Tag Archives: pumpkin

5 Health Benefits Of Eating Pumpkin

by Mirahealth, seasonal, vegetableshealth benefits, pumpkin

Who doesn’t love pumpkin? Its hearty flavor is wonderful when combined with warming spices such as cinnamon, nutmeg, cloves, and ginger, making it a wonderful food for Fall recipes.

Fun fact, pumpkins grow on every continent except for Antarctica. Another interesting fact about pumpkins is that they are not just large orange orbs. Pumpkins come in many different colors, sizes, and shapes. Depending on where you live and what’s available, you can find red, yellow, white, or multicolored pumpkins. Some are long and some are short. Some are smooth, some are covered in wart-like bumps. There are mini pumpkins of all sizes and large pumpkins in between. Some pumpkins are best for carving while others are good for eating or making pies. And some are best used for unique Fall decorations.

Health Benefits of Pumpkin

Although you probably know about using pumpkin in delicious recipes you may not know how healthy it is. Pumpkin can rightfully be considered a superfood. Not only is it low in carbohydrates and high in fiber, it also provides a good source of vitamin A, vitamin C, potassium, and phosphorus.

Although it’s technically a fruit, we tend to treat pumpkin like a vegetable. But whatever it is, it’s very versatile vegetable. Pumpkins are useful for cooking, baking, making soup, and even to replace either eggs or oil in baking

Fiber

Many people lack enough fiber in their diet. Due to it’s high levels pumpkin may help with bowel health, improving digestive wellness, regulating blood sugar, and reducing cholesterol.

Cardiovascular Health

Dietary fiber has been shown in studies to reduce cardiovascular disease risk in men and lower the mortality risk from stroke in women.

Eye Health

In addition to high beta-carotene content, pumpkin is also an excellent source of lutein and zeaxanthin. Both of these carotenoids have been shown to be supportive against cataracts and may help against age related macular degeneration.

Reduced Cancer Risk

Studies have shown a link between a diet deficient in beta-carotenes and cancer. Particularly cancers of the stomach, throat, and pancreas. Increasing beta-carotenes appears to reduce this risk.

Improved Skin Health

Because of its high beta-carotene levels pumpkin is a nutrient dense, high fiber food that happens to also be good for your skin. A diet high in beta-carotenes has been shown to help protect against UV-rays and may reduce photoaging from sun exposure. And when it comes to skin health, eating more vegetables, including beta-carotene-rich foods, may improve your appearance. A study found perceptible changes that were identified as being more attractive.

Pumpkin Recipe Tips

Now that you know about the wonderful health benefits that pumpkin has to offer it’s time to add more pumpkin to your diet. Here are some quick tips to add pumpkin to a wide variety of dishes:

Pumpkin Bites

Using ½ C. pumpkin puree, either homemade or from a can (not canned pumpkin pie mix, that’s a different thing altogether), add 2/3 C. almond butter, 2 ½ C. old-fashioned oats, ¼ C. ground flax seeds, and a little honey or maple syrup for sweetness. If desired also add pumpkin spice to taste. Roll into a ball and store in the fridge for a convenient snack.

Pumpkin Pancakes

Add a scoop of pumpkin puree and a dash of pumpkin spice to your favorite pancake batter. You may need a tiny bit more flour or nut meal to make up for the wetness of the pumpkin but the results will be delicious!

Pumpkin Overnight Oats

Instead of yogurt combine your old-fashioned oats with almond milk and pumpkin puree and let it sit overnight. If you’d like you can add a little maple syrup and top with chopped pecans for a fabulous Fall anytime treat.

Pumpkin Boost

When making a basic soup (onions, celery, and broth) add a healthy dollop of pumpkin puree and a little cashew milk to make a wonderful Fall soup. Garnish with pumpkin seeds for a little crunch and a nutritional boost

But those aren’t the only ways you can add pumpkin to your diet. Here are some of my favorite pumpkin recipes on the blog:

Sources

Jahan, Kausar et al. "Dietary Fiber As A Functional Food". Functional Food Products And Sustainable Health, 2020, pp. 155-167. Springer Singapore, doi:10.1007/978-981-15-4716-4_10.

Katagiri, Ryoko et al. "Dietary Fiber Intake And Total And Cause-Specific Mortality: The Japan Public Health Center-Based Prospective Study". The American Journal Of Clinical Nutrition, vol 111, no. 5, 2020, pp. 1027-1035. Oxford University Press (OUP), doi:10.1093/ajcn/nqaa002.

Miyazawa, Itsuko et al. "Relationship Between Carbohydrate And Dietary Fibre Intake And The Risk Of Cardiovascular Disease Mortality In Japanese: 24-Year Follow-Up Of NIPPON DATA80". European Journal Of Clinical Nutrition, vol 74, no. 1, 2019, pp. 67-76. Springer Science And Business Media LLC, doi:10.1038/s41430-019-0424-y.

ZX, Wang et al. "[Comparison Of Lutein, Zeaxanthin And Β-Carotene Level In Raw And Cooked Foods Consumed In Beijing]". Zhonghua Yu Fang Yi Xue Za Zhi [Chinese Journal Of Preventive Medicine], vol 45, no. 1, 2011, p. ., https://pubmed.ncbi.nlm.nih.gov/21418822/.

Eisenhauer, Bronwyn et al. "Lutein And Zeaxanthin—Food Sources, Bioavailability And Dietary Variety In Age‐Related Macular Degeneration Protection". Nutrients, vol 9, no. 2, 2017, p. 120. MDPI AG, doi:10.3390/nu9020120.

Jia, Yu-Ping et al. "The Pharmacological Effects Of Lutein And Zeaxanthin On Visual Disorders And Cognition Diseases". Molecules, vol 22, no. 4, 2017, p. 610. MDPI AG, doi:10.3390/molecules22040610.

Zhou, Yunping et al. "Association Of Carotenoids With Risk Of Gastric Cancer: A Meta-Analysis". Clinical Nutrition, vol 35, no. 1, 2016, pp. 109-116. Elsevier BV, doi:10.1016/j.clnu.2015.02.003.

Ge, Xiao-Xiao et al. "Carotenoid Intake And Esophageal Cancer Risk: A Meta-Analysis". Asian Pacific Journal Of Cancer Prevention, vol 14, no. 3, 2013, pp. 1911-1918. Asian Pacific Organization For Cancer Prevention, doi:10.7314/apjcp.2013.14.3.1911.

Huang, Xiaoyi et al. "Association Between Vitamin A, Retinol And Carotenoid Intake And Pancreatic Cancer Risk: Evidence From Epidemiologic Studies". Scientific Reports, vol 6, no. 1, 2016. Springer Science And Business Media LLC, doi:10.1038/srep38936.

Academic.Oup.Com, 2022, https://academic.oup.com/ajcn/article/96/5/1179S/4577133.

Stahl, Wilhelm, and Helmut Sies. "Β-Carotene And Other Carotenoids In Protection From Sunlight". The American Journal Of Clinical Nutrition, vol 96, no. 5, 2012, pp. 1179S-1184S. Oxford University Press (OUP), doi:10.3945/ajcn.112.034819.

Pandel, Ruža et al. "Skin Photoaging And The Role Of Antioxidants In Its Prevention". ISRN Dermatology, vol 2013, 2013, pp. 1-11. Hindawi Limited, doi:10.1155/2013/930164.

Whitehead, Ross D. et al. "You Are What You Eat: Within-Subject Increases In Fruit And Vegetable Consumption Confer Beneficial Skin-Color Changes". Plos ONE, vol 7, no. 3, 2012, p. e32988. Public Library Of Science (Plos), doi:10.1371/journal.pone.0032988.

The Health Benefits Of Pumpkin Seeds

by Mirarecipespumpkin, recipe, seeds

Each year around Halloween, Americans buy, and discard, massive numbers of pumpkins. It makes me really sad to see this because pumpkins aren’t just a pretty Fall decoration, they’re a delicious and nutritious food Instead of pitching the pumpkin I believe you should eat it.

Health benefits of pumpkin seeds

If you use pumpkin, from the whole pumpkin, not from a can, in your healthy recipes, don’t forget about the seeds! Pumpkin seeds are wonderful. Just like the flesh of the pumpkin, they have a great nutritional profile, and they’re super delicious.

High in fiber, healthy fat, and protein, 100g of pumpkin seeds also contain the Recommended Daily Allowance (RDA) of the following:

Folate – 15%
Pantothenic Acid – 15%
Potassium – 17%
Thiamin – 23%
Niacin – 31%
Zinc – 71% RDA
Iron – 110%
Magnesium – 148%
Copper – 149%
Phosphorus – 176%
Manganese – 198%
Vitamin E – 237%

It is possible to buy raw or sprouted pumpkin seeds at the grocery store. But if you’re already cutting up a pumpkin why not make your own. That way when you clean it out you can make use of the seeds rather than throwing them in the garbage.

Roasting Pumpkin Seeds

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Instructions

Preheat oven to 170°F
Separate pumpkin seeds from the stringy insides of the pumpkin
Rinse well to remove all fibers
Dry slightly and then toss with olive oil to lightly coat seeds
Season as desired with salt, pepper, curry powder, or other spices
Layer seeds onto a baking sheet
Roast for 15-17 minutes until seeds are slightly golden
Remove from oven, cool completely, store in anairtight container

Pumpkin seeds are wonderful as a snack, tossed into smoothies (be careful about the spices if you do this, sprinkled onto salads or soups, or used in baked goods. However, you use them, enjoy them for the fabulous flavor and great health benefits.

Maple Pumpkin Mousse

by MiraFall, seasonalpumpkin, recipe

One of my favorite things about autumn is the shift to those richer, deeper flavors that come from root crops and squashes. And although maple syrup is more of a late winter-early spring food it's a perfect accompaniment to these fall foods making this a season of delicious dishes.

This fabulously tasty maple pumpkin mousse is a perfect fall dessert as it combines flavors that truly signify this season of the year. Plus it's made with pumpkin, a wonderful squash that deserves to be used for more than making pie.

Health benefits of pumpkin

Pumpkin is an amazingly nutrient dense food and provides exceptionally high levels of vitamin A. In addition to that it also contains Vitamin B2, Vitamin C, Vitamin E, Potassium, Iron, Manganese, and Copper. Your micronutrient status is a key indicator for health and adding good food sources of vitamins and minerals has been linked to better immune system function. That makes choosing pumpkin, among other vegetables, a good choice.

As well as all of the vitamins and minerals pumpkins are a great source of antioxidants such as beta-carotene, alpha-carotene, and beta-cryptoxanthin. This antioxidant profile may help protect your skin against sun damage. Studies also show that a diet rich in beta-carotene is positively associated with appearance. In other words, people who ate more were perceived to be more attractive. [pass the pumpkin please]

When it comes to your eyesight pumpkin may be beneficial there as well. High levels of beta-carotenes have been shown to potentially reduce the risk of developing cataracts. Pumpkin is also rich in lutein and zeaxanthin both of which are beneficial for your eyes.

Eating pumpkin

But the best part, of course, is how wonderful pumpkin tastes and how versatile it is. I'm a big fan of including it in both sweet and savory dishes. It's wonderful in a soup, baked into muffins, quick breads, and pancakes. And, of course, pumpkin is amazing in desserts.

This mousse is one of my favorites. It is super simple to whip up and sets up in an hour. For maple syrup I strongly encourage you to spend the money and get the real stuff. If you really like maple syrup get the dark stuff. This is one area where you don't want to skimp by getting the store bought fake maple-flavored syrup.

The one challenging part of this recipe is the gingerthin cookies that you need to garnish the mousse. Luckily they freeze well so I recommend making a batch at the beginning of the season and storing them in the freezer.

Maple Pumpkin Mousse

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Servings 4 -6

Ingredients

1 pint organic heavy whipping cream
6 tablespoons maple syrup divided
1 15-oz. can pumpkin purée – note: not pumpkin pie filling, just puree
8 ounces organic cream cheese, softened and cubed
2 tablespoons pumpkin pie spice
1 teaspoon vanilla extract
1/3 cup organic half & half
Toppings:
Pecans, chopped
Ground cinnamon
Gingerthins

Instructions

In a large chilled bowl beat the heavy whipping cream until doubled in size
Add 2 tablespoons maple syrup, continue beating until light and fluffy
Cover and rest in the refrigerator
In a large bowl mix together the pumpkin purée, cream cheese, pumpkin pie spice, vanilla extract, and remaining maple syrup until fully combines
Transfer to individual ramekins or serving dishes – this is lovely served in large mouth wine goblets
Place containers in the refrigerator to chill for for a minimum of one hour
When ready to serve, remove containers from the refrigerator and top with maple whipped cream, pecans, a sprinkle of ground cinnamon, and gingerthins. The gingerthins can be tucked into the dessert, or crumbled and sprinkled on top.

Barb's Gingerthins

Created by my friend Barb, this is a wonderful gingersnap-type recipe which is perfect for the fall season. As mentioned above, it does freeze well. However be warned, these cookies are addictive, I've found they're just as good frozen as at room temperature. If you're like me, you may need to have someone hide them in the freezer until you need them for desserts.

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Ingredients

3 sticks organic unsalted butter
2 cups organic cane sugar or coconut sugar
2 eggs
2 teaspoons baking powder
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1/2 teaspoon ground cloves
5 cups gluten free flour (I prefer King Arthur's blend

Instructions

Melt butter
Mix with sugar until fluffy
Add eggs one at a time
Add baking powder and spices
Add flour until mixture is fully combined
Let dough sit in the refrigerator for 20 minutes while preheating the oven to 350°F
Make small teaspoon sized balls and place on an un-greased cookie sheet
Optional – if desired roll the cookie balls in cinnamon sugar first (7 parts sugar to 1 part cinnamon)
Bake 8-10 minutes
Let cookies sit 1-2 minutes on the cookie sheet before transferring to a rack to cool

Sources

Stahl, Wilhelm, and Helmut Sies. "Β-Carotene And Other Carotenoids In Protection From Sunlight". The American Journal Of Clinical Nutrition, vol 96, no. 5, 2012, pp. 1179S-1184S. Oxford University Press (OUP), doi:10.3945/ajcn.112.034819.

Maggini, Silvia et al. "Selected Vitamins And Trace Elements Support Immune Function By Strengthening Epithelial Barriers And Cellular And Humoral Immune Responses". British Journal Of Nutrition, vol 98, no. S1, 2007, pp. S29-S35. Cambridge University Press (CUP), doi:10.1017/s0007114507832971.

Stephen, Ian D. et al. "Carotenoid And Melanin Pigment Coloration Affect Perceived Human Health". Evolution And Human Behavior, vol 32, no. 3, 2011, pp. 216-227. Elsevier BV, doi:10.1016/j.evolhumbehav.2010.09.003.

Wang, Aimin et al. "Association Of Vitamin A And Β-Carotene With Risk For Age-Related Cataract: A Meta-Analysis". Nutrition, vol 30, no. 10, 2014, pp. 1113-1121. Elsevier BV, doi:10.1016/j.nut.2014.02.025.

ZX, Wang et al. "[Comparison Of Lutein, Zeaxanthin And Β-Carotene Level In Raw And Cooked Foods Consumed In Beijing]". Zhonghua Yu Fang Yi Xue Za Zhi [Chinese Journal Of Preventive Medicine], vol 45, no. 1, 2011, p. ., https://pubmed.ncbi.nlm.nih.gov/21418822/.

Three Delicious Pumpkin Recipes For Fall

by Miradrinks, nutrients, seasons, super foods, vegetarianfall, hummus, pasta, pumpkin, recipes, shake

It’s that time of year when the days are getting shorter, the temperatures are dropping, and all those scrumptious, warming, Fall foods are appearing at your grocery store. This includes pumpkin, one of my favorite, most versatile vegetables. Fabulous in soups, baked goods, as a side vegetable, and even as a snack using the seeds. Pumpkins are so tasty that I find it surprising how in the United States we spend nearly $600 million on pumpkins just to carve them up for Halloween and then discard them. They’re so nutritious and delicious that I think we should all be eating more of them.

Superfood Benefits of Pumpkin

Qualifying as a superfood, pumpkins are a wonderful source of potassium, vitamin A, a good source of vitamin C, and also provide quite a bit of fiber. Health-wise, due in part to their high antioxidant status, studies show pumpkin may be supportive in decreasing the risk of cancer. They’re also believed to help with improving insulin regulation, lowering blood pressure, providing lignans (which can have an antimicrobial benefit), and consuming pumpkin may even be helpful for the treatment of benign prostatic hyperplasia.

It’s not just the flesh of the pumpkin that’s good for you. The seeds also have health benefits. Helpful for cholesterol metabolism and in addition to being a good source of protein, the seeds also deliver tryptophan, manganese, phosphorus, copper, magnesium, and zinc. All of this goes a long way towards making pumpkins and their seeds something you definitely want to add to your nutritional plan.

Pumpkin Recipes

While almost everyone is familiar with pumpkin pie and pumpkin bread, and possibly even pumpkin soup, there’s so much more you can do with them. Here are a few delicious ways to add more pumpkin to your Fall menu and bump up your nutrition.

Pumpkin Hummus

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Ingredients

2 cups cooked chickpeas (or 1 15 oz can organic chickpeas, drained and rinsed)
15 ounces pumpkin puree
juice of 2 lemons (about 4 tablespoons)
1/3 cup virgin olive oil
1/2 cup tahini paste
3 cloves garlic finely minced
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
1 1/2 tsp sea salt
2-4 Tbsp chickpea liquid, as needed for consistency

Instructions

Blend all ingredients except salt and liquid together
If needed, add chickpea liquid 1 Tablespoon at a time for smoothness and consistency
Once fully blended add salt to taste
Best served at room temperature

Pumpkin Alfredo

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Ingredients

1 pound gluten-free tagliatelle (my preferred brand is Jovial)|
2 Tbsp organic butter
2 Tbsp gluten-free flour
3 garlic cloves, minced finely
4 cups organic milk
1 cup pumpkin puree
1 tsp finely minced rosemary
1 pinch red pepper flakes (to taste)
sea salt and fresh ground pepper to taste
shaved parmesan for topping
minced rosemary for topping

Instructions

Cook, drain, and lightly rinse pasta
Heat butter in a saucepan, add flour and whisk until combined
Add garlic, pepper, rosemary, and milk, reduce heat
Whisk all ingredient together until fully combined
Add pasta to the sauce and combine, coating noodles well
Garnish with extra minced rosemary and shaved parmesan

Superfood Pumpkin Shake

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Servings 2

Ingredients

1 cup pumpkin puree, cold, not freshly cooked
2 bananas
½ cup plain organic Greek yogurt (full fat if possible)
½ cup unsweetened almond milk (avoid carrageenan)
2 tbsp protein powder
1 tsp honey
1 tsp ground flax seeds
1 tsp bee pollen granules
1 tsp pumpkin pie spice
2 cups ice

Instructions

Blend well until fully combined
If needed add extra liquid to fully blend ingredients together

For a few more Fall posts be sure to check these out:

Pumpkin Oat Breakfast Bars

by Mirabaking, breakfast, gluten free, grains, oats, recipes, vegetarianbaking, pumpkin

My friend Erin recently shared this delicious recipe for a great on-the-go-snack bar. With pumpkins in season, it's easy enough to make your own puree. If you don't have the time or inclination to make your own, the canned stuff works just fine. A couple of words of caution, however, when choosing canned pumpkin:

It's best to use a brand that has a BPA free lining
Organic pumpkin is preferred
I highly recommend that you read the label and make sure that you are getting only 100% pumpkin. You don't need all those other ingredients.

These breakfast bars are fabulous for a quick breakfast, perfectly portable if you need to have breakfast on-the-go. And so tasty that they also make a great snack. If you'd like, add a serving of protein powder to make your bars even more nutritious. If you do add the protein powder you may find that you need just a Tablespoon or two of water so the mix isn't too dry.

Pumpkin Oat Breakfast Bars

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Ingredients

3/4 cup pumpkin purée
2 eggs
1/4 cup organic butter or ghee at room temperature
1 large or 2 small ripe bananas
1/4 cup honey
2 cups rolled oats (not the quick cook variety)
1/2 cup pecans, chopped (you can also use walnuts or sunflower seeds)
2 Tbsp shredded coconut, unsweetened
1/4 cup oat bran (optional)
1/2 tsp cinnamon, ground
pinch of Celtic sea salt
1 Tbsp grated orange rind
1/4 cup dried currants
1/4 cup dried blueberries

Instructions

Measure out the 2 cups of oats and pour just enough warm water over them to cover them
Soak for about 5 minutes while you’re mixing up the wet ingredients
In a mixing bowl, stir together the pumpkin, eggs, butter or ghee, honey, and banana
You may want to mash the banana before adding to the bowl if it's not really soft
Before adding the oats, drain them well
Add the oats, nuts, coconut, oat bran, cinnamon, salt, orange rind, currants, and blueberries, and stir until ingredients are well combined (this step is where you would also add the protein powder, if using)
Spread mixture into a lightly greased (butter, ghee or coconut oil) pan so the batter is no more than an inch or two deep. An 8” x 10” baking dish works well
Bake in a 350 degree F. oven for 40-50 minutes, or until golden brown
For very crisp bars, remove from the pan and cool completely on a wire rack
Cut the bars when cool

For a few more Fall posts be sure to check these out: