2 runner-friendly pumpkin recipes

Pumpkin spice all the things.

Pumpkin spice all the things.

Many of you were asking about the Coconut Pumpkin-Chia Pudding Parfaits that I had posted on Instagram. Since it's Thanksgiving week (already?!) and on-sale canned and leftover Halloween pumpkin abounds, I thought it would be a good time to share a few pumpkin recipes.

Pumpkin is a runner-friendly super food.

Each 1/2-cup serving provides you with 10 grams of runner-friendly carbs, 3 grams of fiber to get the colon rollin', 1 gram of protein,  6% of your daily iron, and a whopping 250% of your daily vitamin A – not a bad nutritional return for a mere 50 calories. Vitamin A is necessary for proper immune function – an important consideration when you're putting in hard workouts and/or lots of mileage.

I hope you'll enjoy these easy recipes. And I hope you have a wonderful Thanksgiving. (Run a preemptive Turkey Trot!)

Pretty puddings, all in a row

Pretty puddings, all in a row

Coconut Pumpkin-Chia Pudding Parfaits (vegan, gluten-free)

Makes 4-6 servings, depending on the size containers you use

Pumpkin-Chia Pudding Layer

  • 1/4 cup chia seeds
  • 1 cup non-dairy milk – preferably a pumpkin-spice flavored variety like Almond Dream Pumpkin Spice 
  • If not using pumpkin-flavored milk, add cinnamon, nutmeg and cloves, to taste
  • Liquid sweetener of choice, to taste (eg, agave nectar, maple syrup, brown rice syrup)

Pumpkin Layer

  • 1 can of unsweetened pumpkin
  • Liquid sweetener of choice, to taste (eg, agave nectar, maple syrup, brown rice syrup)
  • 1 tsp cinnamon
  • Pinch each of nutmeg, cloves and salt

Coconut whipped cream topping

  • 1 can full-fat coconut milk, kept in refrigerator overnight
  • Powdered sweetener to taste, optional (eg, powdered stevia, organic cane sugar, powdered sugar)
Mega-mason jar serving. It took me days to finish this.

Mega-mason jar serving. It took me days to finish this.

Chia Pudding: Mix everything and refrigerate for a few hours until smooth. Easiest to make this the night before.

Pumpkin layer: Mix everything in a small bowl. Set aside.

Coconut whipped cream topping: Carefully open the can and drain off the water. Scoop out the cream. Using a mixer, blend until fluffy (It does not take long; don't overblend). Add sugar, if using, a little at a time.

Assemble: Use glasses or mason jars. You can even make mini verrines using shot glasses (this dessert is rich, so a shot glass is enough for some). Spoon in one layer of pumpkin, one layer of chia pudding, and one layer of coconut whipped cream. Repeat, depending on the size of your jar. You can play around with the order, as I did for the large mason jar version. Eat within 3 days.

    Pumpkin-Pie Protein Smoothie (vegan, gluten-free)

    Serves 1

    Like Pumpkin Pie in a glass. Perfect after a long run.

    Like Pumpkin Pie in a glass. Perfect after a long run.

    • 1/2 cup unsweetened pumpkin puree
    • 1/2 frozen ripe banana, chopped
    • 6 oz non-dairy milk 
    • Sprinkle of ground flax seeds (Optional, but great way to add omega 3s)
    • 1/2 tsp cinnamon 
    • Healthy pinch of nutmeg
    • Pinch of cloves
    • 1/4 tsp vanilla
    • 1/2 scoop of your favorite vegan vanilla protein powder (I like Vega brand)
    • Your favorite sweetener (eg, stevia, sugar, maple syrup, agave nectar) to taste

    Whiz everything in a blender until smooth. Top with nutmeg

    Happy Thanksgiving, friends!  

    Runner-friendly Pumpkin Recipes

    What's your favorite pumpkin recipe?