Pumpkin is likely the one food staple you aren't eating enough of. Pumpkin is a fruit (because it has seeds) that is low in calories, low in fat and high in fiber. Keep some canned pumpkin handy as it can be added to all kinds of recipes from soups to baking to beverages.
Health Benefits of Pumpkin
Those round orange fruits usher in autumn and get the kids excited for Halloween. But from a health-standpoint, they are also a wonder food. Here's some of the health benefits associated with the "meat" of the pumpkin:
- Carotenoids. Although they give the pumpkin its orange color, they are known to fight free-radicals.
- Lutein and Zeaxanthin. Can aid in eye health, including prevention of cataracts and macular degeneration.
- Common nutrients such as zinc, iron and fiber.
Pumpkin seeds can also be a source of nutrition. They are high in protein, and contain other nutrients like iron, magnesium, phosperous and zinc. The oil in pumpkin seeds is also high in essential fatty acids (EFAs) which are believed to maintain the health of blood vessels and nerves as well as reduce cholestrol.
Easy and Healthy Pumpkin Recipes
Pumpkin Pancakes
Ingredients:
- One egg
- One cup skim milk
- 3/4 cup white flour
- 3/4 cup whole wheat flour
- 1/2 cup cooked pumpkin
- 1 tablespoon Splenda No Calorie Sweetner (granulated)
- 2 teaspoons baking powder
- 1/4 teaspoon cinnamon
- Pinch of nutmeg
Directions:
- Stir all ingredients in mixing bowl until well blended.
- Pour batter into heated gridle or frying pan.
- When edges begin to bubble, flip pancake over.
Can be served with syrup and/or whipped cream and powdered sugar.
Chocolate Pumpkin Loaf
Ingredients:
- 2 cups sugar or Splenda No Calorie Sweetner (granulated)
- 2 cups pumpkin
- 1/2 cup canola oil
- 1/2 cup vanilla pudding
- 4 egg whites
- 3 cups flour
- 2 teaspoons cinnamon
- 1 1/4 teaspoons salt
- 1 teaspoon baking soda
- 1 cup semi-sweet chocolate chips
- cooking spray
Directions:
- Preheat oven to 350.
- Combine sugar (or Splenda), pumpkin, oil, pudding and egg whites and whisk well.
- In separate bowl, combine flour, cinnamon, salt and baking soda. Mix well.
- Add flour mixture to pumpkin mixture and still until moist.
- Add chocolate chips.
- Coat 2 loaf pans with cooking spray.
- Pour batter into loaf pans and bake at 350 for approximately 1 hour and 15 minutes (or until inserted toothpick comes out clean).
- Cool completely before serving.
Makes 2 loaves.
Upside-Down Pumpkin Cheesecake *
Ingredients:
- One 15 oz can pure pumpkin
- One 8 oz container Coll Whip Free
- One 8 oz container fat-free cream cheese, at room temperature
- 7/8 cup fat-free sour cream (almost 1 cup, but not quite)
- 3 1/2 sheets (14 crackers) low-fat honey graham crackers, crushed
- 1 cup Splenda No Calorie Sweetner (granulated)
- 1 tablespoon lemon juice
- 2 teaspoons pumpkin pie spice
Directions:
- Combine cream cheese, Cool Whip, sour cream, lemon juice and Splenda. Stir until thoroughly blended.
- Add pumpkin and pumpkin pie spice. Mix well.
- Spoon mixture evenly into a wide serving bowl. Top with crushed graham crackers.
- Chill in fridge for a few hours, then enjoy.
Makes 10 servings.
* From Hungry Girl by Lisa Lillien. Reprinted with author's permission
For more yummy and healthy pumpkin recipes, visit Lisa Lillien's Hungry Girl website.
