Recipe of the Week:
- 1 Cup natural creamy almond butter, peanut butter, cashew butter OR sunflower seed butter
- 1/4 cup honey (local, raw if possible) or pure maple
- 1/2 cup pumpkin puree (organic if possible)
- 1/3 cup chia seeds
- 1.5 tsp pumpkin spice
- 1 tsp vanilla
- 1/4 tsp sea salt
- 1/3 cup dark chocolate chips (preferably 60%+ cocoa) OR coconut flakes
Preheat oven to 350 degrees F. In a medium bowl, mix all ingredients, folding chocolate chips (or coconut flakes) in last. Spoon onto a cookie sheet lined with parchment paper, about 1 heaping tablespoon per cookie. If you’d like flatter cookies with the traditional criss-cross design, gently press down each mound with a wet fork.
Bake ~12-15 minutes or until slightly browned around edges. If using for fuel, add 1/12 tsp salt to each cookie fr additional 200 mg sodium (if needed). Allow to cool before serving. Enjoy! Makes ~18-24 cookies.
Yum! Who doesn’t like cookies on a ride? But why should we succomb to the pumpkin-craze, even when training or racing?
First, they are full of wonderfully healthy whole-food ingredients like almond butter, chia seeds, and honey. Together, these pack in a great balance of healthy proteins, fats, and carbohydrates – all great fuel for long bike rides. But, the star of these cookies is the pumpkin. Here’s what it has in store for you:
Antioxidants: Alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin. These antioxidants will work together to fight free radicals, reduce risk of cancer, promote heart health and reduce plague formations, and preserve eye health.
Anti-inflammatory nutrients: The cell walls contain pectin, and this pectin contains components that are anti-inflammatory. A high anti-inflammatory diet can lead to less chronic bodily inflammation which means less chronic bodily disease. Pumpkin seeds offer their own anti-inflammatory components that may reduce arthritis.
Anti-cancer action: Specifically, a reduction in the risk of prostate cancer most likely due to zinc and components in pumpkin seed oil. (So, roast all the pumpkin seeds you get your hands on!)
Heart-Health Components: Pumpkin seeds contain phytoestrols which can reduce “bad” cholesterol.
Additionally, fiber, monounsatured fats, omega-3s, B-vitamins, and copper (important for energy production).
Just for fun, here’s a list of 31 Pumpkin Puree Recipes from Greatist.com: http://greatist.com/health/awesome-weird-healthy-recipes-canned-pumpkin
Baked in less than 20 minutes total, and easy, real-food fuel on the bike, road, or trail. Happy Pumpkin Season!
Fuel Your Adventure. Nourish Your Body.
***Kelli Jennings is a Registered Dietician, sports nutritionist, avid endurance athlete, and owner of Apex Nutrition, LLC. She has partnered with Heights Performance to help clients get and stay healthy, lose fat, recover from injury, and reduce the risk of chronic disease. She is also an expert in endurance sports nutrition, and focuses on optimal performance, best strength to weight ratio, recovery, endurance and stamina. She teaches clients to eat nourishing, real foods without spending hours in the kitchen or hiring a personal chef. Kelli can help you put great nutrition into everyday life.***
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