Pumpkin Power: The Health Value of a Fall Favorite
Autumn has returned, bringing with it cozy sweater weather, refreshing cool air, and the much-anticipated pumpkin spice season. You’ve likely noticed an array of pumpkin spice-flavored foods and beverages, including lattes, breakfast cereals, doughnuts, cookies, and more. However, while these treats embody the essence of pumpkin, they also often contain high levels of added sugar. A 16-ounce pumpkin spice latte, for example, can have a whopping 50 grams of sugar. Additionally, they often miss out on the health benefits that pumpkin provides —and yes, pumpkin is indeed rich in numerous health advantages!
Health Benefits of Pumpkin:
Sharpens sight: One cup of pumpkin provides 200% of your daily recommended intake of vitamin A, which supports vision by protecting the cornea and improves night vision.
Boosts immune system: Contains beta carotene, vitamin C, iron, and folate.
Lowers blood pressure: A pumpkin’s orange color is a sign that it’s packed with potassium, which helps lower blood pressure, strengthen the bones, and reduce your risk of stroke.
Improves digestive health: Pumpkin’s high fiber content promotes regular bowel movements, healthy weight management, and lowers cholesterol.
Source: www.utswmed.org
Baking with Pumpkin:
Did you know that you can substitute pumpkin purée for oil and eggs in your baking recipes?
Keep in mind substitutions may change the texture of your end result, so just try one substitution at a time until you find what works for you.
Oil replacement: Substitute pumpkin purée for oil. This substitution is one-to-one, so if the recipe calls for one cup of oil, just use one cup of pumpkin puree.
Egg replacement: For each egg required in your recipe, use one-fourth of a cup of pumpkin purée.
Source: www.farmersmarketfoods.com
Overnight Pumpkin Oats
Ingredients
¾ cup old fashioned/rolled oats
¼ cup canned pure pumpkin puree
¼ tsp pumpkin pie spice or cinnamon
1-2 tsp chia seeds (optional for thicker texture)
1 cup milk of choice
1.5 tsp maple syrup or agave
Directions
- Combine all ingredients in a bowl or jar.
- Mix with a spoon or shake if using a mason jar with lid.
- Cover and refrigerate for at least 4 hours or up to overnight.
- Enjoy cold the next morning or heat and eat.
- You can top with 2 Tbsp of toasted pecans (roast in oven or air fryer at 350 degrees for about 5 minutes, until darkened).
Nutritional Facts
Calories: 323; Protein: 14 g; Carbohydrate: 50 g; Dietary Fiber: 9 g; Total Sugars: 18 g; Total Fat: 8.7 g; Saturated Fat: 1.2 g (without pecans)
Source: www.utswmed.org