Recipe Archives - Alena Menko

Pumpkin Pie Overnight Oats

November 14, 2019

Did someone say pumpkin pie? FOR BREAKFAST?! Yep, this recipe for pumpkin pie protein overnight oats is as delicious as pumpkin pie and as nutritious as overnight oats. Plus it’s high in fiber AND protein, so it’s sure to keep you full for hours!

Did you know that pumpkin is technically a fruit?! Because it contains seeds, it’s considered a fruit. Mind blown.

These pumpkin pie overnight oats have been a regular breakfast of mine this season because they are so good and creamy, it’s unbelievable. And also because it’s the season of pumpkin! My favorite season.

If we need another reason to love these oats, it’s because pumpkins are so nutritious and good for you, you might as well consider them a superfood. If you’re into labeling foods as superfoods. I’m picturing pumpkin wearing a cape and saving the world one nutritional benefit at a time! But I’m also cheesy as heck so don’t mind me.

Nutrition and Health Benefits of Pumpkin

Pumpkins are very high in beta-carotene, an antioxidant that our bodies convert to vitamin A. Butternut squash, sweet potatoes, and carrots are other foods that are high in beta-carotene and vitamin A.

Vitamin A is essential for good eye health, immunity, and heart health. Plus its antioxidant properties protect you from the effects of free radicals and inflammation.

Pumpkins are high in vitamin C, another antioxidant that provides immune benefits as well. Also, they’re a good source of potassium, which is heart-healthy and helps our bodies regulate blood pressure.

When we’re talking about heart-health, I can’t help but mention that pumpkins also provide fiber – about 3 grams of fiber per 1 cup of cooked pumpkin. Fiber is not only heart-healthy, but also promotes regular digestion, keeps your microbiome thriving, helps maintain good blood sugar control, and promotes satiety (aka you feel full longer).

Ingredients in Pumpkin Pie Overnight Oats

Greek yogurt. Greek yogurt is high in protein and adds to the creamy texture of these overnight oats.
Pumpkin puree. It wouldn’t be pumpkin pie overnight oats without the pumpkin, now would it?!
Almond milk (or milk of choice). You can use whichever type of milk or alternative milk you prefer here.
Maple syrup. The maple syrup is great for adding a little bit of sweetness without using refined sugar.
Pumpkin pie spice. Many times when we’re thinking of how delicious pumpkin is, alot of the time it’s because of the unique pumpkin pie spice flavor.
Rolled oats. Oats are so nutritious and good for you. You can read more about the benefits of oats and how to make overnight oats in this post.
Chia seeds. These little seeds are high in fiber and omega-3’s.
Pecans. Pecans make such a great, crunchy topping plus they’re a heart-healthy fat!

What is pumpkin puree?

Pumpkin puree is cooked pumpkin that has been blended to make pumpkin puree. This is not to be confused with ‘pumpkin pie filling’ or ‘pumpkin pie mix,’ which has added sugar and spices. To tell the difference, you can check the ingredients list and you should only see ‘pumpkin’ listed.

While you can buy pumpkin and roast/cook it yourself to make pumpkin puree, I prefer to use canned pumpkin puree simply because it’s quicker and saves me time.

What’s in pumpkin pie spice?

Pumpkin pie spice is a combination of cinnamon, nutmeg, allspice, cloves, and ginger.

Ali from Gimme Some Oven has a great tutorial for how to make pumpkin pie spice, but I feel like it’s so much easier just to buy it from the store. That way, I’m not left with additional spices that I don’t use. It’s also more cost-effective for me for that reason.

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Sweet Potato Nutrition & Health Benefits

Sweet Potato, Kale, and White Bean Soup

October 24, 2019

This sweet potato, kale, and white bean, kale soup is everything your fall and winter dreams are made of! It’s creamy, comforting, and the recipe is vegan and gluten-free.

Does anyone else wait until they’re sick to make soup? Only then to remember how good it is and then want to make it everyday? Or am I the only one?!

Of course, being sick isn’t the only reason to eat soup. And definitely not the only reason to eat this creamy dreamy white bean, sweet potato, and kale soup. I’m a huge fan of traditional white bean and kale soup, but the addition of sweet potatoes just takes it to the next level.

Sweet Potato Nutrition & Health Benefits

Sweet potatoes are a nutritional powerhouse that are loaded with nutrients such as fiber, protein, vitamins, minerals, and antioxidants.

Sweet Potatoes Are a Great Source of Fiber

1 cup of sweet potato has 7 grams of fiber, composed of both soluble and insoluble fiber. Fiber is important for gut health and chronic disease prevention and management, and most Americans don’t actually consume enough!

Sweet Potatoes Contain Protein

In addition to fiber, 1 cup of sweet potato also contains 4 grams of protein. While this is not a significant amount, it goes to show that foods you might think contribute to your protein intake actually have some protein!

Sweet Potatoes Are Rich in Beta-Carotene and Vitamin A

Just like butternut squash, sweet potatoes are an incredibly rich source of beta-carotene, which our bodies convert to vitamin A. Vitamin A is important for eye health, but is also helpful for your immune system and a powerful antioxidant.

Since vitamin A is a fat-soluble vitamin, it’s important to include fat with it to increase absorption. In this case, we’re using oil in the cooking process, so that works!

Sweet Potatoes Are an Excellent Source of Potassium

Sweet potatoes are also an excellent source of potassium. Potassium is crucial for heart health and kidney health, and helps your body balance the effects of sodium to lower blood pressure. Potassium is also important for muscle contraction. Have you ever been told to eat a banana when you have a charley horse or muscle cramps? That’s why!

Vitamin C and Vitamin B6

You might also be surprised to hear that sweet potatoes are a good source of vitamin C and vitamin B6. Vitamin C is a powerful antioxidant and also helps your body make collagen, and vitamin B6 helps with protein, fat, and carbohydrate metabolism.

Ingredients in Sweet Potato, Kale, and White Bean Soup

Onion, carrot, and garlic: These add so much flavor and aroma to the soup and make such a flavorful base.
Sweet potato. Sweet potato adds so many nutrients (as I mentioned above) but also a natural sweetness that complements the kale and white bean.
Kale. Kale is rich in vitamin C, vitamin K, potassium, antioxidants, and fiber.
Red bell pepper: Just another veggie that has vitamin C, helping you boost your immune system!
Cannelini beans (white beans). White beans are high in fiber and protein, and add a creamy consistency to this soup when blended.
Vegetable broth. Packaged veggie broth is a time-saver compared to making your own, but feel free to make your own instead!
Lemon juice. Lemon juice adds just the right amount of acidity to really balance out the other flavors of the soup.
Rosemary and red chili pepper flakes. These herbs and spices really spice it up!

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