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Good Mood Orange Foods: 8 Pumpkin Breakfasts

Eating more rainbow foods boosts mental fitness and brain health. Each color is caused by specific phytochemicals phytochemicals (natural chemical compounds) that

Orange and yellow fruits and vegetables are rich in vitamin C and carotenoids. There are more than 600 different types of carotenoids! These beneficial nutrients can

  • protect you from disease and enhance your immune system
  • some carotenoids convert to vitamin A in your body
  • Vitamin A helps promote healthy vision, cell growth and is essential nutrient for your brain health. It  facilitates neuroplasticity – your brain’s ability to build new neurons and create new connections
[su_expanding_quote_book alignment=”full” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”Eating rainbow fruits and vegetables is a great way to not only get important phytochemicals, but also fiber for the good bugs in your gut to thrive on. Flavonoids are responsible for the bright colors of these foods – and you can only get these health-promoting molecules in the plants you eat. Orange options get their sunny color from carotenoids, which convert into brain-boosting vitamin A.” short_quote=”Orange plant foods get their sunny color from carotenoids, which convert into brain-boosting vitamin A.”]

An easy way to eat more good mood orange foods is to put pumpkin into your breakfast.  Here are 8 of my favorite pumpkin breakfast recipes because they are delicious and nutrient dense. All can be made with canned pumpkin puree (not pie filling) – a great time saver. These recipes are good sources of:

  • healthy fats from nature
  • carbs from vegetables and fruit
  • Vitamins, minerals, and phytochemicals
  • Fiber
  • spices

Boost the protein content by enjoying with Greek yogurt or kefir, or having hard boiled eggs or breakfast sausage on the side with the baked oatmeal and pancakes.

Pumpkin Pie Smoothie Bowl – Hummusapien

I add plain Greek yogurt or kefir for protein, and 1 tablespoon of flax or hemp seeds.

Skinny Pumpkin Granola – Minimalist Baker

Granola is a staple in my kitchen. I always make a double batch, usually a variation of CMF Granola, but this caught my attention for the additional nutrients: flaxseeds and the combination of oats and quinoa. It’s delicious, nutritious!

Enjoy granola over a plain-Greek yogurt, with a tablespoon of hempseed/ground flaxseed and tossed with seasonal fruit.

Pumpkin Pie Chia Pudding – Eat the Gains

This makes a marvelous breakfast parfait – simply layer chia pudding with plain Greek yogurt  or granola, or both!

OR add 1/4 cup of cooked quinoa to the chia pudding for more nutrient density. Add more milk of choice to desired texture.

Pumpkin Pie Overnight Oats – My Whole Life

A favorite because I can make it ahead. I always multiply by 4 and put in mason jars so breakfast is easy.

Toppings:

  • Chopped nuts (pecans or walnuts usually)
  • Dried cranberries
  • Fresh, chopped pear on occasion

Make Ahead Pumpkin Spice Oatmeal – Kiwi and Bean

When the temperature drops and calls for hot breakfast, this is a delicious, nutritious option that you can make ahead. I love the option of millet as an extra grain. Replace with quinoa or buckwheat – I cook the additional grain with the oatmeal rather than toasting to put it on top.

Top with

  • Ground flaxeed or hempseed
  • Granola
  • Chopped nuts
  • Dried cranberries

Double (or triple depending on your family size)

Creamy Pumpkin Quinoa Breakfast – Cotter Crunch

In winter months I alternate between hot oatmeal breakfasts and this type of quinoa breakfast. Make the night before and warm up individual portions the morning as needed. Add a dollop of plain Greek yogurt and sprinkle with granola for texture contrast.

Pumpkin Baked Oatmeal – Joy of Sunshine

Use old-fashioned oats. I really like the apple sauce in this and reduce maple syrup by half. Make it the night before. Keep the cream cheese separate. Warm up in the morning and top with some of the cream cheese.

It also freezes nicely in individual portions. Makes a great after school snack.

Pumpkin Quinoa Pancakes – Simply Quinoa

Pancakes are always popular at our house, so I’ve searched out more nutrient-dense options. These are hearty and filling. As always, make a double (or triple batch) and freeze for later in the week. In general I make sausage too. They freeze well.

Top with:

What to Do?

  1. Make a double batch of the pumpkin granola as a staple for the month
  2. Choose either chia pudding or overnight oats and make enough to have a couple times throughout the week
  3. OR instead of cold chip pudding/overnight oats, make oatmeal one week and quinoa the next
  4. Make pancakes or muffins on the weekend. Double batch to have throughout the week.

Voila! You have a whole week of breakfast.

Originally published November 2021

6 Delicious, Nutritious Pumpkin Recipes

Did you know that pumpkin packs an abundance of disease fighting nutrients? It also has wound healing, antimicrobial, anti-inflammatory, antioxidative, anti-ulcerative properties .
Extremely high in fiber, and low in calories, pumpkins are a rich source of:

  • amino acid tryptophan (important for production of serotonin in the body – key to brain function, is associated with positive mood and has a role in healthy sleep)
  • essential fatty acids
  • essential minerals potassium, magnesium
  • vitamins A, C and E
  • carotenoids, tocopherols and many phytochemiclas

“Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man. Carotenoids are deep orange, yellow or red colored fat-soluble compounds that help protect us from free radicals, improve our immune response, and enhance cell-to-cell communication. Foods rich in carotenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including those of the lung, colon, bladder, cervical, breast and skin. The combination of carotenoids, potassium, magnesium and folate found in pumpkin offers protection against cardiovascular disease.” – Superfoods RX by Pratt, Steven and Matthews, Kathy

I used to think of pumpkins only as Halloween jack-o-lanterns and mushy pumpkin pies at Thanksgiving. Pumpkins didn’t register on my radar as a food, much less a superfood.

Now when fall comes around, I enthusiastically put it into my food.

Organic canned pumpkin is easy to incorporate into recipes, high in fiber and low in calories. But I recently made my own homemade pumpkin puree. from our leftover Halloween pumpkin. I used some to make Pumpkin Shrimp Curry and froze the remaining puree in mason jars for another day.

I feel like Linus waiting in his pumpkin patch for the Great Pumpkin. Sadly, Linus is always left waiting but never gives up hope. My hopes on the other hand, come to fruition as great pumpkins turn into great dishes this fall and boosting our immune system.

“Pumpkins contain carotenoids important for immune function. They are good sources of beta-carotene, alpha-carotene, lutein and zeaxanthin, antioxidants belonging to a group of pigments called carotenoids. Carotenoids defend the body’s tissues against oxidative damage, helping to prevent chronic diseases and premature aging. They help protect the eye from damage and improve several aspects of visual performance.” SuperImmunity by Fuhrman, Joel.

Here are some of my favorite ways to use pumpkin puree:

Pumpkin Hummus

Creamy Pumpkin Coconut Soup – Naturally Ella

One Lovely Life: Pumpkin Chili

Pumpkin Shrimp Curry

Pumpkin Turkey Meatballs – Paleo Running Momma

I like to serve with a green salad + 3 colors and over quinoa, on occasion with orzo.

Parmesan Pumpkin Quinoa – I Food Real

This is so YUMMY and versatile. I used it

  • as a side with roasted fish, chicken or pork tenderlon
  • lunch salad tossed with greens
  • as a breakfast bowl
  • it can stand alone as a vegetarian meal topped with pumpkin seeds or chopped nuts

For More Empowerment
8 Impressive Benefits of Pumpkin

Top 5 Reasons to Eat More Pumpkin (Benefits, Nutrition & More): Dr. Axe

Originally published October 2017

Pumpkin Hummus

It’s such fun to flavor this hummus for fall by adding in pumpkin, knowing it also boosts the nutritional value. It’s always a hit as an appetizer at our autumn dinner parties, and it makes for a delicious sandwich spread, or wrap.

[su_expanding_quote_without_link alignment=”full” source=”SuperFoods: Fourteen Foods that Will Change Your Life, Steven Pratt M.D. and Kathy Mathews” full_quote=”Foods rich in carotenoids have been linked to a host of health promoting and disease-fighting activities.Pumpkin contains one of the richest supplies of bioavailable caortenoids known to man. Half a cup serving of pumpkin gives you more than two times my recommended daily intake of alpha-caronte and 100 percent of my recommended daily dietary goal of beta-carotene.” short_quote=”Foods rich in carotenoids have been linked to a host of health promoting and disease-fighting activities.”]

For a hummus as sandwich spread, I prefer a thicker consistency (similar to softened cream cheese). If using as a dip (with veggies, pita or crackers), I add a couple tablespoons of water.

I discovered it also freezes well, which is a great resource for an impromptu dinner party or for quick sandwich/wrap lunches during the week

 

Healthy Pumpkin Waffles

Pumpkins generally seem to be relegated to Thanksgiving pies. But pumpkins are nutrient-rich and add lovely flavor and texture to food. I’ve learned to keep a can or two of organic pumpkin puree (making sure to check label lists pumpkin as the only ingredient) in my pantry.

Pumpkin gives a nutritious start to the day in breakfast. I use pumpkin puree (homemade or canned) in oatmeal, breakfast breads (muffins and loafs) and pancakes/waffles.

Add some defrosted berries on top for extra yumminess and nutrition.

Or mash fresh fruit (berries, mango, peach) into a  couple of tablespoons of cream cheese, sweeten with some honey and make waffle “sammies” (one of my favorite concepts from Weelicious), a waffle sandwich cut into four for little hands to hold. Makes a wonderful breakfast-on-the-go (using frozen waffles popped quickly into the toaster), a fun school lunch or afternoon snack.

 

Pumpkin Shrimp Curry

“Curry Powder has a number of valuable health benefits, including the prevention of cancer, protection against heart disease, reduces Alzheimer’s disease symptoms, eases pain and inflammation, boosts bone health, and increases the liver’s ability to remove toxins from the body.”

Facts about Curry Powder

Pumpkin Play Date

A healthy fall play date plan for children and mamas to delight in the the fun and yummy bites pumpkins bring.

Read more

Recipes

Pumpkin Hummus

It’s such fun to flavor this hummus for fall by adding in pumpkin, knowing it also boosts the nutritional value. It’s always a hit as an appetizer at our autumn dinner parties, and it makes for a delicious sandwich spread, or wrap.

[su_expanding_quote_without_link alignment=”full” source=”SuperFoods: Fourteen Foods that Will Change Your Life, Steven Pratt M.D. and Kathy Mathews” full_quote=”Foods rich in carotenoids have been linked to a host of health promoting and disease-fighting activities.Pumpkin contains one of the richest supplies of bioavailable caortenoids known to man. Half a cup serving of pumpkin gives you more than two times my recommended daily intake of alpha-caronte and 100 percent of my recommended daily dietary goal of beta-carotene.” short_quote=”Foods rich in carotenoids have been linked to a host of health promoting and disease-fighting activities.”]

For a hummus as sandwich spread, I prefer a thicker consistency (similar to softened cream cheese). If using as a dip (with veggies, pita or crackers), I add a couple tablespoons of water.

I discovered it also freezes well, which is a great resource for an impromptu dinner party or for quick sandwich/wrap lunches during the week

 

Healthy Pumpkin Waffles

Pumpkins generally seem to be relegated to Thanksgiving pies. But pumpkins are nutrient-rich and add lovely flavor and texture to food. I’ve learned to keep a can or two of organic pumpkin puree (making sure to check label lists pumpkin as the only ingredient) in my pantry.

Pumpkin gives a nutritious start to the day in breakfast. I use pumpkin puree (homemade or canned) in oatmeal, breakfast breads (muffins and loafs) and pancakes/waffles.

Add some defrosted berries on top for extra yumminess and nutrition.

Or mash fresh fruit (berries, mango, peach) into a  couple of tablespoons of cream cheese, sweeten with some honey and make waffle “sammies” (one of my favorite concepts from Weelicious), a waffle sandwich cut into four for little hands to hold. Makes a wonderful breakfast-on-the-go (using frozen waffles popped quickly into the toaster), a fun school lunch or afternoon snack.

 

Pumpkin Shrimp Curry

“Curry Powder has a number of valuable health benefits, including the prevention of cancer, protection against heart disease, reduces Alzheimer’s disease symptoms, eases pain and inflammation, boosts bone health, and increases the liver’s ability to remove toxins from the body.”

Facts about Curry Powder