There’s More to Pumpkin Than Pie, 12 Pumpkin Recipes
October 20, 2015There is so much more to pumpkin than just pie! If you've been locked into the "pumpkin pie" routine, it is time to step out of your comfort zone and learn about all of the amazing health benefits of pumpkin.
The Nutritional Benefits of Pumpkin
Pumpkin is a member of the food family, Cucurbitaceae, which includes melons, squash, cucumbers, and gourds. It is jam-packed with lots of health benefits. Pumpkins are loaded with fiber, which can slow down digestion just enough to help you feel full for a longer period of time.
The beautiful orange color of pumpkin is from the beta-carotene in pumpkin. Your body converts the beta-carotene into Vitamin A. Vitamin A is important for eye health. In only one cup of pumpkin, you'll get over 200% of the recommended daily consumption of Vitamin A. Beta-carotene is wonderful for your skin and might help to prevent cancer. In addition to the beta-carotene and Vitamin A, pumpkin contains lutein and zeaxanthin. Lutein and zeaxanthin are antioxidants that potentially prevent cataracts and may slow macular degeneration as well. A nutrient bonanza!
Pumpkin also plays a part in improving your immune system. Vitamin A in pumpkin helps to combat infections, viruses, and infectious diseases. Pumpkin also has 20% of the recommended daily allowance for Vitamin C too.
As an added nutrition benefit, pumpkin seeds are both delicious and healthy. Only one ounce (approximately 140 seeds) is packed with protein, magnesium, potassium, and zinc. It has also been found in studies that suggest pumpkin seeds provide a number of health benefits of lowering the risk of bladder stones, help to prevent depression and blocking the enlargement of the prostate gland. Pumpkin seeds also provide high levels of phytosterols which have been shown to reduce cholesterol and possibly help to prevent some types of cancer. Lastly, pumpkin seeds contain more iron than any other vegetables (8.6 mg per portion).
Pumpkin Recipes
From the recipes below, pumpkin certainly isn't limited to October and the Holidays. With all the antioxidants and vitamins packed in this brilliant orange fruit, it can be eaten at any time of the year. Pumpkin is such a versatile food that it doesn't have to be confined to a dessert recipe. Enjoy your love of pumpkin with a savory recipe, smooth drink, sweet recipe and roast the gem of pumpkins - the seeds.
SAVORY PUMPKIN RECIPES
Low Carb Pumpkin Cauliflower Mash - Switch it up from the normal mashed potatoes and try this low carb mash. Combining the pumpkin with cauliflower plus the spices makes a flavorful and nutritious alternative to the same old mashed potatoes (plus all the simple carbs from the potatoes)!
Pumpkin Chowder - You can get your upper body workout from chopping the nutrient-packed ingredients in this chowder. With the pumpkin, chicken, veggies, and seeds, your bowl will be brimming with so much deliciousness that this is likely to become one of your favorite comfort foods!
Nik's Pumpkin Chili - This recipe is a healthy re-make of a favorite cold-weather comfort food. You'll absolutely love the addition of pumpkin and cinnamon in this dish. This easy one-pot meal can feed a family of four and is ready to eat in just 30 minutes!
PUMPKIN DRINK RECIPES
Pumpkin Protein Smoothie - You can make this glass of smoothie the way you like it. Add more frozen Greek yogurt and/or more pumpkin to make it thicker. From the Greek yogurt and pumpkin combo, you have a refreshing and satisfying drink that will fill you up and keep you going!
Healthy Pumpkin Spice Latte - Think of the popular seasonal pumpkin latte with its 37 grams of sugar and costly price! You can make it much less expensive and healthier by making it at home. With less sugar and real pumpkin (vs syrup), you can have a Healthy Pumpkin Spice Latte. Save your money, the calories, and sugar grams, and enjoy this delicious cup of latte.
Pumpkin Protein Shake - This pumpkiny protein shake is a great way to start your day (or anytime!) that will satisfy your craving for pumpkin in a healthy way. Use the sweetener of your choice plus the spices for a yummy concoction you can drink all year long!
SWEET PUMPKIN RECIPES
Shelly's Pumpkin Protein Mini Muffins - Mini-muffins are great for portion control and days when you just need to grab-n-go. Stop by, The World According to Eggface, where RNY post-op Shelly shares her WLS friendly version of a Starbuck's Cream Cheese Pumpkin muffin. No sugar added, low carb, and with a punch of protein!
Low Carb/40 Calorie Pumpkin Protein Cookies - You can eat these babies for breakfast or anytime; you can eat them cold or warm, and are just dense enough that you can take them on the go. With the very low carbs and high protein of each of these, you can enjoy without feeling guilty. If you're a fan of pumpkin, you'll like these!
Pumpkin Protein Gingerbread Pancakes - Wouldn't it be great if you could start the day with a breakfast low in sugar, high in protein, gluten-free and grain-free? Do you think that's too good to be true? With these fluffy Pumpkin Protein Gingerbread Pancakes, you have all that and pure delicious on a plate. These cakes can get anyone out of bed ready to take on the world!
PUMPKIN SEEDS RECIPES
Roasted Pumpkin Seeds, 6 Ways - Can't decide what flavors to use for the pumpkin seeds you've roasted? With this recipe, you don't have to! This recipe shows you how to roast pumpkin seeds and then flavor them. Make a variety of flavors and pick your favorites - Ranch, Pizza, Cinnamon Sugar, Sweet & Spicy, Salt & Pepper, and Dill Pickle!
Roasted Cinnamon Pumpkin Seeds - You could eat these delicious delights as a garnish or enjoy them just as are out of the oven. Pumpkin seeds are super healthy but roasted in this recipe makes them even more delicious. The cinnamon flavor compliments the flavor of the pumpkin seeds nicely without being overwhelming!
Swanky Pumpkin Seeds - If you're a chocolate lover, you can combine your chocolate with pumpkin seeds too. If you like a little heat and sweet, you can make the Honey Sriracha Roasted Pumpkin Seeds. With these recipes, you can indulge your sweet, heat and savory flavors!
If have a favorite recipe, please post it on the Recipe message board and put the link from the message board as a Comment below.
| Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on ObesityHelp.com is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns. |
