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Once Upon a Pumpkin

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October 9, 2019 by Maggie Leave a Comment

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Maggie Michalczyk, RDN

Once Upon a Pumpkin is about all things pumpkin in the fall, and seasonal recipes with a healthy twist year round! Through my own health journey I want to inspire millennial women to nourish and love their bodies. I’m so glad you’re here!

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@onceuponapumpkin

Happy Monday! 🎉 I love the concept of a “word of the year” and lately I’ve been thinking of a “word of the week” to set the tone for the week ahead and really allow me to focus on one small shift / change that makes a difference in all of the little daily tasks of the day. ✨✨ This week my words are NO RUSH. I literally hate rushing around from one thing to the next and honestly feel like I’ve been doing that since last September 😑 So how I am working to taking rushing out of my routine?! 🤔 Less multitasking more focusing on one thing at a time and not overbooking myself to the point of unhappiness! That’s a lot more saying NO and that is totally OK! 👊🏻 Whats your word of the week?! Oh and these are literally all of my favorite foods! 😋wordoftheweek #breakfastplate #avocadotoasts #putaneggonit

If you like it than you shoulda put a DELICATA SQUASH ring on it! 💍 😝Delicata squash rings > onion rings IMO! 💯💯These delicata squash rings are baked & parmesan crusted and are absolutely amazing (and taste like pizza!) when you dip them in marinara! 🍕The perfect award show watching, bachelor binging, high fiber appetizer! 💁🏻‍♀️ If you didn't know you can totally eat the skin of a delicata sqaush, which makes this recipe even easier! Details below!👇🏻
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#easyrecipe⠀
1. Wash 1 delicata squash, and cut it lengthwise into rings. Use a spoon to pop out any of the seeds and stringy parts that remain.⠀
2. Preheat the oven to 350 degrees F. In one small bowl, whisk an egg. In another mix together 1/2 cup. parmesan cheese, 2 tsp. garlic powder, 1/4 tsp. salt, 1/2 tsp. pepper. and 2 tsp. dried oregano. ⠀
3. Dip the squash ring in the egg and then cheese mixture. Place on a parchment lined baking sheet and bake for 20 minutes! ⠀
4. Dip into marinara sauce of your choice --> my favs are @raoshomemade & @farmtoforksauce 👍🏻⠀
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#squashrings #delicatasquash #parmesancrusted #glutenfree #healthyappetizer #onceuponapumpkin

There's a lot of talk out there about morning routines. ☀️ I wish I could say everyday begins with meditation & calmness but that's not always the case for me! It is something I want to work more on in 2020, but one thing I never forget in the morning no matter what is taking my probiotic+ from @mindbodygreen! 👍🏻⠀
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I feel really strongly about this product because ever since going to Thailand a year ago my digestion system has not been right. Bouts of digestive issues constantly happening out of the blue was so frustrating on a daily basis. When I switched to this one I finally felt like things were getting better and my gut was getting back that good bacteria that was wiped away by whatever bug I got there! ⠀
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I feel comfortable recommending THIS probiotic to my clients and to you because of how it's helped me and because is the only blend in the world with this combination of four strains, specifically designed to beat bloating, aid digestion, and reset the gut. I hope you know I wouldn't be telling you about it if it didn't help me personally! 🧡🧡 Not all probiotics are the same (so important to do your research on any supplement!) and there's so many out there so if you want to learn more about this one and try it swipe up in my stores or head to the link in bio! Got questions about my experience with it?! Ask away! 👏🏻#mbgpartner

GIVEAWAY CLOSED! 🎉 Feel like you're not eating enough veggies on a daily or weekly basis?! I hear ya! This last soup for #SOUPWEEK is packed with veggies, plant-based protein and SOUPER easy to make and to freeze for later! 💯 And to help equip your kitchen with the right tool to make a batch of soup I'm giving away a staub cast iron 4-ct cocotte (swipe to see it!) (a $150 value!)! To enter: ⠀
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- LIKE this photo 📸⠀
- FOLLOW me 🙋🏻‍♀️⠀
- TAG a friend! ⠀
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Grab this soup recipe along with a bunch of other dietitian approved soup recipes on the blog now via the link in bio! 👏🏻🎉 The winner will be picked Sunday morning and this is open to U.S. residents only! Good luck! 😊 #quinoaveggiesoup #plantbased #onceuponapumpkin.

It is hard work to decide to love your body for everything it is when you've grown up thinking it always had to be changed. So this week if you gave yourself even one moment of grace and extra love be proud of yourself. 👏🏻 It's not easy to wake up as a woman and love your body when our whole lives we've seen messages about changing it. Half way into the first month of the new decade and I just want to say I see you and I’m proud of you if this something that you are working on too. It’s not an overnight thing (I’ve been working on it my whole life) it takes hard work but the reward is the biggest gift of self compassion we can ever give ourselves! 😘 that is all! #bodylove #loveyourselfalittlemore

What to know the best part about that #pumpkin ginger bisque I posted the other day?! 🎃 It doubles as plant based pasta sauce! 😱🍝 🎉 That’s right! It’s thick and creamy and perfect on top of noodles ( I used chickpea ones here!). Threw some micro greens on there (these guys are packed with nutrition and a little spicy flavor which I love 🥰) and called it the perfect healthy comfort food for a cold day like today! 🙌🏼🥶🤗 I also like that it’s a different way to repurpose the soup for less food waste! Win, win! 😘 #pumpkinmacandcheese #soupweek #pumpkinpastasauce #throwsomemicrogreensonit

Day 3 of #SOUPWEEK and I've got another classic ---> tomato soup paired with a chicken avocado panini! 🥑🍅 Today was quite literally perfect soup weather here and this was my lunch! 💁🏻‍♀️⠀
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I'm all for shortcuts but let me tell you, you have to roast fresh tomatoes for this soup --- canned tomatoes will not taste the same! As for the panini it's chicken, avocado, greens and cheese on sourdough! It's an upgraded grilled cheese that packs more nutrition and is perfect for dipping into this soup! 💯💯 Grab this EASY recipe below! #SOUPWEEK #healthytomatosoup #soupweather #avocadogrilledcheese ⠀
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#Ingredients👇🏻
3-4 lb roma tomatoes⠀
6 cloves of garlic⠀
2 tbsp. olive oil ⠀
salt and pepper ⠀
1 1/2 cups low sodium vegetable broth ⠀
1 cup @siggisdairy 0% plain yogurt (omit for a #dairyfree version)⠀
1/4 cup grated parmesan cheese ⁣(omit for a dairy free version)⠀
1/2 cup grated carrot⠀
2 tsp. oregano ⠀
1/2 tsp. paprika⠀
1/4 tsp. cumin⠀
1/4 tsp. crushed red pepper ⠀
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Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. Slice the tomatoes in half, place on baking sheet. Drizzle with olive oil and salt and pepper. Add the cloves of garlic to the baking sheet too. Roast for 45 minutes. ⠀
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Let the tomatoes cool for 10 minutes before adding to a food processor. Process and then add to a soup pot along with the vegetable broth, bring to a simmer. Stir in yogurt and cheese (if using), grated carrot, oregano, paprika, cumin and red pepper. Top soup with greens and enjoy! 🍅🥰

#sponsored Over the holidays I took some time to go through drawers, my closet and most importantly my cabinets to de-cutter, reorganize, and get my snack situation in order! 👌🏻 AKA Stock it with my favorite low-sugar and no sugar added snacks --> one being no-sugar added chocolate from @lilys_sweets! 🥰🍫⠀
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This is a great tactic no matter what your health goals are because decision fatigue is so real and when your pantry is organized and stocked with low-sugar, and more nutrient dense snacks you are going to pick those... no brainer! 🙋🏻‍♀️ @lilys_sweets is my choice for snacking and baking (I use their baking chocolate chips in seriously every pumpkin baked good I bake!) 🎉🍫⠀
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Tune into my stories today because I'm giving you a look into my pantry and all of the snacks that fuel me up and make me feel good! 💯👍🏻 #pantrygoals #breakupwithsugar #lesssugarsweetlife #lilyssweets

My kind of SOUP-ER bowl! ☺️🥰🎉 Salmon soup bowl with baby cauliflower and #pumpkin ginger soup! 💯💯 Who would I be if I didn’t include a pumpkin soup recipe?! 💁🏻‍♀️🎃 This one is from the fall but I love adding veggies and salmon on top like this! This time I used roasted baby cauliflower...have you tried it yet?! ITS SO GOOD! Sweeter then regular cauliflower and not as cruciferous if that makes sense lol. 😝 Check your grocery stores cause I’m seeing it pop up everywhere & grab this pumpkin ginger bisque recipe on the blog or GOOGLE “pumpkin ginger bisque”! 👍🏻#SOUPWEEK #soupbowl #salmonsoupbowl

Bringing the sunshine on my #snackplate since it’s no where to be found here in Chicago! 😝☀️ I’ve said it before and I’ll say it again —> the key to a satisfying snack plate is different textures, flavors, fiber, protein & carbs! 💯💯 Details for your snacking inspiration below 👇🏻 and stay tuned later this week for a peak into my pantry and what sort of snacks I stock on the reg 👏🏻👌🏻🙋🏻‍♀️
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✅plaintain chips from @traderjoes ✅ guac from @traderjoes 🥑
✅NEW super dark + sea salt @getskinnydipped ✅ crunchy mini peppers ✅ @applegate chicken breast ✅ grapefruit and blood orange segments #satisfyingsnackplate #snacksmarter #adultlunchables #onceuponapumpkin

Kicking of #SOUPWEEK with a classic recipe that everyone should have in their back pocket for the cold months and cold and flu season! 🎉✨ 🍲Healthy & nourishing chicken ZOODLE soup for the soul! 🥰 Nothing hugs you back more than chicken soup and my version's got zoodles for added nutrition & is packed with nourishing herbs and spices! •
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Grab the full recipe on the blog and stay tuned for more FUN SOUP recipes coming your way this week! 🎉 Soup was it's own food group growing up in my house. My mom is obsessed with any and all soups all the time even when it’s hot out! So maybe I am slowly turning into her after all?! 😝
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#chickenzoodlesoup #soupszn #soupson #zucchininoodles #simplesouprecipe #nourishing #onceuponapumpkin

⁣TEA TIME! 🎉 Today is #NationalHotTeaDay and I'm drinking a cup to health because there are lots of amazing health benefits to being a tea drinker! I've teamed up with the @teacouncil to share some pretty amazing health news about tea -- like you're going to want to put on a pot on while you're reading this!😉🎉
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A recent review in Advances in Nutrition explored tea's phytonutrients and determined that it should be included as part of a healthy diet, thanks in part to its heart-healthy benefits. Research suggests there is an association between daily tea consumption and reduced risk of heart disease. When compared to non-consumers, those who regularly drank tea (daily or less than daily) had statistically significant fewer cases of heart disease. That's a big deal!👏🏻⠀ ⠀
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And to celebrate the the world's most popular beverage after water just in time for National Hot Tea Month and Day, the @teacouncil is brewing up something special for tea enthusiasts across the nation with their #IndividualiTEA Photo-Sharing Sweepstakes. For a chance to win $500, a year's supply of tea and a custom tea mug, simply share how you enjoy black, green, white, oolong or dark tea and post your photo or video and description on Instagram or Twitter with the hashtag #IndividualiTEA and tag @teacouncil. To receive a bonus entry, follow them on Instagram! #sponsored #teatime #metime #onceuponapumpkin

New peanut butter banana cookies! 🍌🥜🤤 My love for peanut butter and banana RUNS DEEPS. I channeled that into these soft & fluffy cookies that are made with simple ingredients and naturally sweetened! I highly recommend drizzling a little melty peanut butter on top! 😎🥰 Grab this recipe on the blog now and happy weekend! 🎉👏🏻We’re getting a big storm this weekend so staying inside and baking up a batch is on my agenda! #peanutbutterbananacookies

#AD January is a great time to take things like cooking, especially on busy weeknights back to basics. 👏🏻 Nutritious meals don't have to be complicated and if you've resolved to make a small change like cooking at home more often, this recipe is for you! 🎉🎉 I’ve partnered with @knorr to create this Roasted Garlic Pesto Pasta with Baked Salmon, Butternut Squash & Spinach dish that is as delicious as it sounds and SUPER simple to make. 💯 Knorr Selects is a premium line of rice & pasta side dishes that contain no artificial flavors or preservatives, and no colors from artificial sources -- and are super versatile to help you create meals like this! 🙋🏻‍♀️ Grab the full recipe on the blog now via the link in bio! 🔗👉🏻
#UnileverAgentsofChange #Knorr #pestopasta #spinach #butternutsquash #salmon #onceuponapumpkin

Can you say after lunch D E S S E R T?! ☺️🙋🏻‍♀️ Wasn’t kidding when I said I was crushing on citrus hard lately! 🧡 Blood oranges and grapefruit segments dipped in melted @lilys_sweets chocolate + crushed pistachios on top helping to power me through the rest of the afternoon! I’m saving a few for watching TV tonight too! Just finished YOU season two and am totally open to your suggestions for what we should watch next!👇🏻🍊🍊#lunchdessert #citrusseason

New little pumpkin veggie egg muffins! 🎉🍳 Pumpkin puree keeps these muffins together and adds more fiber along with the spinach and peppers! 👊🏻 I love these with a little hot sauce on top and sliced avocado 🥑 — they’re the perfect make ahead breakfast that you can take on the go and customize with whatever veggies you have on hand! •
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You know I love my eggs for breakfast and this is a fun way to switch things up! 💃🏻 Grab the full recipe on the blog via the link in bio now! 😘 Happy Wednesday—we got this! 🙋🏻‍♀️ #veggieeggmuffins #eggmuffins #powerbreakfast #onceuponapumpkin

Hello citrus season! 🍋🍊 I made this quinoa salad with blood oranges, grapefruit and blueberries and it was so. good. 🤯🥰 That plus my salmon turmeric oat cakes on top made a simple, delicious & nutrient packed meal perfect for lunch or dinner! 💯💯I’m having this again today because it was that good & you can grab this turmeric salmon oat cake recipe on the blog or swipe up in my stories..they’re made with canned salmon, high in protein & only 5 ingredients required! 👏🏻🐟 #easymealinspo #blueberries #citrus #salmonrecipe #onceuponapumpkin

Paging all crazy dog moms! 😝🐶 I did a thing and made @pumpkingcav a mini pumpkin birthday cake! 🎉 The best part is that all of the ingredients are dog and HUMAN friendly! 😉🐾 Working from home can be lonely sometimes and this pupper brightens all of my days! 🐶 Today he’s two! 🧡🧡🧡 Grab the full recipe on the blog if you’re looking for one for your pooch! 👌🏻 #onceuponapumpkinpuppy

10 years for the books! 🥳 Wow looking back at the past decade it has given me experiences, learnings, good times and bad times I never could have planned for or imagined! All things that I look back now and know they happened for a reason and have made me into the person I am today. ✨🧡 I became an RD, got my first job in NYC, was blessed with 3 more nieces and nephews, moved back home to Chicago, quit my job, became my own boss, ate my heart out exploring other countries, got Pumpkin! 😍🐶, made a million pumpkin recipes, felt the highest highs and lowest lows, cried, laughed, loved, felt lonely & depressed, felt like a badass and felt my self confidence waver all in the same year, and learned from ALL OF IT! These photos are definitely a highlight real .. make no mistake there were tears, anxiety and sad times not pictured.

I’m so thankful for YOUR SUPPORT this past year, your pumpkin love, every single comment, DM and like that you took time out of your day to send me and I’m wishing you every single thing you could want in 2020! 🎉🎉🎉 Remember that all of it is on the other side of fear and this is YOUR YEAR! 😘 Getting back to the food posts with fresh recipes very soon! 😜 #happynewyear #soaring20s #newyearnewdecade #thisisyouryear

Happy New Year's Eve! 🎉🍾 Spoiler alert: this list of resolutions is not focused on weight loss, but can lead to it! While I'm anti-fad, anti-detox, I'm not anti wanting to make a change to help you feel your best and improve your health! 💯 What all the quick fixes have in common is that while they may or may not give you physical changes, NONE take care of you mentally or emotionally. 🙅🏻‍♀️ Especially when they don't work! These resolutions are things that can improve your headspace, diet, mood and energy levels --> because it's all connected! 🤯👏🏻⠀
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Here's a preview of my list and you can read more on the blog now with more suggestions, etc!⠀
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✨Eat more plants & keep them at your house⠀
✨Incorporate a probiotic into your daily routine (peep my probiotic highlight for my recommendation!) ⠀
✨Be OK saying NO⠀
✨Make time to meditate⠀
✨Revitalize your workout routine, but make it fun⠀
✨Plan a sober month (mines January!) ⠀
✨Prioritize your sleep and sleep routine (i.e. no phone before bed, and 7-8 hours a night!)⠀
✨Simplify / declutter your daily routine (decision fatigue is so so real!) #NYE #nyeresolutions #startsmall #yearofYOU #onceuponapumpkin

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Why pumpkins? The answer is simple. Pumpkins make people happy! And my soul comes alive when the leaves start to change.

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