Pumpkin is more than just a decorative Halloween candleholder, it’s a nutritious powerhouse; so, don’t try to dodge the pumpkins at the local farmer’s market, pick one up and buy it. Pumpkins are a member of the gourd family that should not only be carved, but eaten. Pumpkin is one of the most nutritious foods available all year long because it is loaded with antioxidants called carotenoids, vitamins and minerals. Both the flesh and the seeds provide many health-boosting nutrients.
Pumpkin is low in fat and calories and rich in disease fighting nutrients such as alpha-carotene, beta-carotene, fiber, vitamins C and E, potassium, magnesium and pantothenic acid. The alpha-carotene and beta-carotene are potent antioxidants that the body converts to Vitamin A. The Vitamin A helps promote a healthy immune system by fighting free radicals, and promotes healthy vision by building pigment in the retina. Alpha-carotene is thought to slow the aging process, reduce the risk of cataracts, and prevent tumor growth. The beta-carotene in pumpkin may act an anti-inflammatory and reverse skin damage caused by the sun. It also gives fruits and vegetables their deep, rich color. The carotenoids may decrease the risk of heart disease and help boost the immune system. Pumpkin is also a good source of vitamin C, which helps reduce the risk of high blood pressure, helps regulate cholesterol levels and boosts the immune system. The vitamin E found in pumpkin not only promotes healthy skin, but it may also reduce the risk of Alzheimer’s disease and certain cancers. Pumpkin is also rich in potassium and magnesium. The potassium promotes strong bones, is necessary for energy production, aids the body in balancing fluid levels and helps to control blood pressure. The magnesium aids the body in hundreds of functions. It helps normalize heart function, contributes to bone strength, and helps promote a healthy immune function. Last but not least, the vitamin B5 or pantothenic acid found in pumpkin helps to balance hormone levels and manage stress, who could ask for more.
Not only is pumpkin loaded with antioxidants, vitamins and minerals. Pumpkin is a great source of fiber. One-half cup of pumpkin contains 5 grams of fiber. Recommendations for our daily fiber intake are about 30 g/day. Why is fiber important? Fiber helps reduce bad cholesterol levels, helps control blood sugar levels, helps promote healthy digestion, helps to protect against heart disease and plays a roll in creating the feeling of fullness during weight loss.
Don’t forget to save the seeds. Pumpkin seeds are also nutritious. They contain essential vitamins and minerals. Pumpkin seed provide 6 g of protein, 5 g of plant-based omega-6 and omega-3 fatty acids, vitamin E, iron, magnesium, potassium and zinc. To toast pumpkin seeds, rinse the seeds under cold water and remove the pulp and strings. Coat a baking sheet with non-stick cooking spray and spread the seeds on a medium baking sheet. Sprinkle lightly with sea salt. Bake at 325 degree F for about 30 minutes. Stir after 15 minutes of baking.
What are some ways that we can add pumpkin into our diet? Canned pumpkin puree can be added to pancake batter, puddings, smoothies, soups, breads, muffins and more. Pumpkin seeds can be eaten as a snack, used for trail mix, added to salads or sautéed with vegetables.
Not only is pumpkin good for us, but it is also a healthy option for our dogs and cats. Pumpkin, without any sugar or spices added to it, can be given to our pets to help boost their immune system, help assist with diarrhea or constipation and as a good source of Vitamin A, potassium and fiber. So, with Halloween around the corner, treat your pet to a little pumpkin.
Let’s get cooking. Listed below are just some of the many websites where you can find healthy pumpkin recipes:
http://www.eatingwell.com/recipes/frozen_pumpkin_mousse_pie.html
http://www.eatingwell.com/recipes/glazed_chocolate_pumpkin_bundt_cake.html
http://www.eatingwell.com/recipes/maple_pumpkin_custards_with_crystallized_ginger.html
http://www.eatingwell.com/recipes/marbled_pumpkin_cheesecake.html
http://www.cookinglight.com/food/in-season/in-season-pumpkin-00400000001273/
Pumpkin Muffins (serves 18)
Recipe From Cooking Light Magazine
2 3/4 cups all-purpose flour
1 cup granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup canned pumpkin
3/4 cup fat-free sour cream
1/3 cup fat-free milk
1/4 cup vegetable oil
1 teaspoon vanilla extract
1 large egg
1 large egg white
Cooking spray
1 tablespoon granulated sugar
1 1/2 teaspoons brown sugar
INSTRUCTIONS
Preheat oven to 375.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a medium bowl, stirring with a whisk. Make a well in center of mixture.
Combine pumpkin and next 6 ingredients (pumpkin through egg white); add to flour mixture, stirring just until moist. Spoon the batter into 18 muffin cups coated with cooking spray.
Combine 1 tablespoon granulated sugar and brown sugar; sprinkle over muffins.
Bake at 375 for 25 minutes, or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack. Yield: 18 servings (serving size: 1 muffin).
Nutritional Information
CALORIES 164 (19% from fat): FAT 3.5g (sat fat 0.6g, mono fat 0.8g, poly fat 1.9g); PROTEIN 3.5g; CARBOHYDRATES 29.7g; FIBER 1g; CHOLESTEROL 12mg; IRON 1.2mg; SODIUM 269mg; CALCIUM 78mg.
