Healthy Pumpkin Recipes

Pumpkin pie, pumpkin spice latte, bread, muffins…these are all delicious fall treats that we look forward to during the autumn (and winter) season. But often these delicacies come with a heavy healthy price.

Wouldn’t it be nice if there were some good pumpkin recipes that didn’t hurt your body or health? Oh, wait! There is! 😉

Recipes:

Pumpkin Bars

A sweet relative of pumpkin pie, these delicious bars are gluten free, similar to cheesecake bars (with a pumpkin flavor) and oh so easy to make!

Gluten Free Pumpkin Bread

Many pumpkin recipes are full of gluten…a big downside if you are intolerant or trying to avoid it. While you can sometimes find gluten-free versions of the same foods, they’re often packed with sugar to make up for the loss in texture. But that is not the case with this recipe!

Pumpkin Pie Spice Ice Cream

Combining the love of ice cream and the fall favorite pumpkin pie spice…. win win!

Pumpkin Cinnamon Rolls

Want a sweet breakfast treat that tastes like pumpkins and is also dairy free?? This could be the recipe for you!

Pumpkin Cheesecake 

Pumpkin pie is a classic around this time of year…but sometimes it’s nice to mix it up a little bit and try something new. This recipe could be just the thing! Creamy, full of flavor and with a hint of spices…

Pumpkin Spice Latte

Coffee, pumpkin spice, the taste of fall…so many people look forward to this fall latte coming out to signal the changing of the seasons. But a Starbucks latte contains a ton of sugar and additives. Plus…they are rather expensive for a cup of sugar. Wouldn’t you rather try making your own at home for less money, time…and junk?

 

Don’t be afraid to cook up a storm!

6 Health Benefits of Pumpkin “Innards”

It’s pumpkin season! Pumpkin pie, pumpkin spice, pumpkin flavored baked goods… We use a lot of pumpkin in our food during the fall season. Well…part of the pumpkin, at least.

There is so much more goodness to this orange vegetable that we don’t really hear about. Unfortunately, pumpkin seeds and pumpkin seed oil often get lost in the mix and are frequently discarded or ignored altogether in favor of the vibrant pumpkin pulp. These lesser known and used “innards” have many benefits that make them a worthy addition to your diet, both during the holidays and all year round.

Health Benefits of Pumpkin

1. Protein – Did you know that one serving of pumpkin provides about 4% of the recommended daily protein intake? Good news for those who want to get more protein options that aren’t meat. (Detox week got a little bit better!)

2. Helps Immunity – Pumpkins contain high amounts of Vitamin A and Vitamin C, which is vital to a good functioning immune system. Pumpkin oil can also help fight against bacterial and fungal infections.

3. Heart Health – Pumpkin contains pretty high amounts of potassium that helps to regulate blood pressure and help with hypertension. Pumpkin seeds may help to increase levels of nitric oxide. This can dilate the blood vessels and promote blood flow to help the heart work efficiently. Pumpkin seed OIL could also help to decrease cholesterol.

4. Stabilize Blood Sugar – The ability to regulate blood sugar levels is one of the top pumpkin seed benefits. Keeping high levels of blood sugar can cause diabetes symptoms (such as increased thirst, fatigue, frequent urination and nausea). But the protein and fiber rich pumpkin seed can help slow the absorption of sugar in the bloodstream to promote better blood sugar.

5. Promote Sleep – Pumpkin seeds have a good source of nutrients that are important for better sleep. These include tryptophan and magnesium. Tryptophan is an amino acid that is well-known for its ability to enhance sleep quality. Magnesium is an important micronutrient that has been shown to help improve different parts of insomnia, including sleep efficiency, the length of one’s sleep and the amount of time that it takes one to fall asleep.

6. Rich in Antioxidants – Pumpkin seeds are loaded with antioxidants, powerful compounds that can fight free radical formation and protect cells against oxidative stress. They contain high amounts of amino acids, unsaturated fatty acids, and a wealth of minerals such as calcium, potassium, niacin, and phosphorous. They are also high in most of the B vitamins, and vitamins C, D, E, and K.

 

Tips to Remember

Many prepackaged pumpkin seed products are high in sodium and contain extra ingredients that can be harmful. Be sure to check labels! Select products that are low in sodium with minimal ingredients listed. Or choose raw pumpkin seeds and try making them at home yourself.

Although the shell of the pumpkin seed is edible, it may irritate the stomach and cause digestive issues for some people. It can also be difficult to chew for those with chewing or swallowing difficulties. You can try hulled seeds if you find consuming the shells cause you problems.

To reap the most benefits from pumpkins, be sure to opt for real, whole pumpkin rather than canned pumpkin pie mix. They usually contain a lot of added sugar, syrups and other ingredients that diminish the benefits of pumpkin.

As with everything, be sure to take in moderation. Too much of a good thing can turn to be too much of a bad thing!