Pumpkins are my favorite part of the fall season. Why? Because, there are so many great things you can do with them! They can be used for crafts, decoration, carving, Halloween fun, and most importantly…eating!
As a dietitian, I especially love pumpkins because they are packed full of nutrition. Here are some of the many nutritious benefits they contain:
- Antioxidants. These are substances that prevent cell damage. As a result, antioxidants can protect you from things like cancer or delay the obvious signs of aging. Pumpkins are especially rich in Vitamin A and C, which are strong antioxidants.
- Fiber. Fiber not only keeps our bowel moving properly, but can help lower cholesterol and keep us full longer…which is a great way to keeps the pounds off, especially during the holiday season!
- Phytochemicals. These are chemical compounds found in plants. The main phytochemical in pumpkins is carotenoid, which helps enhance immune function and promote proper cell communication. Some preliminary research has shown carotenoid may also favorably affect insulin and glucose levels.
- Tryptophan. Pumpkin seeds are rich in tryptophan, which increases the production of serotonin, a neurotransmitter in the brain that makes us feel happy.
- Potassium is an electrolyte that is often lost when we sweat. Potassium is needed for the proper functioning of muscles. One cup of cooked pumpkin contains more potassium than a banana, which makes pumpkins a great post-workout recovery food.
There are thousands of recipes out there that include pumpkin. The problem is not all of them are very healthy. Don’t get me wrong, I have a recipe for Ginger-spice pumpkin cupcakes (with cream cheese frosting)that is to die for, but as this is a health blog, it’s probably best if we stick to healthier pumpkin-themed foods. The great news is that many of the spices that pair well with pumpkin (i.e. cinnamon, ginger, cloves) have their own awesome health benefits.
To help you enjoy both the great taste and the health benefits that come with pumpkins, check out a few of the recipes below, which I’ve personally developed for clients of Salt Lake NutriCoaching!
Pumpkin Smoothie
1 C. Ice
1 ½. C Vanilla Frozen Yogurt
2 T Maple Almond Butter
¾ C Canned Pumpkin
¼ tsp Pumpkin Pie Spice
¾ C Unsweetened Cashew Milk
(can use Almond or skim milk if you prefer)
1 T Real Maple Syrup
2 T ground organic flaxseed/sunflower/pumpkin seed mix (optional)
Directions: Combine all ingredients in the blender. Blend until smooth. You can adjust the amount of milk to get to desired thickness.
Since this is a smoothie, it isn’t really necessary to measure ingredients unless you are specifically watching your nutritional intake. You can make whatever substitutions you would like, but the nutritional facts listed here are based on the ingredients that I used. I have included pictures of the items in case you are curious. The store was out of non-fat frozen yogurt, but I have used that before and it would decrease the fat content a bit. I was able to get all the items at the regular grocery store, and didn’t even have to make a trip to the health food store. My kids loved it, and they are picky eaters!
Pumpkin Oatmeal
1 C. Oats
1 2/3 C. Water
Dash Salt (optional)
¼ C. Canned Pumpkin
¼ tsp. Pumpkin Pie Spice
1 oz. Pecans
3-4 T Brown Sugar (or other sugar substitute)
(Click to enlarge)
Roasted Pumpkin
4 C Fresh Pumpkin
1 T Olive Oil
1 ½ tsp Cinnamon
¼ tsp Ginger
¼ tsp Allspice
1/8 tsp Cumin
2 tsp Lemon juice
Dash Salt
2 T Ginger Syrup
Directions: Preheat oven to 375 degrees. Spray jelly-roll pan with non-stick cooking spray or prepare with parchment paper. Cube the pumpkin. Toss with olive oil and lemon juice. Mix salt and other spices together and toss with the pumpkin. Pour onto pan and separate pieces. Drizzle with maple syrup. Cook for 30 minutes or until tender.
(Click to enlarge)