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Protein Pumpkin Bread

2 egg whites 1 cup all-natural pumpkin puree1 cup whole wheat flour1 cup vanilla protein powder1/2 cup brown sugar 1/4 cup water1/4 cup vegetable oil1 tsp baking soda1/2 tsp fine grain sea salt1/4 tsp cinnamon1/4 tsp ground nutmeg1/4 tsp ground ginger

Nutritional Facts per serving91 Calories | 13g Carbs | 3g Fat | 4g Protein

Preheat oven to 350°F (180°C). Lightly grease and flour a loaf pan. In a medium bowl combine pumpkin puree, egg whites, vegetable oil, water, and sugar. Whisk until well combined.

In another bowl, combine whole wheat flour, cinnamon, nutmeg, ginger, salt, pepper and baking soda. Carefully stir the dry ingredients into the wet mixture until just combined. Do not overmix.

Pour the mixture into the loaf pan. Sprinkle some oats on top (optional).

Bake for 45 to 50 minutes. The bread is ready when a toothpick inserted into the center comes out clean.

“The biggest benefit of this bread, besides being delicious, is the low caloric content, and that it’s incredibly moist and soft. It’s good on his own, no

add-ons necessary!”

Serves 16 60 mins

PAGE 1

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Ally’s Maple Cider Salad Dressing

Herbed Roasted Root Vegetables

1/2 cup extra virgin olive oil1/2 cup apple cider vinegar1/4 cup pure maple syrup10 tbsp minced garlic5-6 tbsp Sculpt Spice

2 lbs beets, peeled1 lb parsnips (about 3), peeled12 oz carrots (about 4), peeled6 cloves garlic 2 fresh thyme sprigs3 tbsp olive oil 4 tsp balsamic vinegar1/2 tsp salt1/4 tsp pepper

Place all ingredients in a mason jar, shake, and refrigerate, great for salads or to bake over vegetables.

Good for 1-2 weeks.

Cut beets, parsnips and carrots into about 3/4-inch (2 cm) pieces; place in large bowl. Add garlic, thyme, oil, vinegar, salt and pepper; toss to coat.

Roast in greased roasting pan in 375°F (190°C) oven, stirring once, until golden and tender, about 1-1/2 hours.

Remove garlic cloves. Cover and set aside at room temperature for up to 2 hours. Rewarm to serve.

Serves 6 60-90 mins

PAGE 2

Nutritional Facts per serving102 Calories | 6g Carbs | 9g Fat

Nutritional Facts per serving208 Calories | 35g Carbs | 7g Fat | 4g Protein

Serves 10-12 15 mins

Powered Pumpkin Smoothie

No Bake Pumpkin Protein Balls

3/4 cup unsweetened almond milk1/2 cup all-natural pumpkin puree1 tsp honey or agave nectar1 scoop vanilla protein powder1/2 tsp pumpkin pie spice1 small frozen banana6 ice cubes

3 cups dry, uncooked rolled oats1 cup all-natural pumpkin puree1 cup almond butter2/3 cup pure maple syrup or honey1/2 tsp cinnamon1/2 tsp pumpkin pie spice1/2 tbsp vanilla extract4-6 ground flax seeds1 cup small mixed nuts of choice1/2 cup mini dark chocolate chips

Add all ingredients to a blender and process until well combined. Taste and adjust sweetener as desired.

Chop walnuts, chopped almonds, chopped peanuts, coconut flakes, or any combination of mix-ins that equal 1 cup total.

Combine all ingredients together in a medium bowl until very thoroughly mixed. If ‘dough’ seems too wet, add more ground flax. If too dry, reduce flax seeds. Start with a smaller quantity and work your way up.

Roll into bite-size balls, making 24-32 balls depending on size.

Place on a cookie sheet covered in parchment paper & freeze one hour. Store in an airtight container and keep refrigerated for up to 1 week.

Serves 1

24-32 Servings

10 mins

90 mins

PAGE 3

Nutritional Facts per serving245 Calories | 14g Carbs | 1g Fat | 24g Protein

Nutritional Facts per serving143 Calories | 11g Carbs | 14g Fat | 5g Protein

For more recipes visit www.sculpthealthandwellness.ca/recipes

Protein Pumpkin Spice Latte

Spiced Pumpkin Seeds

1 cup unsweetened almond milk1-2 shots espresso1/2 scoop vanilla protein powder1 tsp pumpkin oil2 tbsp all-natural pumpkin puree1/2 tbsp pure vanilla extract1/4 tsp cinnamon1/4 tsp nutmegpinch ground ginger

2 cups raw whole pumpkin seeds2 tbsp extra virgin olive oil1/2 tbsp cinnamon1 tsp ground cumin1 tsp ground cayenne1/2 tbsp raw honeysalt and pepper to taste

In a small pot, warm the spices, vanilla extract, protein powder, and maple syrup over low heat until fragrant, stirring constantly.

Add the pumpkin and mix well. Pour in the milk and heat gradually, being careful not to let the mixture boil or scald.

If the mixture looks too thick, pour through a sieve, or use a blender or food processor to blend until smooth.

Brew the coffee and pour into a mug. Add the pumpkin mixture. Serve and enjoy!

Remove seeds from pumpkin, clean and set out to dry for a day.

Preheat oven to 350°F (180°C). Place dried seeds on a cookie sheet. Bake for 20 minutes.

Remove from oven. Combine seeds with olive oil, cinnamon, cumin, cayenne, raw honey and salt and pepper to taste. Toss all ingredients until coated. Return to oven and roast coated seeds until golden, about 15 minutes. Scrape from pan and stir seeds as they cool to prevent sticking.

Top on salads or enjoy as a healthy snack.

Serves 1

Serves 4-6

15 mins

50 mins

PAGE 5For more recipes visit www.sculpthealthandwellness.ca/recipes

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NUTRITION • FITNESS • LIFESTYLE pLaNS DESIgNED TO Change your liFe.

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Low Carb Candy Corn Gummies

Yellow Layer:15 oz can coconut milk, divided3/4 tsp turmeric*1 tbsp pure honey1 tbsp grass-fed gelatin

Orange Layer:1 cup all-natural orange juice1/4 cup all-natural carrot juice2 tbsp grass-fed gelatin

White Layer:3/4 cup of remaining coconut milk1 tbsp pure honey1 tbsp grass-fed gelatin

*Make sure you use a more yellow turmeric. You don’t want to use the orange kind or the color will not be right.

**If you are having issues with the gelatin clumping, you can transfer the mixture to a blender and mix until smooth.

Line a 9x5 inch loaf pan with plastic wrap. Then cut a piece of parchment paper to fit along the bottom of the pan.

For the yellow layer: Pour 1 cup coconut milk, turmeric and honey into a small sauce pot. Bring to a slight simmer and add in gelatin. Whisk until all the gelatin is dissolved.** Pour into prepared loaf pan and let setup for at least 4 hours.

For the orange layer: Combine the orange and carrot juice in a small sauce pot. Bring to a slight simmer and add in 2 tablespoons of gelatin. Whisk until all the gelatin is dissolved.** Pour into prepared loaf pan and let setup for at least 4 hours.

For the white layer: Pour remaining coconut milk into a small sauce pot. Bring to a slight simmer and add in 2 tablespoons of gelatin. Whisk until all the gelatin is dissolved.** Pour into prepared loaf pan and let setup for at least 4 hours.

Once all layers are set, carefully remove the layered gelatin from the pan by pulling up the plastic wrap.

Cut the layered gelatin into 1/2 inch strips widthwise. Then cut these stripes into triangles. Store in an airtight container in the fridge for 2 weeks.

Serves 30-40 30mins-4 hrs

PAGE 7For more recipes visit www.sculpthealthandwellness.ca/recipes

For more recipes visit www.sculpthealthandwellness.ca/recipes

Turkey Stuffed Jack-O-Lanterns

1 lb 93% lean ground turkey1 garlic clove, minced1/4 onion, minced1 tbsp chopped fresh cilantro or parsley1 tsp garlic powder1 tsp cumin powder1 tsp kosher salt3 large sweet orange bell peppers, washed1 cup fat-free chicken broth1/4 cup tomato sauce1 1/2 cup cooked brown rice6 tbsp part skim cheddar cheeseOlive oil spray

Pre-heat oven to 400°F (200°C). Lightly spray olive oil spray in a medium nonstick skillet and heat on a medium heat.

Add onion, garlic and cilantro and saute about 2 minutes, add ground turkey, salt, garlic powder, cumin and cook meat for 4 to 5 minutes until meat is completely cooked through.

Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes.

Combine cooked rice and meat together.

Cut the bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish. Top each with 1 tbsp shredded cheese.

Pour the remainder of the chicken broth on the bottom of the pan. Cover tightly with aluminum foil and bake for about 45 minutes.

Remove from foil and serve.

Serves 4-6 60 mins

PAGE 8

the fall seasonso good

never tasted

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