Foods that Heal: Pumpkin

 

 

 It's that time of the year when we begin filling our houses with the delicious scents of the fall harvest. Pumpkin is always at the top of the list of favorite fall flavors. Though it is the main ingredient in our favorite desserts, pumpkin not only tastes good, it packs a strong boost to your health!

 

  
     Pumpkin breads, muffins and desserts are a great way to get super nutrition into your children as well.  Even canned pumpkin is a good choice.  The canning process does not require any added preservatives.
     So, what is in this super food?  The beautiful bright orange color should give a hint as to the type of vitamins that are in pumpkin.  Pumpkin contains high amounts of carotenoids, which are also present in carrots, which contain high amounts of vitamin A which we know to aid in eyesight.  Vitamin A also is a great immunity booster, preparing our bodies for the approaching cold weather! Carotenoids also assist your body in preventing cardiovascular diseases.
    Pumpkin is also full of other great vitamins and minerals such as Vitamin C, which also helps to boost immunity, but is also effective in preventing signs of aging and helps your body produce collagen. The pumpkin is also a diuretic, which means that it is very effective in flushing toxins out of your body.  Magnesium, potassium and zinc are other vital nutrients that your body needs which reduce hypertension, support bone density and promote reproductive health.

     We all know that fiber and protein are essential parts of out daily intake, and pumpkin packs plenty of these! The fiber in pumpkin will aid in gastrointestinal disorders, but also helps lower bad cholesterol and helps to regulate blood sugar.
    When seeking good pumpkin recipes, find ones that use a good portion of it.  A cup in a recipe is a good amount, but a whole can full is better.  Paula Deen's pumpkin bars are good and include a whole can of pumpkin as well as 4 eggs-- super protein packed!!  The frosting is extra yummy and contains good amounts of dairy fat (sour cream and butter), though eat in moderation!! To add nutrition to the recipe, I substituted coconut oil for the vegetable oil and used whole wheat flour for half of the flour.(http://www.foodnetwork.com/recipes/paula-deen/pumpkin-bars-recipe/index.html) My picky, protein hating 5 year old loved it!! :)

       Pumpkin is rather versatile and can be used equally in the place of sweet potato puree' (and vice-versa).  One of our favorite healthy muffin recipes is included below.  Enjoy your pumpkin this fall and also add some nutrition to your life!

Pumpkin Muffins
1 cup whole wheat flour
1 cup old fashioned oats
1/3 cup brown sugar
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
2 large eggs
1 cup pumpkin (or sweet potato) puree'
1/2 cup milk
1/4 cup oil (I like coconut)
1 tsp. vanilla

Combine all ingredients.  Line muffin tin with muffin papers. Fill with batter 1/2 way up.  Bake for 15 minutes @ 350.