2 tbsp¬†oil or favorite nut butter (if oil, scale the milk back by a tbsp)
  • Optional: raisins, walnuts, brown sugar¬†to sprinkle on¬†top, etc.

Preheat oven to 380 degrees. Combine raw oats, spices, pumpkin, and milk. Pour into a greased 1-cup ramekin (or two¬†1/2-cup ramekins) or a mini-loaf pan. Cook for 20 minutes or more, until it gets firm. Finally, set your oven to ‚Äúhigh broil‚ÄĚ for 3 more minutes, or until it reaches desired crispy-ness (or simply just bake longer, but broiling gives it a nice crust).

Best part about this oatmeal is the nutritional information:

  • Calories: 180
  • Fat: 3 g
  • Carbs: 33 g
  • Protein: 7 g
  • Fiber: 9 g

    Eat Up! 

 Pumpkin Pie Filled Muffins 


For the muffins:

1 cup whole wheat flour (I haven’t tried subbing a gf all-purpose mix, but I think it would work.)
3/4 cups unbleached all-purpose flour
1 tablespoon aluminum free baking powder
1/8 cup Stevia In the Raw or granulated sugar
1 1/4 teaspoon pumpkin pie spice
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1/4 teaspoon sea salt
1 cup organic pumpkin puree
1/4 cup light brown sugar
2 tablespoons apple butter or applesauce
1/2 cup unsweetened vanilla almond milk (or milk of choice)
1/4 heaping cup vegetable or coconut oil

For the Filling:

3/4 cup organic pumpkin puree
1 tsp Stevia In the Raw or granulated sugar
1 tbsp light brown sugar
2 tablespoons apple butter or applesauce
1 tbsp vegetable or coconut oil
1/8 tsp sea salt

Directions for the Muffins: Preheat oven to 400 degrees F. Whisk flours, baking powder, stevia, pumpkin pie spice, cinnamon, cloves, and salt in a bowl. In a separate bowl, combine pumpkin puree, brown sugar, apple butter, almond milk, and coconut oil and stir until well incorporated. Gently fold the dry ingredients into the wet (I did this in thirds) stirring just until each third is combined. Do not over-mix! Using an ice cream scoop, scoop the batter into a muffin tin sprayed with non-stick spray and let rest while you make the filling.

Directions for the Filling: In a small bowl, combine pumpkin puree, stevia, brown sugar, apple butter, coconut oil, and salt and stir until well combined. Scoop about 2 tsp or so of the pie filling onto the top of each muffin. Bake for 18-20 minutes or until a toothpick comes out clean. Let cool completely. Enjoy! (Yields around 12 muffins.)


Nutritional Information per muffin:
Calories: 133
Fat: 4.6g
Protein: 2.3g
Carbs: 21.3g
Fibre: 1.6g

Healthy Pumpkin Spice Latte


(Serves One)

  • 2 T canned pumpkin
  • 1/4 tsp pumpkin pie spice
  • 1 cup milk of choice, or (for a¬†richer taste)¬†a combination of nondairy creamer and milk
  • 1 tsp pure vanilla extract
  • 3-4 T strong coffee
  • sugar or stevia to taste

Mix everything but the coffee with a fork or whisk. (Then, for a hot latte, you can either microwave or heat on the stove.) Add coffee and whisk again.

Nutritional Information:

Calories 110
% Daily Value *
Total Fat 1 g 1 %
Saturated Fat 0 g 2 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 5 mg 2 %
Sodium 130 mg 5 %
Potassium 432 mg 12 %
Total Carbohydrate 15 g 5 %
Dietary Fiber 1 g 5 %
Sugars 2 g  
Protein 9 g

Grab a pumpkin or a 8-12lb Medicine Ball & Try out this workout below!

1.) 50x Mountain Climber hands on pumpkin
2.) 25 x Russian Twist with pumpkin in hands
3.) 15x Double Crunch holding pumpkin
4.) Side Plank Dips Weighted with pumpkin on top of hip
5.) 15x Toe Balance Push Ups (Feet on pumpkin)
6.) Same position as above (plank with toes on pumpkin): Bring one knee in towards chest then extend behind you squeezing glutes 15 x each side 
7.) Pumpkin Squat and overhead press 20x (Holding pumpkin at chest, lower into a squat and then as you stand raise pumpkin overhead into a shoulder press). 

Repeat 2-3x for a total body workout! 



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