To the delight of many we are currently immersed in pumpkin spice season. I too love a delicious pumpkin and cinnamon treat and have noticed that pumpkin spice fans tend to fall into 2 categories. There are those who won’t even think about indulging their senses in the warmth and aromas that define the coziness of Fall until summer is officially over, (that’s me) and those who follow the “retail calendar”. These are the fans who dash to the nearest coffee shop to grab a pumpkin spice latte in August or sooner. Intoxicated by that first sip, they can often be seen picking up festive fall decor on the way home to adorn the front porch with pumpkins and haystacks creating the perfect ambiance. Of course this may not be well received by beach loving neighbors who would prefer an endless summer.)
Regardless of which tendency is true for you, I’d like to share some really good news. Not only are autumn foods, spices and flavors easy to love, they also have gut healthy properties! I don’t mean to detract from the romance of it all, but this is a great time of year to nourish both your body and your digestive system with seasonal favorites. The gut is where it all begins so that is where we will focus.
When the gut is thriving we feel more energetic and balanced, especially when things are running smoothly. The fall harvest brings an abundance of fiber rich vegetables like sweet potato, butternut squash and…pumpkin. The gut loves fiber, a beneficial nutrient that ,in its support of gut health feeds the good bacteria, promotes regularity and reduces inflammation. Beyond fiber, these vegetables are rich in vitamins, and other nutrients.
The healing properties of spices is ancient info, there’s nothing new here. But rather, these simple facts have been forgotten as we’ve become more accustomed to masking our foods with artificial ingredients that are intended to imitate the real thing. So perhaps we are enjoying similar flavors but we are missing out on all the benefits the real deal has to offer. Pumpkin Spice is a combination of cinnamon, cloves, nutmeg and ginger. That’s powerful stuff! Each has been used to calm digestive discomfort for centuries.
This season let’s get back to the true flavors we know and love and enjoy the health benefits they have to offer. Below are a few simple recipes to help you on your way.
Pumpkin Spice “Latte” 2.0
Give your latte a makeover- save your “go to” as an occasional treat
- 1 cup unsweetened almond milk (or coconut or dairy milk of choice)
- 2–3 tbsp pumpkin purée (not pumpkin pie filling)
- 1 tsp maple syrup, stevia, monk fruit, or honey to taste-optional
- ½ tsp pumpkin pie spice (or a mix of cinnamon, nutmeg, ginger, and cloves)
- ½ tsp vanilla extract
- ¼ cup strong brewed coffee or 1–2 shots of espresso (cold or room temperature)
- 1 scoop vanilla protein powder
- Pour into your favorite portable blender cup and give it a whirl, pour into a small pan and heat on top of the stove (or pour into your favorite mug and heat in the microwave)
- Top with frothed milk (Optional)
- Sprinkle top with a little more cinnamon
For cold version add ice to your portable blender cup and the directly into your favorite mug
Sweet and Simple (roasted sweet potatoes with cinnamon & nutmeg)
No need for maple syrup- that natural sweetness will come through.
Serve as a side dish or as a “bun” for your burger.
- 4-5 peeled sweet potatoes sliced into ½” discs
- Spray pan with olive oil or use parchment paper
- Sprinkle potatoes with cinnamon and spray with evoo
- Bake at 400 until tender about 20 minutes
Black Bean Pumpkin Soup
(you can switch up the spices on this one and make it your own.)
- 2 tablespoons extra-virgin olive oil
- one small onion, minced
- 3 cups low sodium vegetable stock
- one 14 1/2 ounce can low sodium diced tomatoes in juice
- 2, 15 ounce cans of low sodium black beans, rinsed and drained
- 2,15 ounce cans, organic pumpkin purée
- one cup coconut (or your favorite) milk
- 1 tablespoon of *curry powder
- one and a half teaspoons of ground cumin
- Dash of cayenne paper optional
Saute onion in a large pot with olive oil, when tender add tomatoes and spices, simmer on medium heat for 5 minutes. Add the pumpkin and coconut milk and stir well, Add all spices and simmer 5 more minutes, add beans and reduce heat to low. Simmer for 30 minutes.
*Curry powder contains turmeric and ginger both of which have overlapping benefits in soothing digestion.
