Pumpkins aren’t for just for Halloween – fresh or canned pumpkin can really upgrade the nutritional content of your diet. For example, pumpkin is a rich source of antioxidants called carotenoids that may lower your risk for eye diseases, including cataracts and age-related macular degeneration. Plus, your body converts a portion of the carotenoids you take in through diet to vitamin A. Pumpkin is low in calories and relatively low in carbs as well. A single serving has only 45 calories and 4 grams of sugar.
Pureed Pumpkin – Versatile and Nutritious
Pumpkin is as versatile as it is nutritious. It might sound daunting to buy fresh pumpkin and deseed it, but you have an alternative: canned pumpkin. Pureed canned pumpkin is available in most grocery stores, and as long as you get a brand with no added sugar you’ll get the same health benefits with less hassle. Look for 100% pure pumpkin, not pumpkin pie mix.
One problem with canned pumpkin is the BPA lining in most brands. BPA is a type of plasticizer that may have health risks and comes into direct contact with the pumpkin in the can. Fortunately, you can also buy unsweetened pureed pumpkin in cardboard cartons at some natural food markets like Whole Foods. Stock up and put the power of pumpkin to work for you.
What can you do with pureed pumpkin? Use a tablespoon to flavor your morning bowl of hot cereal, oatmeal or quinoa. Then sprinkle it with cinnamon and a natural, calorie-free sweetener like Stevia. Add your favorite nuts and you have a tasty, healthy, and filling breakfast. Pumpkin also makes a tasty, and healthy, addition to a breakfast smoothie.
Pumpkin makes a healthy snack food too when you mix it into a container of unflavored Greek yogurt. The pumpkin really kicks up the flavor and nutritional value and you’ll also get the benefits of the probiotic cultures in the yogurt. When you use pumpkin to flavor yogurt, you don’t have to buy flavored yogurts that contain too much sugar. For a pretty and tasty dessert, make a delicious parfait by alternating layers of yogurt with a layer of pumpkin. Sprinkle the top with nuts and cinnamon – and enjoy.
Other Ways to Enjoy Pumpkin
Pumpkin isn’t just for breakfast. Add flavor to your next pot of soup or bowl of chili by stirring in a spoonful of pumpkin puree. Believe it or not, pumpkin is a tasty addition to meat or vegetarian chili – or make pumpkin soup using milk or your favorite milk alternative. You can also mix pumpkin into risotto, quinoa or other grains for color, flavor, and added nutritional value. Next time you make a spinach salad, add slices of fresh pumpkin for a hint of sweetness along with roasted pumpkin seeds. A touch of feta is nice too!
You can also use pumpkin to satisfy a sweet tooth, in a healthy way of course. Explore the many recipes for fast and healthy pumpkin quick breads online. When you make a cup of hot chocolate, add a tablespoon of pumpkin puree for a unique flavor. Use pumpkin puree for baking too to create healthier cookies and muffins for those times when you want a small indulgence.
As Thanksgiving draws near, make room for pumpkin on the holiday table. For a unique twist on gravy for the turkey, stir in a little pumpkin to add flavor and nutrition. Skip the mashed potatoes and serve mashed pumpkin instead – or you can mix pumpkin with mashed potatoes to increase the nutritional value. When it’s time for dessert, pumpkin pie is one of the healthier dessert options, far lower in calories than another Thanksgiving staple, pecan pie. In fact, pumpkin pie has 35% fewer calories and 10 fewer grams and 40% fewer carbs, on average.
The Bottom Line
Don’t bypass those bold, beautiful pumpkins at the grocery store as fall rolls around, but if you want a quicker way to add carotenoids and lots of flavor to your recipes, grab a few cans or cardboard boxes of pureed pumpkin and discover how fun and versatile pumpkin can be. You’ll discover lots of exciting ways to put it to get the nutritional benefits this big, orange fruit offers.
References:
Self Nutrition Data “Pumpkin”
All About Vision. “Lutein and Zeaxanthin:
Eye and Vision Benefits”
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