Tag Archives: Coffee

Pumpkin-Full Recipes

10 Oct

…drum roll please…

It’s wellness Wednesday! Did you all complete the workout from last week? If not..what are you waiting for?!

On a sweeter note..

Pumpkin is everywhere.

At cider mills, outside of grocery stores, on shelves, in recipes, used as decorations..you cannot escape the pumpkin! But why should you? Pumpkin gives you a hefty dose of vitamin A, a fat-soluble vitamin that’s responsible for how our skin looks, our eyes see, and can even improve our resistance to disease.

Not only are pumpkins the perfect accessory for your porch, but the seeds contain omega-3 fatty acids which are important for brain functions, mood, and memory performance; zinc which protects against osteoporosis; and iron which builds and maintains healthy muscles, blood, and regulating body temperature.

Roasted Pumpkin Seeds:

  • pumpkin seeds (cleaned and dry)
  • salt
  • olive oil

Preheat oven to 400degrees. Spread seeds on a baking sheet in an even layer. Drizzle with olive oil and sprinkle with salt. Bake for 15-20 minutes or when they start to brown.

Pumpkin Spice Pancakes:

  • 1/4c. oats (old-fashioned)
  • 1/4c. pumpkin (canned)
  • 1/2 banana, mashed
  • 1 egg
  • 3T. milk or yogurt
  • cinnamon, nutmeg, pumpkin pie spice

Mix all ingredients together. Pour into a non-stick pan or a griddle. Cook until little bubbles form on top, flip and cook until its cooked through. Top with Greek yogurt, peanut/almond butter, maple syrup, and the other half of the banana!

(180 calories, 2g. fat, 10g. protein, 5g. fiber (nutrition is an estimate without the toppings. don’t quote me!))

Have you heard the latest Starbucks threat? Diehard Starbucks Pumpkin Spice addicts, close your eyes.

Thanks to a spike in demand this year for the sugary, milky, coffee concoction,  some Starbucks locations are periodically running out of the pumpkin spice syrup  that gives the drink its distinct flavor (source)

How on earth are we supposed to bounce back from this?! Simply make your own.

Emergency Homemade Pumpkin Spice Coffee:

  • 1c. non-fat milk
  • 2T. pumpkin
  • 1/2t. vanilla
  • 1/2t. pumpkin pie spice
  • 1/2t. sweetener of your choice
  • 1/2c. brewed coffee

Combine milk, pumpkin, vanilla, pumpkin pie spice, and stevia in a saucepan over medium-high heat. Whisk. Add coffee.

you will survive the shortage

Pumpkin Chili:

  • 2lbs. lean ground beef, turkey, chicken, or tofu
  • 1 large onion, diced
  • 1 green bell pepper, diced
  • 2 (15 ounce) cans of kidney beans
  • 1 (46 fluid ounce) can of tomato juice
  • 1 (28 ounce) can of diced tomatoes, undrained
  • 1/2c. canned pumpkin
  • 1T. pumpkin pie spice
  • 1T. chili powder
  • 1/4c. sugar
  • salt and pepper to taste

Brown meat of choice and drain. Add onion and bell pepper, cook for ~5 minutes. Stir in beans, tomato juice, diced tomatoes, and pumpkin, pumpkin pie spice, chili powder and sugar. Simmer ~1 hour.

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How are you doing on the workout-front? Do the workouts seem doable?

What’s your fave way to enjoy the ingredient of the month?

Tassimo Skinny Cappucinno

11 Aug

There’s nothing like a hot beverage to start off a Saturday (or any day for that matter) right! Even if it’s 80+ degrees outside, I tend to lean towards extra, extra, extra hot drinks compared to cold ones; cold ones are best later in the day :).

That’s where my mother’s Tassimo brewer comes into play. Now you know I’m extremely picky about my coffee; the way it’s made, temperature, sweetness, flavorings, and especially the size of the serving are all KEY elements that make coffee go from so-so to gimme more-more! What I like about the Tassimo brewer is that all of the drinks are brewed in a medium (16 ounce) serving, which is what I typically get at Starbucks or the like. We usually just buy the coffee disks and make our own cafe misto but every once in a while we come across the Skinny Cappuccino and it’s a must buy. The skinny cappuccino comes with 2 disks, an espresso disk and a skim milk disk, equalling 35 calories per serving. If you compare the nutrition of a cafe cappuccino made with skim milk (Starbucks 16 ounce cappuccino comes to ~80-90 calories), the Tassimo version (or any home brewer most likely) is the best bang for your calorie buck, and if you’re like myself who doesn’t prefer to drink her calories, that’s the way to go!

To make the PERFECT skinny cappuccino:

  1.  set your disks side by side. this is only for a dramatic start..
  2.  fill your brewer with fresh, cold water. place the milk disk in first, then the espresso disk. this is how baristas make it at a coffee shop.
  3.  place your fave mug underneath the spout and watch her pour!
  4.  ta-da! a homemade, frothy skinny cappuccino. some like it as is, while others like a little flava (vanilla, caramel).

I want to open a coffee shop eventually because it’s another way to express yourself. We are defined by (the skies the limit really) the people we surround ourselves with, the career paths we choose, the clothes we wear, the workouts we do, the foods we eat, the things we choose to believe in, and the way we drink our coffee.

Day 38

13 Jul

Fact: I drink coffee way too fast.

Do any of you have a single-serving coffee maker? (Keurig, NesCafe, etc.?) I swear, they make a measly “cup” of coffee. Even if you were to go out for a cup of coffee, unless you ordered a smallyou wouldn’t get that small of a cup! As great as my Dolce Gusto is, I’m thinking I may go back to the good ol’ coffee pot; since I’m such the coffee connoisseur now, I like to enjoy a larger cup in the mornings and sometimes in the afternoons for a quick picker-upper. AND with the coffee I don’t drink, I’d freeze it in ice cube trays to make iced coffee for later in the day!

Creative, eh? I’d love to take credit for this idea, but someone beat me to the punch! It’s piqued my interest on Pinterest for a while; some peeps be sooo creative.

Today was extremely busy; I had a client at State’s gym, sat in pointless traffic, ran through another “mock” wellness profile, worked on the internship portfolio, shadowed the office, and taught Body Sculpt!

The 4:30pm Body Sculpt is always a fun crowd; they’re a smaller group and regulars of the class, so you can get creative with the exercises and formats and use lots of equipment (happy-KT). I chose to do 4 circuits consisting of lower body, upper body, and core:

  • Circuit 1: Ball-wall squats, Ball-wall plie squats, Ball-wall alternating lunges. I had them face the ball and press into it as they completed the lunges (engages your upper body slightly and forces you to keep your chest open and shoulders back).
  • Circuit 2: Push-ups, Chest flies, Bent-over rows, Reverse flies.
  • Circuit 3: Military press, Wide-angle biceps curls, Triceps kickbacks, Calf raises (all on the stability ball).
  • Circuit 4: Hamstring curls, Glute bridges, Back extensions, Jack knives.

All-in-all, great class!

I have a girlfriend-date with Kathie to see..!!!