Pumpkin spice season is back in full force! As much as we try to deny it, I think the majority of us shamelessly love curling up with a warm and cozy pumpkin spice anything. Pumpkin itself is full of health benefits, as are the traditional “pumpkin” spices. But, all the pumpkin spice products you’ll find in coffee shops and on grocery store shelves may be full of added sugars and other ingredients that negate the nutrition benefits you’ll get from the good stuff. For example:
- Starbucks Grande Pumpkin Spice Latte: Has 4 grams saturated fat and 48 grams of added sugar. That is more sugar than a can of Coke! For a visual, 48 grams of sugar = 12 teaspoons of sugar, or 12 sugar packets! I doubt you all would add that many packets to your regular coffee at Starbucks.
- Pillsbury Pumpkin Quick Bread Mix: This quick bread mix has 15 grams of sugar per serving. Sugar is also the first ingredient listed on the label, meaning it is the most abundant ingredient in the mix. These pre-made mixes are also full of preservatives, dyes and unnecessary ingredients.
- Whole Foods 365 Pumpkin Spice Granola: This granola has 3 kinds of added sugars listed in the ingredients, plus the dried fruits included are processed with sugar.
After making my blender banana bread the first time, I started dreaming up a pumpkin version. The cooler temperatures were begging for a cozier version of this treat! This recipe is very similar to my blender banana bread. It has minimal, nutrient-dense ingredients, is easy to make using just your blender, and tastes incredible!
Here are some of the highlighted ingredients:
- Canned pumpkin
- Chosen Foods Avocado Oil
- Peanut Butter
And the nutrition breakdown:
- Canned pumpkin: I wish pumpkin and winter squash were seasonal all year round! Pumpkin is high in fiber, which helps with digestion and may help lower elevated cholesterol. It is also rich in Vitamin A, so it supports healthy vision, skin and immune system. Make sure the only ingredient is pumpkin when buying canned pumpkin.
- Chosen Foods Avocado Oil: I just recently started using avocado oil, and it’s become my favorite oil to cook with (along with good old olive oil). Avocado oil has a similar fat profile to olive oil, so it is very high in heart-healthy unsaturated fats and low in saturated fat. Avocado oil is better than olive oil for high heat cooking, because the smoke point is 500 degrees F. This means the fats in the oil will not oxidize into harmful substances at temperatures lower than 500 degrees. It also has a mild, neutral taste and odor, making it extremely versatile.
- Peanut Butter: This is one of my pantry staples! Peanut butter is an inexpensive source of plant based protein and healthy fats. Nuts and legumes are also rich in micronutrients such as potassium and magnesium. Studies show that including this food group in your diet on a regular basis is linked to maintaining a healthy body weight. Make sure your peanut butter only has one ingredient – peanuts!
I hope you guys are ready to embrace pumpkin spice! It’s going to be hard to share these RD approved squares with everyone, but I know you’ll all be nice 🙂
½ cup mashed very ripe banana (one medium banana)
½ cup pumpkin puree
2 large eggs
3 tbsp Chosen Foods Avocado Oil
3-4 tbsp maple syrup or honey (can use less if banana is riper)
1 tsp vanilla extract
1 tsp baking powder
2 cups almond flour
1 tsp Pumpkin Pie Spice
½ tsp salt
2-3 tbsp creamy peanut butter
1/3 cup mini chocolate chips
- Preheat oven to 350 degrees F.
- Line a loaf pan with parchment paper or grease pan.
- In a small bowl, mash banana with a fork.
- Add mashed banana, pumpkin, eggs, avocado oil, maple syrup and vanilla extract to a high-speed blender, and blend on medium until smooth.
- Add almond flour, pumpkin pie spice, baking powder and salt to the blender, and blend again until smooth and well combined.
- Fold in the chocolate chips.
- Pour batter into the loaf pan and smooth out with a spatula. Drop spoonfuls of peanut butter on top of batter, and use a knife to swirl throughout. Sprinkle with additional chocolate chips, if desired.
- Bake for 30-45 minutes until edges are just starting to brown.
- Let cool before cutting into 8 squares. Store in an airtight container in the fridge for about a week.
I hope you guys love these pumpkin spice treats! Tag your photos with #Daisybeet so I can see your creations 🙂