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It’s that time of year again (sooner and sooner each year)!

A major coffee shop just dropped their fall menu, and pumpkin spice is back. To celebrate, here’s a quick and heart healthy breakfast recipe that’s perfect for on-the-go. It’s packed with protein, beta carotene, and fiber. It’s a great, clean way to start your day. Plus, it’s topped with roasted pumpkin seeds for a healthy dose of magnesium and zinc (which many Americans don’t get enough of).

So, grab your favorite fall latte and enjoy!

Ingredients:

• 3/4 cup of old-fashioned rolled oats
• 3/4 cup of your favorite regular or plant-based milk
• 1 Tbs of pure maple syrup
• 1 Tsp pumpkin pie spice*
• 1/4 cup of canned pumpkin
• 2 Tbs of roasted pumpkin seeds

Instructions:

1. Place oats in a mason jar or 2-cup container. Add milk, maple syrup, pumpkin pie spice, pumpkin and pumpkin seeds. Cover with a lid and shake well (or stir with a spoon). Refrigerate overnight.
2. In the morning enjoy cold or warm. Add a little more milk if needed to achieve desired consistency.

*If you want to make your own pumpkin pie spice combine the following ingredients:

• 3 Tsp ground cinnamon
• 2 Tsp ground ginger
• 1 ½ Tsp ground nutmeg
• 1 Tsp ground cloves
• 1 Tsp ground allspice
• 1 pinch ground black pepper

Bruce