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Fresh Fall Fare

This Fall, try adding healthy pumpkin into your everyday recipes for some easy and healthy treats.

Pumpkins are great for carving and making into a pie, but they are also a nutrient-dense food, meaning they are low in calories and full of essential vitamins and minerals. Pumpkins are rich in antioxidants and especially high in Vitamin A, which means they help keep your immune system strong, are good for your eyesight and help support healthy skin.

Pumpkin is also full of fiber, which can help curb your appetite, make you feel fuller longer, remove cholesterol from your body, keep blood sugars from spiking and help regulate bowel habits. Other pumpkin nutrients include vitamin C, iron, folate and potassium, which helps to control blood pressure. 

With so much goodness packed into a low calorie and delicious food, it’s no wonder why pumpkin is one of our favorite healthy Fall treats!

Here are some of our suggestions for adding pumpkin into your daily intake.

Pumpkin Puree

You can buy pumpkin puree at your local grocery store or you can make your own. If you make your own, try to use small baking pumpkins. These are generally sweeter and taste better. Cut the pumpkin in half and scoop out the seeds and “goop.” For a savory puree season the pumpkin with salt. If you like a little sweeter puree you can use cinnamon. Place the pumpkin cut side down on a baking sheet. Put the pumpkins in the oven and roast the pumpkin until the inside is soft and tender. Scoop out the pumpkin meat and put it in a food processor and blend it together. 

Some of our favorite treats to add pumpkin puree to are:

  • Oatmeal – Nothing says fall like pumpkin spice. Try adding some puree with cinnamon, nutmeg, ginger and cloves!
  • Pancakes – Pumpkin pancakes can be sweet or savory. Top with butter, maple syrup, cinnamon sugar or parsley and a fried egg.
  • Pasta Sauce – Pasta + Pumpkin + Ricotta Cheese = A Fall lover’s paradise. Mix your puree with ricotta or mascarpone cheese for a decadent pasta sauce.

Of course we have to mention that when cooking with pumpkins this means PUMPKIN SEEDS! 

Mom’s Pumpkin Seeds Recipe:

Separate the pumpkin seeds from the rest of the “goop” and put them in a bowl.

Toss the seeds with melted butter and salt, you can substitute the butter for Avocado Oil.

Spread the seeds on a baking sheet and bake for about 45 minutes until golden brown, stirring occasionally. Enjoy!

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Written by Kendall Beebe

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