Katina's Nutritional Coaching Corner: The Flavor of Fall

The Flavor of Fall: Pumpkin Spice

It’s the time of year when it’s easy to find pumpkin-flavored, limited-editions of your favorite products sneaking onto the shelves. Here’s a compiled list of products that you are bound to find this fall at your favorite store and coffee shop.

** Note: Read the labels and monitor sugar content. Most of these limited-edition products have a higher sugar content than their original version to off-set the bitterness that typically comes with pumpkin spices. The American Heart Association (AHA) recommends < 35 of sugar per day for women and < 40 g of sugar per day for men. For the athletes I work with, I am comfortable with keeping sugars between 40-50 g. Keep track of your sugar content and enjoy the fall flavors!

• Siggi’s Pumpkin & Spice Yogurt
• Noosa Pumpkin Spice Yogurt
• Chobani Flip in Pumpkin Harvest Crisp
• RX Bars in Pumpkin Spice
• Muuna Pumpkin Spice Cottage Cheese
• Life Cereal in Pumpkin Spice
• Frosted Flakes in Pumpkin Spice
• Special K Pumpkin Spice Crunch Cereal
• Cheerios Pumpkin Spice Cereal
• Nestle Coffee Mate in Pumpkin Spice
• Silk Creamer in Pumpkin Spice
• Halo Top in Pumpkin Pie
• Talenti Carmel Apple Pie Gelato
• Thomas’ Pumpkin Spice English Muffins & Bagels
• Pepperidge Farms Milano Cookie in Pumpkin Spice
• Snyder’s of Hanover Pretzel Pieces in Pumpkin Spice
• Archer Farms (Target product): Pumpkin Pie Snack Bites, Pumpkin Pie Caramel Corn with Sunflower Seeds, Pumpkin Spice Trail Mix
• Starbucks Pumpkin Spice Latte
• DD’s Pumpkin Spice Coffee

Trader Joe’s Products (find them at the store located on Erie Blvd, Dewitt)

• Pumpkin O’s (GF)
• Pecan Pumpkin Oatmeal
• Pumpkin Pancake Mix (GF)
• Pumpkin Cranberry Crisps
• Pumpkin Spice Granola Bark (GF)
• Harvest Spice Trail Mix
• Pumpkin spice Coffee
• Sweet Potato Pizza Crust (GF)

Recipe: Overnight Pumpkin Oatmeal                      

Source: The Plant-Powered Dietitian

Ingredients:

• ½ C old-fashioned oats  (regular or GF)
• ¾ C plain plant-based milk
• ½-1 Tbsp pure maple syrup or honey (depending upon your preference, may omit)
• 1 tsp pumpkin pie spice
• ¼ C canned pumpkin
• 2 Tbsp. pumpkin seeds
• 2 Tbsp. ground flax seeds

Instructions:

1. Place oats in a mason jar or 2-cup container. 
2. Add plant-based milk, maple syrup or honey, pumpkin pie spice, pumpkin, pumpkin seeds, and ground flax seed. Cover with a lid and shake really well (or stir with a spoon). Refrigerate overnight.
3. The next morning, enjoy warm or cold. Add additional plant-based milk to achieve desired consistency.

Katina’s recommendation: Add 1 scoop of your favorite plant-based protein powder. Add additional plant-based milk to achieve desired consistency.