Let's Talk About Pumpkin!

If you’re like me, with the holiday season quickly approaching, you might be wondering how you can enjoy holiday food without sacrificing a year of healthy eating and hard work. Well I’m here to tell you that pumpkin, a staple ingredient in many holiday dishes, will not only maintain your waistline but it also provides many health benefits. Read on to learn more about this topic as well as a recipe that you can try at home!

Pumpkin is considered a fruit, and it only contains 30 calories in one cup (because it is 94% water!). It also packs quite a few nutrients in, which makes it a nutrient-dense, low calorie option when cooking. Some of these nutrients are Vitamin A, Vitamin C, iron, folate, and fiber. It also has some antioxidant (cancer-fighting) activity because of the presence of alpha-carotene and beta-carotene. Only 10% of carotenoids can be converted to retinol (the most useful form of Vitamin A), and they are found in red, orange, and green plants. This means it’s very important to consume lots of these plant sources so that you can reach the recommended daily intake! Some important health functions of Vitamin A include protecting the skin from sun damage, lowering the risk of eye cancer, generally promoting eye health and a healthy immune system, antioxidant activity, supporting heart health (because fiber keeps LDL’s from oxidizing), and assistance in collagen production (because of Vitamin C). Multiple parts of the pumpkin are nutritionally valuable, as well, so don’t be afraid to try roasting those pumpkin seeds, too! Pumpkin can be added to any dessert for a boost in nutritional value such as muffins, cookies, cupcakes, etc. Be creative! Below is a recipe for a pumpkin smoothie bowl that can be poured into a glass as a smoothie or made into a healthy dessert alternative to pumpkin pie. Feel free to try any way you like and let us know what you think!

Pumpkin Pie Smoothie Bowl

Ingredients

½ cup canned, pureed pumpkin

1 medium frozen banana

2 tbsp peanut butter

1 cup nonfat yogurt

½ tsp pumpkin pie spice

1/8 tsp cinnamon

1 tsp vanilla

1 scoop vanilla or unflavored protein powder (optional)

¼ cup cauliflower

½ cup ice (optional)

Blend all ingredients together and season to taste. Pour into bowl and top with granola (or whatever crunch you like), add a light whipped topping, and drizzle with maple syrup or honey. Enjoy!

-Katherine Waits