Pumpkin Protein Breakfast Bowl

It’s Thanksgiving, and all the tempting treats are making their appearance. Don’t let that healthy resolve disintegrate into a pile of extra pounds. Here’s a healthy, delicious way to partake…


I love pumpkin–any time of the year! And it can be used in so many dishes and drinks. You can enjoy its rich yummy goodness in a myriad of ways.

If you like pumpkin pie, you’ll love this nutrient-dense, antioxidant-rich, protein-packed smoothie!

Pumpkins are a rich source of beta carotene and vitamin A, vitamin C, magnesium, potassium, zinc, and fiber which benefit your eyes, skin, immune system, bones, digestion, and heart health. It is also rich in anti-inflammatory compounds, and contains l-trytophan, which helps you sleep and feel calmer.

The fiber in pumpkin fills you up without adding tons of calories (unless you’re eating pumpkin pie!)

And I added ginger, which is a monstrously powerful anti-inflammatory, so if you have achey joints or stiff sore muscles, this is a great addition to your smoothie.

Enjoy this rich creamy, satisfying smoothie!

Pumpkin Bowl or Smoothie

1/2 small can organic pumpkin

1-2 teaspoons pumpkin pie spice

1 cup coconut milk (you can use the kind that comes in a can, or the milk that comes in a carton)

1 teaspoon real vanilla

1 banana

2 scoops of grass fed/cold processed vanilla whey (I use this kind)

several chunks of uncrystalized ginger (this kind from Trader Joe’s is great-not a lot of sugar)

a few ice cubes

Blend until smooth and enjoy this in a bowl with nuts, cinnamon and a drizzle of maple syrup or add more milk till it becomes a creamy smooth smoothie that tastes like pumpkin pie. I love these things!!


Till next time,

Stay healthy and lean!

cat e1335982521218 Inflammation Silent and Sneaky Partner of Aging and Disease


Author 101 Anti-Aging Superfoods and the Anti-Aging Superfoods Recipe book

The Top 101 Foods that Fight Aging 3D BOOK 150x150 Inflammation Silent and Sneaky Partner of Aging and Disease




Catheadandshoulders Inflammation Silent and Sneaky Partner of Aging and DiseaseCatherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease, lose weight, and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.


GF Pumpkin Streusel Bars

I made up this gluten free coffee cake with pumpkin a few years ago, and it’s been wildly popular ever since.

Pumpkin bars

So…I have this homemade gluten free coffee cake I made up a few years ago. The kiddos loved it and often requested it for their birthday cakes. I had a can of organic pumpkin pie filling and was thinking…hmm, maybe I’ll add that to the coffee cake and see how it turns out. At first I was not overly impressed, at least as looks go; it didn’t rise much or look like a fluffy cake. However, I changed my mind after a bite!  The inside was delicious– pumpkin-y rich and moist, and the outside was chewy.

Here is the Pumpkin-Uffin Bar Recipe (name thanks to autocorrect 🙂


1/2 stick or 1/4 cup of organic butter

3/4 cup organic turbinado or unrefined succanot sugar

2 eggs

2 tsp of vanilla

1 can organic pumpkin pie filling or regular canned pumpkin

2 cups brown rice flour

1/2 tsp salt

3 tsp baking powder

1/3 cup coconut milk

Streusel Topping

1/2 stick or 1/4 cup organic butter

1/3 cup sugar

1-2 tsp pumpkin pie filling or–2 tsp cinnamon, 1/4 tsp nutmeg

1/4 cup old fashioned oats, OR 1/2 cup chopped pecans or walnuts


Preheat oven to 350 degrees. Grease a 9 x 12 baking pan.

Blend butter and sugar in mixing bowl till creamy. Add eggs, vanilla and pumpkin pie filling, and mix. Add dry ingredients and mix well, and add in enough milk to make a creamy smooth batter. Mix well and pour into a 9 x 12 greased pan.

In food processor, or using an old fashioned pastry knife (those kinds with multiple blades), mix dry ingredients until well mixed and crumbly. Spread over the top of cake mix and bake at 350 degrees for 30 minutes or until a toothpick inserted comes out clean. Cool and slice into squares. Enjoy!