Tagged with 'pumpkin'

No need to feel guilt about eating these nutritious and delicious pumpkin bites.

Adding pumpkin to one of America's favorite desserts allows it the honor to have its own special day.

This Fall superfood (hint: pumpkin) makes everything taste better, and it's super nutritious too. It's extremely high in beta-carotene, a type of carotenoid, and a potent antioxidant. Carotenoids give pumpkin its bright orange color, and they're considered provitamins because they can be converted to active vitamin A in the body. 

Vitamin A and beta-carotene are the source of all the retinal in the pigments of the eye. If the body’s vitamin A stores are marginal, this can lead to the early vitamin A-deficiency symptoms of night blindness.

Get your pumpkin power on in this versatile, tasty grain-free pumpkin muffin.

Makes 16 muffins

I N G R E D I E N T S

Olive oil cooking spray

1¾ cup almond flour

½ cup coconut flour

1 tablespoon ground cinnamon

2 teaspoons ground ginger

2 teaspoons baking powder

1 teaspoon salt

½ teaspoons baking soda

Pinch of ground cloves

4 large eggs

1 15-oz. can pumpkin

5 tablespoons coconut oil, melted and cooled

¼ cup unsulfured molasses

¼ cup pure maple syrup or low-glycemic CocoNectar

2 teaspoons vanilla extract

½ cup chopped toasted walnuts, dried cranberries, or cacao nibs (optional)

D I R E C T I O N S

1. Preheat oven to 350^oF. Line muffin tins with paper baking cups. Lightly mist with cooking spray.

2. Stir together almond flour, coconut flour, cinnamon, ginger, baking powder, salt, baking soda, and ground cloves in a large bowl until combined. Whisk eggs in a separate bowl. Add pumpkin, coconut oil, molasses, syrup, and vanilla to eggs and whisk until combined. Add flour mixture to egg mixture and stir until incorporated. Fold in walnuts, cranberries or cacao nibs, if desired.

3. Divide batter among muffin cups, filling them two-thirds full. Bake until cooked through, 28 to 35 minutes. Let cool in pans for about 5 minutes. Remove from pans and place on a wire rack to cool completely. Wrap leftover muffins in plastic and refrigerate for up to 5 days.

Per serving (1 muffin): 190 calories, 13g fat (5g sat), 47mg chol., 4g fiber, 5g protein, 15g carb, 275mg sodium, 2mg iron, 103mg calcium

Recipe courtesy of health.com

Want the flavor and aroma of the holidays? Mix these pie spices with a touch of coconut sugar and salt for a sweet & savory snack to eat by the handful. It’s also tastes great added to granola, plus adds an extra dose of heart-healthy fats.

I N G R E D I E N T S 

Makes 2 2/3 cups

¼ cup coconut palm sugar

1 teaspoon salt

1 teaspoon cinnamon

½ teaspoon ginger

¼ teaspoon nutmeg

1/8 teaspoon allspice

1/8 teaspoon cloves

1 large egg white

About 2 teaspoons coconut oil

1 cup raw, hulled pumpkin seeds (pepitas)

1 cup raw, hulled sunflower seeds

D I R E C T I O N S

1. Preheat oven to 300°. Lightly oil a rimmed baking sheet.

2. In a bowl, mix sugar, salt, and spices. Whisk in egg white and 2 tsp coconut oil. Stir in pumpkin and sunflower seeds.

3. Spread seeds in a thin single layer on baking sheet. Bake, stirring occasionally, until they begin to smell toasty and taste cooked, 15 to 20 minutes. Let cool on sheet until crisp, stirring occasionally so they don't stick.

Keep for up to 1 week in an airtight container at room temperature.

Recipe courtesy of Sunset Magazine

Hummus contains a variety of vitamins and minerals, and even more so with the pumpkin added! The healthy fats from the olive oil are great for your health and minimally impact your blood sugar, which is extremely important for your health. 

If you prefer your hummus on the mild side, leave out the harissa. 

I N G R E D I E N T S

3 cloves garlic, minced (about 1 Tbsp.)

1/4 cup extra-virgin olive oil

1 15-oz. can chickpeas, drained and rinsed

1 cup canned pumpkin

1/4 cup fresh lemon juice (from 1 large lemon)

2 tablespoons tahini

1 teaspoon ground cumin

1 teaspoon harissa

1/4 teaspoon raw honey

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 tablespoon toasted pepitas

Pinch of paprika (optional)

D I R E C T I O N S

1. Place garlic and 1 tablespoon oil in a skillet over low heat. Cook until garlic begins to sizzle, about 30 seconds; transfer to a food processor.

2. Add chickpeas, pumpkin, lemon juice, tahini, cumin, harissa, honey, and 2 tablespoons oil to food processor. Process until smooth, about 10 seconds, stopping to scrape down sides and bottom of bowl as needed. Sprinkle with salt and pepper. (Add additional harissa for more heat, if desired.)

3. Transfer to a bowl; cover and refrigerate for 1 hour to allow flavors to develop. To serve, drizzle with remaining 1 tablespoon oil; sprinkle with pepitas and paprika, if desired.

Recipe courtesy of Health Magazine

You can't go wrong with this Pumpkin Gingerbread recipe, and when you include the spiced buttercream frosting, it's simply amazing! Another cool reason to try this dessert are the impressive ingredients it contains. 

Here are 5 of the stand-out ingredients:

#1: Pumpkin

Let's start with the pumpkin. It's packed with the antioxidant, beta-carotene, which is critical for eye health. If you've ever seen white spots after a light shined directly into your eyes or a camera flash went off, you're more than likely low in beta-carotene.  

#2: Coconut

There are different types fats and 65% of the fat found in coconut is medium-chain fatty acids, which is metabolized differently than other fats and what makes coconut so special and beneficial. Medium chain fatty acids are absorbed and shuttled directly to the liver, where they are oxidized (burned) for energy. Medium-chain fatty acids help lower the risk of both atherosclerosis and heart disease. 

An addition benefit of coconut is due to a type of medium-chain fatty acids found in a coconut--Lauric acid, which appears to have antiviral and antifungal properties, and support immune function. 

#3: Cinnamon

Cinnamon is a good fiber source and is studied for its numerous health benefits, including helping stabilize blood glucose levels. Cinnamon may also have antibacterial and antifungal properties. It’s active against Candida albicans, the fungus that causes yeast infections and thrush, and Helicobacter pylori, the bacteria responsible for stomach ulcers.

#4: Chia

Chia seeds contain fiber, protein, calcium, magnesium, copper, iron, and zinc, among many other nutrients. I especially love how they help with hydration due to their ability to absorb up to 9-10 times their weight in water!  

#5: Walnuts

Walnuts contain a lot of healthy fat. They're high in monounsaturated fat and contain a plant-based form of omega-3 fats, which can help reduce bad cholesterol levels and lower your risk of heart disease and stroke. 

Pumpkin Gingerbread with Spiced Buttercream

Ingredients:

1 cup canned pumpkin

3 Tbsp pure maple syrup

¾ cup sugar

1/3 cup coconut oil (or canola), softened

¼ cup blackstrap molasses

Chia egg (1 Tbsp chia + 3 Tbsp water)

1 2/3 cups unbleached all-purpose flour

1¼ tsp baking soda

2 tsp pumpkin pie spice (OR 1 tsp cinnamon, ½ tsp nutmeg,  ½ tsp ginger)

1 tsp sea salt

1 tsp baking powder

1/8 tsp ground cloves

½ cup toasted chopped walnuts

Directions: Preheat oven to 350 F. Line a regular sized loaf pan with parchment paper and lightly oil on top.

Toast the walnuts on a baking sheet for about 10-12 minutes until golden. Remove from oven and set aside.

Combine the following ingredients (pumpkin, maple syrup, sugar, coconut oil, molasses, chia egg) in a medium-sized mixing bowl and blend well.

In a large bowl, combine the dry ingredients. Add the wet mixture to the dry, and stir well. Stir in the toasted nuts.

Pour the batter into the pan, smooth out with wet spoon, and bake for 50-60 minutes or until an inserted toothpick comes out clean. Allow to cool before removing from pan.

While it is baking, make your spiced buttercream frosting (see below). Serves eight 1-inch slices. 

Spiced Buttercream Frosting

Buttery, sweet, fluffy, spicy…and vegan to boot! The perfect Fall-spiced frosting.

Ingredients:

½ cup Earth Balance Butter Stick, softened

1¾ cup icing sugar (aka: confectioner’s sugar)

1 tsp pure vanilla extract

1 Tbsp pumpkin pie spice (yes, a full tablespoon!)

1 Tbsp almond milk (as needed to thin out to desired consistency)

Directions: Whip the butter with a mixer until smooth. Now add half of the icing sugar and blend well, stopping to scrape the side of bowl as needed. Now add in the vanilla, pumpkin pie spice, and almond milk (if needed). Mix well. Add in the remaining icing sugar and blend for several minutes, stopping to scrape the sides of the bowl. Once the Gingerbread has fully cooled, spread on the icing using a wet spatula.

Recipe and Image courtesy of Angela at oh she glows 

Pumpkins are showing up everywhere this time of year, but let’s talk about those little superseeds inside the pumpkin. Did you know, a pumpkin can hold up to 500 nutrient dense seeds?!  Pumpkin seeds (aka: pepitas) are a plant-based source of protein and heart-healthy fats, including beneficial omega-3 and omega-6 essential fatty acids.

Protein and Fat-Rich

If you're looking for more plant-based protein sources to include in your diet, pumpkin seeds are a great source. The types of fat in pumpkin seeds are heart-healthy fats, including beneficial omega-3 and omega-6 essential fatty acids.

Antioxidant-Rich

Pumpkin seeds contain a number of different antioxidants, such as various forms of vitamin E, zinc, and manganese. These powerful antioxidant are good for the skin and can reduce inflammation. Zinc has also been shown to have immune-boosting properties.

Cholesterol-Lowering Abilities 

Pumpkin seeds are rich in cholesterol-lowering phytosterols, particularly by increasing the good HDL cholesterol.  For postmenopausal women, the phytosterols are also beneficial for reducing hot flashes and joint pain.

Packed with Essential Minerals

If you’re looking for a seed high in the essential minerals pumpkin seeds are an excellent choice! In fact, ¼ cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which is responsible for over 300 biochemical reactions in our body, including normal muscle and nerve function, blood pressure, and blood glucose control.  Pumpkin seeds are also high in phosphorus, iron, zinc, and copper.

Antimicrobial Properties

Pumpkin seeds have long been used for their anti-fungal and anti-viral properties. These effects are thought to be due to the impact of the pumpkin seed proteins and phytonutrients, like lignans.

Tips for Including Pumpkin Seeds in Your Diet

Enjoy pumpkin seeds raw or roasted with a sprinkle of sea salt.  Add them to granola, trail mix, cereals, oatmeal, homemade bars, vegetables or salads! Next time you use a nut/seed butter, try out pumpkin seed butter.  It’s delicious straight out of the jar, on toast, waffles, or ice cream. Yum!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

The World’s healthiest foods. Pumpkin seeds. 

Gossell-Williams M et al. Improvement in HDL cholesterol in postmenopausal women supplemented with pumpkin seed oil: pilot study.  Climacteric. 2011 Oct; 14(5):58-64.

Makni M et al. Hypolipidemic and hepatoprotective effects of flax and pumpkin seed mixture rich in omega-3 and omega-6 fatty acids in hypercholesterolemic rats.

Growing up, I loved getting the giant round carving pumpkins that showed up for a month or two prior to Halloween and carving some crude faces into it, and then they'd be forgotten until the next year. Sometimes,though, my grandmother would help me pull the seeds from the copious gooey pulp and roast them for a tasty treat.

Little did I know then that those chewy morsels, much like the flesh of the pumpkin, were miniature nutritional powerhouses, and today, unlike their vessels, pumpkin seeds are available year round.

America's Catching On

In America, we're just now catching up with other cultures in enjoying the taste and nutrition of the pumpkin seed. In Mexico, pepitas are eaten as a snack, or used in mole sauces and garnishes. In Russia and the Ukraine, roasted pumpkin seeds are as common as sunflower seeds.

Super Nutritious

Pumpkin seeds are rich in B-complex vitamins, vitamin E, and minerals copper, manganese, magnesium, zinc, and iron. Unshelled pumpkin seeds are one of the highest vegetable sources of zinc; a quarter cup of unshelled seeds provides 10mg of this key mineral and antioxidant which plays key roles in the health and function of the skin, digestive tract, prostate, bones, and immune system.

Pumpkin seeds also also high in fiber and are a rich source of plant-based essential fatty acids, including omega-9 oleic acid and alpha-linoleic acid (ALA), and the amino acids tryptophan and glutamate.

Like other seeds and nuts, the oil of the pumpkin seed carries many of the same health benefits and as well as the same great taste. Pumpkin seed oil has a rich, nutty taste is rich in many polyunsaturated fatty acids. It doesn't hold up to heat well, however, and is best used in dressings and deserts. Pumpkin seed butter, too, can be used in the same manner as peanut butter or almond butter.

Pumpkin seeds are available either raw, toasted, or sprouted, that is, replicating the germination process, which activates and multiplies nutrients, neutralizes enzyme inhibitors, and promotes the growth of vital digestive enzymes. If you're going the raw food route, sprouted is the way to go.

If they're so tasty and nutritious, so why hasn't the pumpkin seed caught on? Part of the reason might be because shelling the pumpkin seed is a very water-intensive and laborious process. To get to the dark green kernel, the hard white exterior shell must be removed – although it should be pointed out that the pumpkin seed exterior is quite edible, if somewhat fibrous.

However, Austrian or Styrian pumpkin seeds (Cucurbita pepo var. styriaca) don't have this problem. About 100 years ago, this cultivar's lost their pithy, fibrous hull, retaining only a thin membrane. As a result, these seeds don't require the labor-intensive shelling that other kinds of pumpkin seeds require. The green seeds you see in stores are most likely this variety.

Shelled pumpkin seeds are great raw, or toasted with a little sea salt. Sprinkle them on breads and salads, add them to trail mix, mix them with yogurt, or just eat 'em raw. They're good, and good for you.

Sources

Mercola.com, “9 Health Benefits of Pumpkin Seeds” found here.

WholeFoods.com, “Pumpkin Seeds” found here.

The Austrian pumpkin - also known as the naked-seed pumpkin, hull-less pumpkin or Styrian pumpkin (after the countryside of eastern Austria where its grown) produces mighty green seeds that pack a nutritional punch. They don't have a hull (shell) like traditional pumpkins seeds, allowing them to grow much larger in size. The Austrian pumpkin is prized for these green jewels - in fact, they are grown exclusively for their seeds! Cultivated for the last 300 years, the seeds are harvested for their pleasant taste, snappy texture and health benefits, and the pulp of the pumpkin is used as fertilizer.

Austrian pumpkin seeds contain Vitamin A, B1, B2, B6, C, D, E, and K, and are a great source of essential minerals like magnesium, zinc, calcium, and iron. Pumpkin seeds are high in plant-based protein - just one ounce contains seven grams. Impressively, they also offer a healthy dose of unsaturated fats, as well as omega-3 and omega-6 fatty acids.

Enjoy this festive recipe, perfect for spicing up your Austrian pumpkin seeds. The other ingredients are great for you, too. Cumin contains high amounts of iron, ginger has been used for centuries to support digestive health, cayenne pepper contains a host of vitamins, minerals and phyto-nutrients (along with a health-benefiting alkaloid called capsaicin) and cinnamon has a long history of use in Ayurvedic medicine.

Sweet and Spicy Pumpkin Seeds

1 cup Austrian pumpkin seeds
5 Tbsp sugar
1/4 tsp coarse salt
1/4 tsp cumin
1/4 tsp ground cinnamon
1/4 tsp ground ginger
1 pinch cayenne pepper, or to taste
1 1/2 Tbsp peanut oil

Directions

In a medium bowl, combine 3 tablespoons sugar, along with the salt, cumin, cinnamon, ginger, and cayenne.

Heat peanut oil in a large nonstick skillet over high heat. Add pumpkin seeds and 2 tablespoons sugar. Cook until sugar melts and the pumpkin seeds begin to caramelize, about 45 to 60 seconds.

Transfer to bowl with spices and stir well to coat. Let cool.

These may be stored in an airtight container for up to 1 week.

I’m jumping on the pumpkin everything bandwagon this Fall season, and here's another delicious way to incorporate it into your life.

The nutrition in this recipe is great for supporting your immune system and reducing inflammation. It also contains a lot of heart healthy fat.

Pumpkin spice granola is full of immune-boosting antioxidants! Pumpkin is known for being packed with beta-carotene, which is converted to Vitamin A in your body. Vitamin A not only maintains a healthy immune system overall, it also keeps mucous membranes in top form. The Vitamin E in the sunflower seeds is also a powerful antioxidant and plays an important role in the prevention of cardiovascular disease. 

The ginger and cinnamon in the pumpkin pie spice pack a nutrition punch. Cinnamon is studied for its numerous health benefits, including helping blood glucose levels. Ginger is high in antioxidants and known to reduce inflammation. 

Ingredients

½ cup sunflower seeds  

½ cup pumpkin seeds   

2 Tablespoons chia seeds   

1 cup of unsweetened coconut flakes

1/3 cup coconut oil  

½ cup pumpkin puree

¼ cup maple syrup

1 teaspoon vanilla extract (to stay Paleo, use non-imitation vanilla or vanilla bean powder)

1½ teaspoon pumpkin pie spice (or ½ teaspoon each ground ginger, nutmeg, cloves)

½ teaspoon cinnamon

Pinch of sea salt  

½ cup dried apples or dried mangos (chopped into pieces), dried cranberries, or goji berries

Instructions

1. Preheat oven to 300 degrees.

2. Combine the seeds and coconut flakes in a large bowl.

3. Melt the coconut oil over low heat in a small saucepan. When coconut oil is melted, remove from the heat and add the pumpkin puree, maple syrup, vanilla, spices, and sea salt and whisk together until smooth.

4. Pour the spiced pumpkin mixture over the dry ingredients in the bowl and mix until well coated.

5. Line a large baking sheet with parchment paper and set aside. Spread the granola evenly on the baking sheet and bake for 40-50 minutes.

6. Stir every 15 minutes or so to be sure the granola is cooking evenly and not burning. Remove from the oven and let the granola cool completely.

7. Once cool add the dried fruit and transfer to an airtight container until ready to serve. 

Enjoy this delicious, Paleo-friendly recipe!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Recipe courtesy of Natural Grocers Healthy and Delicious Recipes.

If where you live is anything like Bend, Oregon right now, it’s oozing with the feeling of Fall. Pleasant days, chilly nights, and best of all, the colors! The leaves on the Aspens, Maples, and Oaks are red, orange, golden, and hazelnut--intermingled between all the wonderful evergreens, it’s a bright and beautiful sight!   

This weather also lends itself any excuse to eat everything pumpkin---granola, bread, ice cream, soup, and any other pumpkin laced food! Pumpkin’s such a guiltless pleasure--low in calories and fat, high in vitamins and phytochemicals--making it even more enjoyable. 

The nutrition in this recipe is great for supporting your immune system and reducing inflammation. 

Pumpkin and butternut squash are famous for being packed with beta-carotene, a powerful antioxidant which provides your body a huge immunity boost! Beta-carotene is converted to Vitamin A in your body, and Vitamin A not only maintains healthy immunity overall, it also keeps mucous membranes in top form.   

Another perk, the ginger in the recipe is a powerful spice, high in antioxidants and known to reduce inflammation. 

Enjoy!

Ginger Pumpkin Butternut Squash Soup

vegan, makes about 6 cups

1 cup canned organic pumpkin (or use fresh roasted if you have on hand)
4 cups butternut squash cubes
1 Tbsp ginger powder
1/3 cup grade B maple syrup
2 Tbsp vegan buttery spread (add more for a richer, more buttery soup)
1/2 tsp pink sea salt
1/4 tsp cinnamon
4 leaves fresh sage, torn
1/2 cup+ plain soy milk (or other non-dairy milk)

To Make:

1.  Add 4 cups of water to a large pot. Bring to boil. Add in butternut squash cubes and a pinch of salt. Boil until squash is tender - but not falling apart.
2.  Drain the squash and add to a Vitamix or high speed blender. Add in the pumpkin, spices, and all the remaining ingredients. For the soy, start with 1/2 cup and keep adding until your soup reaches your desired thickness.
3.  Blend. Serve immediately - warm. Or you can simmer on the stove until ready to serve. Garnish with fresh sage leaves.]

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Recipe courtesy of lunchboxbunch.com