Body & Brain Boost Pumpkin Oatmeal

Body & Brain Boosting Pumpkin Oatmeal

HELLO FALL! I can’t quite rock the leggings look anymore (at least not gracefully) but I’m fully embracing my boots and autumn-flavored things. There’s a pint of Hoffmans’ pumpkin ice cream in my freezer, Baugher’s apple butter on my counter, and pumpkin puree in my fridge. It’s like something biological happens when the cold weather hits, making us all crave these things.

Here’s the crazy thing- something biological DOES happen! Our bodies are designed to need more beta carotene, vitamin C, and warming food in the fall and winter, when the weather is colder and our immune systems can become repressed. It’s no coincidence that things like pumpkin and citrus come into season, bursting with their essential vitamins that are perfect for this season!

This quick morning dish, full of flavor and supplemental goodness, boosts brain function, digestion, good fats, fiber, vitamin C, and beta carotene levels. This is a bowl of super foods!

You’ll need:

1/2 cup of oats cooked in 3/4 cup of water
1/2 cup of pumpkin puree
1 Tablespoon each: flaxseed, chia seed, wheat germ, pumpkin seed
Cinnamon (or pumpkin pie spice) to taste
Raw Honey (or regular is fine) and sea salt, to taste

Cook oats in the water- the oatmeal won’t be soupy, but you’ll add pumpkin to it which will thin it out a bit! After the oats are cooked, swirl in the pumpkin, flax, chia, wheat germ, and pumpkin seeds. Spice, salt, and honey to taste- you may like yours sweeter, while I prefer mine a little salty, to balance the rich flavor of the pumpkin.

Here’s all the amazing health benefits you’re enjoying! Do your body some good this fall 🙂

PUMPKIN– An underestimated superfood, this autumn gem is full of fiber, vitamin C, and beta carotene. It also works wonders on digestion- it eases upset tummies like a charm! You can even bake dog treats with pumpkin to help pups that might be having digestive issues.

CINNAMON– Helps to balance blood sugar, high in antioxidants, aids in detoxification and boosts the metabolism.

OATS– Oats are an amazing source of fiber and protein, and work to balance the blood sugar throughout the day. Incorporating oats into the diet can reduce cardiovascular disease risks, lower cholesterol, and lower type-2 diabetes risk.

FLAXSEED– Famed for being a great source of omega-3 fatty acids (that even stays intact through baking!), flaxseeds are also great for digestion. They are also a surprising antioxidant source- containing more polyphenol antioxidants than even blueberries.

CHIA SEED– The wonder seed! Who knew that such a nutritional powerhouse was growing silly spiky heads when we were younger. Chia seeds are intensely good for hydration- they absorb 2x their weight in fluids, which helps slowly release into our systems when we need it most! For more on Chia seeds, check out this previous post on health benefits and ideas to incorporate into your diet!

WHEAT GERM– Again, very high in omega-3 fatty acids, this is a famed ‘brain builder’ supplement. It’s packed with B-vitamins, which make it ideal for pregnant women and those who don’t eat much animal proteins. It’s also high in fiber, which aids in digestion and detoxification. Minerals found in wheat germ include iron, zinc, selenium, manganese, magnesium, and calcium.

PUMPKIN SEED– Also called pepitas, these babies are high in iron, zinc, manganese, magnesium, and Vitamin E. This is a great food for pregnant women to incorporate into their diets. Raw or activated is best, but toasted brings out a great flavor as well!

RAW HONEY– Chock full of B vitamins, vitamin C, antioxidants, beneficial enzymes, pre and probiotics, honey is also highly regarded for it’s antibacterial and anti fungal properties. Great for incorporating ingot he diet if you feel a cold coming on, or applying topically to a cut, scrape, or burn to prevent infection and speed healing.

Foods You Never Knew You Liked: Nutritional Yeast

This week’s feature food is not exactly a food, but might be more accurately described as a seasoning.  Nutritional- or, sometimes referred to as ‘brewer’s’- yeast is a staple for most vegetarian and vegan kitchens, and is about to become one of yours, too.

I was first introduced to this gem by a veg friend who used it on popcorn and in stir-fry.  She told me that she used it to boost her protein and B-vitamin levels.  She was right, too- not only is nutritional yeast very high in protein, but it contains amazing amounts of B-vitamins, particularly the sought-after B12.  It also contains a healthy dose of fiber- and, let’s be honest, we can all use a little more fiber in our diet!  Boasting all of these wonderful benefits, I had to give it a shot.

I bought a small bag of the off-yellow flakes from the bulk section at Whole Foods to give it a whirl, and soon found myself putting it on everything.  Seriously, this stuff is delicious.  I don’t know what it is about the taste, but I think that a sprinkle of nutritional yeast makes everything taste like heaven.  My favorite use for the seasoning is on my eggs in the morning, with a little sprinkle of grey rock salt and fresh pepper.  I have even been known to take a tiny Tupperware container of it with me when I travel or visit friends for a day or so.  I have a serious love affair!  Here are some other ideas for your new best friend:

Sprinkle on popcorn or pizza

Mix into green juice, smoothies, or a tomato juice drink

Fold into flour and breadcrumbs for a tasty breading

Toss whole grain noodles with olive oil and yeast

Stir into gravies and sauces

Puree with nuts and a little water to make a raw, vegan ‘cheese’

Sprinkle some on brown rice

Season eggs in the morning

The possibilities are endless, really.  Send me your creations!  You can buy nutritional yeast at your local health food store- if you’re lucky, maybe you can get the shaker container that Red Star and Bragg’s make!  Yum!