The weather is getting cooler and the leaves are changing color; it’s the Fall season and it’s time to get cozy after dance class with a cup of hot cocoa in your Escape Pullover!  Oh, and let’s not forget the flavor of the season… pumpkin! There’s nothing better than the sweet and spicy taste of a pumpkin treat every now and then, but with so many delicious options out there, it’s tempting to try them all.  If you’re looking for some healthy ways to enjoy a festive fall bite or sip, you’ve come to the right place.  Here are some low cal, healthy takes on your seasonal favorites!

100-Cal Pumpkin Spice Latte @ Starbucks

This is truly the QUEEN of the Fall season, but the PSL at Starbucks contains around 400 calories with 120 calories from fat in a Grande alone… plus 50g of sugar!  We suggest ordering this healthier version containing the perfect touch of sweet and spice.  Ask for a Grande Coconut Misto with 1-2 pumps of pumpkin spice syrup.

• “Misto” means steamed milk with coffee at Starbucks, equating to less calories from whole milk or cream. 

• The coconut milk has a soft hint of natural sweetness that pairs well with pumpkin.

• At 100 calories in a Grande, that’s ¼ the calories of an original PSL. 

Pumpkin Protein Power Muffins

Pumpkin muffins are the perfect on-the-go snack before dance class, and this muffin recipe is certainly one for the books.  It’s grain-free, dairy-free and 100% paleo; not to mention they are soft and moist unlike other protein muffin recipes. Give it a go:

INGREDIENTS

• ⅔ cup of almond butter

• ⅓  cup of canned pumpkin

• 3 tbsp of raw honey

• 2 eggs

• 1 tsp of baking soda

• A pinch of salt and pumpkin spice seasoning

DIRECTIONS

• Preheat oven to 375 degrees F and grease muffin tin.

• Combine ingredients in a bowl and stir until blended.

• Pour batter into muffin tin.

• Bake for 7-8 minutes, checking occasionally, until muffins are firm. 

• Allow to cool + enjoy!

3.) Sweet & SALTY Pumpkin Seeds

Carving pumpkins? Be sure to save those seeds!  Pumpkin seeds are full of nutrients and antioxidants that your body needs. Here’s a tasty way to enjoy those seeds down to the last ounce:

• Preheat your oven to 300 degrees F. 

• Wash your seeds by rinsing them in water if you took them directly out of a pumpkin. Clear all pulp.

• Add 1-2 tbsp of melted butter to the pumpkin seeds. Add salt and mix well.

• Pour out pumpkin seeds into a thin layer on a baking sheet.

• Bake 30-45 minutes or until golden brown.

*JJ Tip!  Make them sweet ‘n salty! Add cinnamon sugar to taste.