Welcome to Power Fitness PDX

YOU have the power, strength and courage to make your life the best yet. Without even realizing it, you possess incredible determination and dedication to be your most active self possible...you just need a little nudge, education, and support. Through working with Power Fitness PDX your goals will not only be reached, but surpassed. What you thought was physically impossible for you to achieve will seem like a walk in the park when done training with Power Fitness PDX. You will not only feel and look better externally, but internally too. To improve one's strength on the outside has to come from improving their strength on the inside. It is time to Challenge the POWER of YOU! TM

Wednesday, November 23, 2011

Pumpkin Recipes - Seriously DELICIOUS & NUTRITIOUS!

This time of year is the time to enjoy every ounce of pumpkin goodness that you can.  Pumpkins are full of beta carotene, which is one of the plant cartenoids converts to Vitamin A in the body. Why is that good you ask...because beta carotene can help reduce the risk of developing certain types of cancer, protects against heart disease and...the general degenerative aspects of aging! Cheers to that as it is uber good for you, and uber tasty in not only sweet traditions like Pumpkin Pie, but healthy and nutritious goodies like smoothies, yogurt parfaits and even frittata.

Random Coach Erin's Favorite:  
Pumpkin n' Spinach Frittata!
1 TB Olive Oil
1 TB Curry Powder
1 TSP Red Pepper Flakes
Lemon Pepper
1.5 TSP Nutmeg
1 Goat Cheese Medallion from Trader Joes
6 Egg Whites and 2 Whole Eggs
1/8 cup Nonfat Milk
1.5 cups Spinach
2/3 cup of pureed Organic Pumpkin
3/4 cup diced Sweet Yellow Onion
Sprinkles of fresh diced Basil
1 Orange or Yellow Bell Pepper - Diced

On stove, medium heat, heat the 6-8" Frittata round pan with oil .  Add in sprinkle of Lemon Pepper and all of the onion.  Saute until Onion is warm and softer. In another bowl whisk Eggs, Egg whites, Milk, Nutmeg, Curry power, Red Pepper Flakes.  Add in Spinach, Bell Pepper and Pumpkin.  Pour egg and vegetable mixture into hot pan.  While eggs are cooking, gradually pick up the sides with a spatula  allowing liquid eggs to shift down in the pan and cook.  When frittata is starting to thicken, add in Basil, Goat Cheese and sprinkle more Lemon Pepper to the top.  Sprinkle a dash of cinnamon over the top too.  Put pan into the oven on Broil, allowing cook until top is lightly brown.  Cool and serve over mixed greens. Add garnish of Basil and crumbled Goat Cheese.  Enjoy with fresh bread and add Tabasco if desired. Serves 3-4
* This dish was created on a whim when making "Under the Kitchen Sink Healthy Frittata"- a staple in our home on cozy nights.

Pumpkin Protein Breakfast-
Easy pumpkin YUM that will have you asking for more.
1 cup NF Vanilla Bean Chobani or Trader Joes Greek Yogurt
2/3 cup pureed Organic Pumpkin
Handful of Almonds (usually 12-16 almonds)
1 TSP Pumpkin Pie Spice
1 TSP Cinnamon
1/2 TSP Nutmeg

Mix all ingredients together in bowl.  Put in refrigerator for 30 minutes.  Serve with sprinkle of Cinnamon on top.  Share with your special loved one....yum!
* Pumpkin & Greek Yogurt are two of my favorite things...figured they must be delish together. The inkling was right....they are fantastic!  

Clean Eating's Pumpkin Cranberry Bread Pudding
This looks like the most delicious bread pudding...it will be on our Thanksgiving Table with joy! Try it yourself and report back how much you love it!

http://www.cleaneatingmag.com/Recipes/Recipe/Pumpkin-Cranberry-Bread-Pudding-with-Maple-Crme-Anglaise.aspx - photo below!

Pumpkin Nutrition Facts- 1 cup cooked
Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg

Zinc 1 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg


No comments:

Post a Comment

Thank you for reading Power Fitness PDX Blog. Have a healthy and adventurous day.
---Erin Kreitz Shirey
CEO, Owner & Master Trainer