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So, you like to carve lanterns out of them every year and drink ‘pumpkin’ spiced lattes to get in that autumnal mood – but have you ever considered how great pumpkin can be as a health food? That’s right folks: this is one root vegetable that’s not only right at the heart of your autumn lifestyle agenda, but that’s actually good for your heart. And your skin, and your immune system, and fighting cancer. We might as well go as far as to call it a superfood, right up there with the greats like blueberries and broccoli. Even more reason to get into the festive spirit this fall.
Seriously though, pumpkins are great. They’re orange, for a start. And orange may be my favourite colour, but it’s also a sign that pumpkins contain a huge amount of beta-carotene – a provitamin that is converted into vitamin A by the body. Beta-carotene is essential for eye health (it’s not just carrots that help you ‘see in the dark’), and has also been linked to preventing coronary heart disease. Plus, one serving of canned pumpkin can provide up to fifty percent of your daily recommend intake of vitamin K, ‘the clotting vitamin’, which helps your blood to remain healthy; it has also been suggested that vitamin K reduces the risk of certain types of cancer.
One cup of canned pumpkin has seven grams of fibre and three grams of protein … and contains only eighty calories and one gram of fat. And while it might contain all that good stuff, here’s another reason why we love it so: pumpkin can be used as a substitute in many recipes for eggs and oil – making it ideal for anyone on a vegan diet, or for anyone who’s just trying to cut calories and fat. Amazing? Pretty much.
So, as a little intro to my new favourite superfood, here are a few pumpkin-centred treats for you have a go at this fall.
- 1 prepared pie crust
- 1-15 ounce can of pumpkin puree (about 2 cups)
- 1 cup unsweetened vanilla almond milk
- 1/3 cup maple syrup
- 1 teaspoon vanilla extract
- 2-1/2 teaspoons ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground cloves
- 1/4 teaspoon ground ginger
- 1/2 teaspoon sea salt
- 1 egg
- 3 egg whites
- Preheat oven to 350°.
- Roll out prepared pie crust into a 9″ pie plate, fluting the edges. Set aside.
- In a mixing bowl, whisk together all remaining pie ingredients (through egg whites) until very smooth. Pour into prepared crust.
- Bake in preheated oven for 35-40 minutes or until pie is solidified.
- Take the pie out, let it cool completely, and cut into eight slices. Eight slices = eight very happy tummies.
- Cooking spray
- 1 egg, beaten
- 1 tablespoon packed brown sugar
- 1/2 teaspoon baking powder
- 1 heaping tablespoon flour
- 2 tablespoons pumpkin puree
- 1/2 teaspoon vanilla extra
- 1/4 teaspoon pumpkin pie spice (or 1/8 teaspoon cinnamon plus a pinch of nutmeg and ground cloves)
- Maple syrup for drizzling, optional
- Spray a ramekin, mug or microwave-safe bowl with cooking spray. Set aside.
- In a small bowl, whisk together egg, sugar, baking powder, flour, pumpkin, vanilla and spices.
- Pour batter into prepared ramekin. Microwave at 70% power for 50 seconds or until cake is cooked through. Drizzle with maple syrup. Enjoy warm!
- 1/4 cup plain pumpkin puree (fresh or canned)
- 1/2 large frozen banana
- 1 to 1 1/2 cups almond milk (great for flavor and thickness!)
- 1 tablespoon chia seeds
- 1/4 teaspoon cinnamon
- 1/4 teaspoon pumpkin pie spice
- Blend all ingredients in a blender, adding the almond milk as you go until reaching the desired consistency.
- Pour into glass and top with desired toppings!
