The only good thing about Fall…

… is Pumpkin! Sure the leaves changing colour are gorgeous too, apples are in abundance, and Halloween is always fun- but fall makes me sad because it reminds me the cold of winter is right around the corner. My first winter in NYC is going to be a rude awakening. Thank god for butternut squash soup and pumpkin to get me through!

In case you were worried, I have jumped back on the blog bandwagon. Thank goodness because I’ve been cooking great stuff and completing some kick-ass workouts and I want to share!

Paleo Pumpkin Muffins


Pumpkin in a muffin = genius!

Ingredients: ( makes 12 large muffins)
4 eggs
1 can organic pumpkin
1.5  cups almond flour
1 cup coconut flour mix
1/2 cup coconut oil
3/4 tbsp baking soda
1/3 cup almonds or walnut pieces for texture ( optional)
1/3 cup coconut flakes
Generous helping of pumpkin pie spice ( around 1/2 – 1 tbsp)
Sprinkle of cinnamon
1 small banana ( optional but recommended)

Add flour & whisked eggs to large bowl, mixing well. Then add coco oil, pumpkin & rest of ingredients. Since coconut flour is high in fiber it absorbs the wet ingredients very quickly. I add a little bit of water to the mixture bit by bit until the mixture is moist and on the runny side. This is crucial to the process or the muffins will turn out dry!

Grease a large muffin pan with coconut oil or olive oil spray, and scoop mixture to tins, and drizzle agave nectar over the top of each muffin. Bake for 25-27 minutes at 375 degrees , or  until your fork comes out clean.

If you prefer your muffins on the sweet time, I would add a tsp of agave to the mixture ahead of time.

Mini egg quiches

These are a staple in my fridge when i have a busy week ahead. I usually cook these on Sunday nights and bring them to work for an easy no-mess portable breakfast. They keep great in a ziploc baggies and are perfect post- workout fuel. Not only do they taste great but they’re packed with protein and lots of nutrients! I can’t get enough of these and can be made in a million ways.

So cute, so portable, so delicious!

8 eggs
1 medium zucchini
1 large bell pepper
2 handfuls organic spinach
2 sausages ( I use Applegate organics fire- roasted red pepper chicken sausage for a flavor punch)
Dash of salt , black pepper & paprika
Cayenne pepper if desired

Cook sausages in a pan until lightly brown on both sides. Set aside to cool down.
In the meantime whisk 8 eggs in a large bowl. In a food processor or blender, Finely chop the zucchini, bell pepper & spinach ( but not grind- you don’t want the veggies to turn to mush), then add to the bowl one by one and mix well. Once the sausages are cool, put them in the food processor too and finely chop. Add to bowl, along with spices.

Scoop egg mixture into a large greased muffin pan. Try not to fill each hole to the top – you want a least a few cm space for the eggs to rise.  Depending how chopped your veggies & sausages are, you might need 2 muffin pans. Bake for 25 muffins at 375 degrees.

Portable & delicious

Other combos to try :

  • cilantro, applegate organic spinach chicken sausage, spinach,  &  jarred fire-roasted red peppers
  • dill, smoked salmon, spinach & bell peppers
  • bacon ( cook before baking), basil, minced garlic, spinach & zucchini

Bacon- Wrapped dates ( taken from
While I love dried fruit and crave a little sweetness once in a while, i have a savory/ salty tooth. This date & bacon combo  satisfied my craving for both! 

Sweet & Savory!

Ingredients :

10 Pitted Deglet Dates
1/2 sweet sausage cut in quarters( I use Applegate Farms  organic Chicken apple sausage)
5 pieces of Nitrate-free Bacon cut in half

Cut a slit length-wise down the date. Stuff the piece of sausage inside. Lie cut piece of bacon down and place stuffed date around 2 cm away from one end. Roll bacon around date until completely wrapped like a pigs in a planket. Then place wrapped date on a greased glass baking dish or a cookie sheet covered in foil, with the “seam” of the bacon facing downwards. This will make sure it doesn’t unravel while cooking.

Bake in oven for 20 minutes at 375. Be careful not to burn the dates as the skin dries very quickly!

Now that you’re done stuffing your face with delicious Paleo treats, here’s some fun workouts. They all take less than 30 minutes, require little to no equipment and get your heart rate up! I did these last week when I couldn’t make it to the gym at a decent hour:

Thrifty Fifty: 

  • Run 800m
  • 50 box jumps
  • 50 Pushups
  • 50 situps ( full extension)
  • 50 Back extensions/ Supermans
  • 50 Dips
  • 50  Rows with Rotation   OR 50 pullups
  • 50 split lunge jumps
  • Run 800m

10 minutes in Heaven:  

Warmup : 30 burpees with either a Bosu or a weighted plate. Lift bosu/weight above head with arms locked, don’t worry about jumping.

Rows. For an extra challenge, elevate your feet on a box or bench.

Workout Pt 1 : Set a Timer for 10 minutes and do as many reps of possible of:

  • Rest 3 min.
Workout Pt 2 : 
  • 100 hollow rocks
  • 50 toe touches,
  •  50 supermans, 
  • 50 russian twist ( with 20+lbs) 
Hollow Rocks are my favorite core exercise. What’s yours? 

2 thoughts on “The only good thing about Fall…

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