Take Kontrol: The Power Of The Pumpkin

Pumpkins aren’t just for carving darling!

model with pumpkin

Pumpkins are the perfect touch for fall décor but did you know that they are packed with vitamin A and vitamin C? The seasonal treat is low in calories and high in flavor. Pumpkins are a great source of fiber and aids in weight loss. The potassium in pumpkins makes for the perfect post workout snack. Picking a pumpkin based snack supports recovery and keeps your muscles functioning properly. The best pumpkin perk is that they keep you pretty! The carotenoids in pumpkins keep the skin wrinkle-free. There are many different ways to incorporate pumpkins into your meals and the health benefits make it totally worth a try. Put down the carving tools and pick up your fork. Don’t let the season pass you by!

banana pumpkin smoothie


  • 1 ice cream scoop of organic pumpkin puree (approximately 1/2 cup)
  • 2 small- to medium-sized organic bananas (approx 3/4 cup mashed)
  • 1 handful of organic spinach (optional)
  • 1 to 2 dates (optional)
  • 1/2 cup unsweetened vanilla or plain almond milk
  • 1 dash nutmeg
  • 1 dash cinnamon
  • 1 to 2 handfuls of ice


Place pumpkin, bananas, spinach, date(s), unsweetened almond milk, nutmeg, and cinnamon in a blender.

Blend on medium speed for about 30 seconds.

Add ice and finish blending.

pumkin spice trail mix


  • 1/4 cup sucanat or whole cane sugar
  • 2 teaspoons ground cinnamon
  • 2 teaspoons paprika
  • 1 teaspoon pumpkin pie spice
  • 1 cup unsalted whole almonds
  • 1 cup rolled oats
  • 1 cup unsalted pecan halves
  • 1 cup roasted salted pepitas (shelled pumpkin seeds)
  • 1 cup walnut halves
  • 1/4 cup pumpkin purée
  • 2 tablespoons all-natural apple juice
  • 2/3 cup dried cranberries
  • 2/3 cup raisins


Preheat oven to 250°F. Mix sucanat, cinnamon, paprika, and pumpkin pie spice in a small bowl. Set aside.

Place almonds, oats, pecans, pepitas, and walnuts in a large bowl. Mix together pumpkin purée and apple juice; pour over nut mixture and toss until nuts are evenly coated. Sprinkle with spice mixture, tossing to coat well. Spread evenly on two baking pans.

Bake 30-35 minutes, stirring halfway through cook time. Cool completely. Stir in cranberries and raisins. Store in airtight container.


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