It’s fall: Time for crisp air, cozy sweaters and pumpkin spice everything—lattes, cookies, breakfast cereals, teas, English muffins, beers and even lip balms.
All that pumpkin spice flavor—and pumpkin—comes for good reason: Those big, orange gourds are low in calories, with just 50 calories in a cup of pureed pumpkin. And they’re packed with vitamin A: Each serving has 100-percent of the daily recommended value of this eye-boosting vitamin for women.
But don’t skimp on the seeds inside. Pumpkin seeds provide filling fiber and important nutrients like zinc and magnesium. And eating a diet rich in pumpkin seeds has been associated with reduced risks of certain cancers.
So embrace the pumpkin season—and its seeds! Try one (or all!) of these healthy pumpkin seed recipes that are packed with pepitas. They’re the best pumpkin seed recipes around!
1. Pumpkin Spice Smoothie Bowl >
Calories per Serving: 254
On Nutrisystem, Count As: 2 SmartCarbs, ½ PowerFuel and 1 Extra
Creamy smoothie bowls are like flavor-packed puddings that deliver loads of nutrients, textures and ingredients in a picture-worthy package. This Pumpkin Spice Smoothie Bowl has the flavor of pumpkin pie! Nonfat milk, pureed pumpkin, frozen banana, vanilla extract and pumpkin pie spice come together to create a smooth base. It’s made crunchy with toppings like chopped pecans, pumpkin seeds and granola. It’s a tasty, unique bowl that’s an exciting way to mix up your breakfast time—or any time—routine with your favorite fall flavors.
2. Sweet and Spicy Roasted Pumpkin Seeds >
Calories per Serving: 103
On Nutrisystem, Count As: 1 PowerFuel and 1 Extra
If you’re carving pumpkins to make a bunch of spooky Jack o’Lanterns this fall, you’ll be sitting on a pile of crunchy snacks just waiting to happen: all those seeds!
With this heat-and-honey recipe, you can convert those piles and piles of seeds into a sweet, spicy treat that’s low in calories, high in nutrients, and really high in satisfying crunch and flavor. You can roast these Sweet and Spicy Roasted Pumpkin Seeds the traditional way in the oven. Or have your bowl of snacks even faster; with an air fryer, you can roast the seeds in half the time!
3. Soft and Chewy Breakfast Cookies >
Calories per Serving: 132
On Nutrisystem, Count As: 1 SmartCarb and 1 Extra
If you’re always rushing out the door in the morning, Nutrisystem has always made it easy to still have the most important meal of the day. We offer grab-and-go muffins and other easy breakfast options that even the busiest person can enjoy.
These Soft and Chewy Breakfast Cookies add another filling option to that easy a.m. arsenal, with crunchy pumpkin seeds, chewy cranberries and just the right amount of sweetness. One of these chewy breakfast cookies is easy to grab, bite and enjoy as you gather your thoughts—and your keys, work bag and kids’ lunches—before flying out the door.
4. Baked Apple Cinnamon Nachos >
Calories per Serving: 245
On Nutrisystem, Count As: ½ PowerFuel, 1 SmartCarb and 3 Extras
Bring this unexpected treat to your next gathering, and leave everyone asking for more. Coated with spicy cinnamon and drizzled with melted nut butter before being nestled in a pile of chocolate chips and crunchy pumpkin seeds, these Baked Apple Cinnamon Nachos turn humble apple slices into a decadent dessert.
Just place the apple slices in a single layer on an iron skillet or baking dish. 35 minutes in the oven will transform those slices into soft, chewy chunks that are perfect for forking up all those sweet, melty toppings. It’s a perfect plate for sharing with fall dinner guests … or keeping all the deliciousness to yourself.
5. Spicy White Bean Hummus >
Calories per Serving: 67
On Nutrisystem, Count As: 2 Extras
Love a delicious dip? With just a few simple ingredients, you can make your own Spicy White Bean Hummus. This recipe is loaded with zesty, spicy flavor from spices like turmeric and cayenne pepper, filling dietary fiber from white beans, and crunch from a topping of fall favorite pumpkin seeds.
Since you’re making this hummus at home, you can customize the chunkiness and consistency. Blend the mixture a little less for a chunky, substantial hummus, or let it run to make it smoother. Add more water for a runnier dip, or use less for a heftier bowl that can hold its own on a carrot stick or pita cracker. It’s your dip, your way—and it’s perfect for helping you reach your weight loss goals.
6. Pumpkin Seed Brittle >
Calories per Serving: 108
On Nutrisystem, Count As: 3 Extras
Energy bars that are packed with seeds and nuts are loaded with flavor, crunch and healthy fats, all held together with a touch of sweetness. With this Pumpkin Seed Brittle recipe, you can make your own.
Using a sheet pan, oats, pumpkin seeds, golden raisins, chia seeds and sesame seeds, you’ll create your own slightly sweet, not-so-slightly crunchy bars that are sure to satisfy. Just preheat the oven, combine all of the ingredients, and spread them onto a parchment-lined baking sheet.
Baking pumpkin seeds makes them extra crunchy and flavorful. The best part: This recipe makes 16 servings, so you can snag one right out of the oven. Stuff the rest in the freezer (to make them extra crunchy) so you can grab one whenever a crunchy craving strikes.
7. Roasted Veggie Hummus Wraps >
Calories per Serving: 215
On Nutrisystem, Count As: 1 SmartCarb, ½ PowerFuel, 1 Extra and 1 Vegetable
Eating four servings of non-starchy vegetables per day is a cornerstone of reaching your goal weight on Nutrisystem weight loss plans. Vegetables fill you up with dietary fiber while providing energy and nutrients your body needs, and do it all for very few calories.
This simple Roasted Veggie Hummus Wrap can provide at least half of your daily non-starchy quota. It does it with the delicious flavors of a fall harvest, the crunch of pumpkin seeds for healthy fats, and the bonus creaminess of hummus and goat cheese. Just roast asparagus, bell peppers and onions on a sheet pan for 20 minutes, then wrap it all up for a creamy, crunchy lunch.
8. Air Fryer Pumpkin Pecan Clusters >
Calories per Serving: 159
On Nutrisystem, Count As: 1 SmartCarb and 2 Extras
These crunchy Air Fryer Pumpkin Pecan Clusters deliver pumpkin in three ways—pureed pumpkin helps pull them together, pumpkin seeds provide crunch and healthy fats, and pumpkin spice imbues the entire snack with festive fall flavor. The flavor doesn’t stop there, though: These snackable clusters also have pecans, cranberries, oats, brown sugar and vanilla to tempt your taste buds. All these ingredients come together like magic in the air fryer, going from bowl to your tongue in less than 10 minutes.
9. Air Fryer Cinnamon Sugar Roasted Pumpkin Seeds >
Calories per Serving: 102
On Nutrisystem, Count As: 1 PowerFuel and 1 Extra
Is there anything an air fryer can’t do? With that countertop wonder, you can roast vegetables at lightning speed, make lower-calorie versions of your favorite fried foods, and speed up just about every meal of the day.
You can even make slow-roasted snacks super fast—like these Air Fryer Cinnamon Sugar Roasted Pumpkin Seeds. They are perfect for people who prefer sweet snacks to salty. With a sprinkle of sugar and cinnamon—or pumpkin pie spice for even more fall flavor—you can have a mountain of crunchy, sweet snacks that are loaded with filling, healthy fats in just 10 minutes.
10. Roasted Spiralized Carrots >
Calories per Serving: 126
On Nutrisystem, Count As: 1 Vegetable and 3 Extras
Roasting carrots brings out their natural sweetness, turning those crunchy veggies into soft, slightly sugary treats. Using a spiralizer before you roast them creates a pile of orange, pasta-like twists that make a surprising side that you won’t believe is actually a healthy vegetable. Tossed with spices and topped with crunchy pumpkin seeds, sweet dates and creamy goat cheese, these Roasted Spiralized Carrots are a filling, fun and gourmet side dish. This recipe will leave even the most veggie-hating diner asking for seconds.
11. Seeded Whole Wheat Bread Dough >
Calories per Serving: 188
On Nutrisystem, Count As: 1 SmartCarb and 2 Extras
You—yes, you!—really can make your own bread. It’s a fun family activity to try with your kids, spouse or partner, and the results are delicious: Come on, it’s bread!
Grab some simple ingredients, set aside a weekend afternoon, pop on some favorite tunes, and follow along. In a few hours, you’ll amaze yourself, and be digging into your own, homemade accomplishment. Plus, this Seeded Whole Wheat Bread Loaf is loaded with filling seeds on top that will give your next sandwich a satisfying crunch.
12. Superfood Autumn Health Bowl >
Calories per Serving: 289
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 2 Extras and 1.5 Vegetables
One of the secrets to successful weight loss is dietary fiber. The non-digestible nutrient fills you up and keeps you feeling that way, and even targets stubborn belly fat.
But it doesn’t have to taste like cardboard: This Superfood Autumn Health Bowl is full of autumn flavors, with crunchy kale, sweet blueberries and hearty lentils and edamame. It’s all topped with a simple, slightly sweet maple vinaigrette. It’s a fantastic way to get closer to your daily four servings of non-starchy vegetables, and stay on track to your weight loss goals.
13. Chocolate Granola >
Calories per Serving: 190
On Nutrisystem, Count As: 1 SmartCarb and 2 Extras
This bowl of Chocolate Granola gives you the taste of chocolate that you love with fewer calories than store-bought. The cocoa flavor comes from cocoa powder and cacao nibs, the lower-calorie, antioxidant cousin of fully-processed chocolate.
This bowl has golden raisins and maple syrup too, so it keeps things sweet. And there’s loads of crunch from pecans and pumpkin seeds. Prep a big batch and keep it on hand for healthy Flex snacks you can enjoy whenever chocolate cravings strike!
14. Sweet and Smoky Trail Mix >
Calories per Serving: 198
On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel
Most trail mixes are pretty two-note—they’re peanuts, raisins … and basically nothing else. This Sweet and Smoky Trail Mix is a make-ahead healthy snack that’s loaded with way more flavors than that.
There’s crunchy pumpkin seeds, cashews and de-shelled edamame, plus varied sweetness from chopped banana chips and dried cranberries. But what really sets this mix apart is the spices: You’ve got smoky flavor from paprika, a kick of heat from chili powder, and lip-smacking garlicky flavor from garlic powder. Mix up a big batch and stuff it in your bag so you’ll be ready to crunch whenever your energy is lagging.
15. Fig Salad with Maple Balsamic Vinaigrette >
Calories per Serving: 325
On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb, 3 Extras
Frequently Asked Questions
How do I slim down naturally
You should try to eat healthy foods as often as possible. You should avoid eating unhealthy snacks. Avoid eating too many processed foods. Instead, choose whole grains such oatmeal, barley or brown rice for breakfast. Avoid sugary drinks as they are high-calorie and high in sugar. If you want to lose weight, then watch what you're drinking by choosing water over soda pop or juice. Aim to consume at least eight glasses per day of water.
Another tip is getting up early. Studies show that people who wake up earlier tend to consume fewer calories throughout the day. To help with this, set an alarm clock so that you don't end up snoozing through the morning hours.
Finally, exercise is also very important. Aerobic exercise such as running and biking, swimming, swimming, tennis, and walking are all great options. Burn fat faster than strength-training. You should incorporate aerobic activity into your daily routine.
How to Take African Mango Extract?
It is easy to take mango extract. Take a fresh, ripe mango and place the flesh in a blender. Blend until smooth.
If you desire a more fine pulp, you can strain it. Store in a cool dark place.
For future use, the pulp can be frozen. So you won't have to buy another batch of mango pulp when the season starts again.
What natural product works best for weight loss?
You can lose weight by eating less and exercising more often. Exercise alone will not make you lose weight. This is because our bodies need food to function properly. Overeating can lead to weight gain. We also have the risk of losing weight if we don’t eat enough.
When selecting the best foods to help you lose weight, it is essential that you select foods with high nutritional value and low calories. These include fruits and vegetables, whole grains.
Statistics
- Vitamin C:62% of the Daily Value (DV) (healthline.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
- In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
- Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)
- According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
External Links
onlinelibrary.wiley.com
- A novel herbal weight management formulation that is effective and tolerable - Stern, 2013 - Obesity Wiley Online Library
- Body Composition and Hormonal Adaptations Associated with Forskolin Consumption in Overweight and Obese Men - Godard - 2005 - Obesity Research - Wiley Online Library
healthline.com
ncbi.nlm.nih.gov
- IGOB131, a novel seed extract of the West African plant Irvingia gabonensis, significantly reduces body weight and improves metabolic parameters in overweight humans in a randomized, double-blind placebo-controlled investigation - PMC
- A case report of renal failure that was linked to African mango consumption.
ods.od.nih.gov
- Ephedra: Office of Dietary supplements
- Health Professional Fact Sheet: Dietary supplement for weight loss
How To
African Mango: Nutrients, Benefits, and Downsides
Mangoes is an exotic fruit that originated from tropical climates. They are now grown worldwide. Mangoes are nutritious fruits high in vitamin C and potassium. They also contain fiber, calcium, iron, and magnesium. They are also rich in antioxidants like beta-carotene lutein, alpha-tocopherol, zeaxanthin and lutein.
The mango tree does best when it is between 15degC (59%degF) to 30degC (86%degF). The mangoes turn yellowish-green once they are fully ripe. The flesh of the mangoes is soft and juicy when it's unripe. However, it becomes firmer after ripening.
Mangoes make jams, jellies, chutneys, pickles, ice cream, and sauces. In India, mango pulp goes into curries and rice dishes. It is also used to flavor stir-fried vegetables in Thailand. Mangoes can either be eaten fresh or dried.
Healthy Vegetables and Fruits
Since ancient times, mangoes were used to treat diabetes. Today, mangos are cultivated throughout the world. Mango trees come in many varieties, including Alphonso and Beni Suef, Bombay and Chaunsa.
Mangoes have a high water content and low calories which can help you shed weight. A medium-sized mango has 100 calories and only three grams of fat. This makes them one of the healthiest fruits around.
Mangoes also contain vitamins B1, B2, and B3, as well as vitamin K, magnesium, folate, potassium, manganese (folate), pantothenic acid. They also have thiamine, biotin, riboflavin, niacin and thiamine.
Mangoes are rich in phytochemicals. These plant compounds protect cells from damage due to free radicals. Free radicals are unstable molecules that cause cell damage. Mangoes are particularly good for protecting your eyes, heart, and brain.
Mangoes may be helpful for people who want to lose weight because they are high in water content. Water is important for keeping your body hydrated. It also helps to keep you fuller longer.
https://slimbody.fun/17-imaginative-ways-to-prepare-with-pumpkin-seeds/
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