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Our FAVORITE October recipes + benefits of pumpkin

By: Kate Leeney- Owner: Luminous Wellness



Pumpkin is a SUPER FOOD + is jam packed with so many amazing vitamins and minerals. Particularly vitamin c (because we need allll the vitamin c right now) and magnesium (super important for very active souls because it’s great for your muscles + recovery). Also, pumpkin is high in fiber-which helps with digestion and keeps you full for longer. I could go on for awhile about pumpkin but I wanted to share some of my favorite pumpkin recipes that I have created over the years. ENJOY



1/2 cup organic pumpkin

3oz yogurt of choice

1 tsp pumpkin spice

1 small frozen banana

1 tbsp coconut cream (great sub for whipped cream) or more yogurt to top

1 tbsp chia seeds+ 1 tbsp flaxseed (optional)

*PRO TIP* add all of the pumpkin spice that you want!




Blend and Serve!


I love adding in my own things to yogurt because I can control the ingredients and how much added sugars I am putting into it! Some of my other favorite ways to add some more natural sweetness are: fruit (I love mashed ripe bananas), unsweetened cocoa powder, protein powder (I have a list of my favorites in our programs), vanilla extract, cinnamon, natural apple sauce, and clean ingredient nut butters.


-3/4 cup plain yogurt of choice

-1 tsp maple syrup

-1/4 cup pumpin puree

-grain free pumpkin granola (I like @thrivemarket)

-all the pumpkin spice you want!


-Mix and serve!


Pumpkin Pie Protein Bites

I love these bites for fall + you are getting in extra protein with the collagen! These are great for an afternoon snack or post workout fuel on the go!


-2 cups oats

-2 scoops collagen

-1/2 cup pumpkin puree

-1/4 cup natural nut butter

-1/4 cup chia seeds

-1/2 cup maple syrup

-1/2 cup chocolate chips

-1 tsp vanilla extract

-1 tsp pumpkin pie spice


-Place all ingredients into a large bowl. Mix well. Refrigerate for at least 20 minutes before rolling. Roll into balls + enjoy!

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