Blog: Gut Essentials

Are you “pumpkin crazed” this time of year? I am. ‘Tis the season for  EVERYTHING pumpkin!♥  Pumpkin truly has endless possibilities.  I am known to keep pumpkin in my pantry and frig all year long.  It is one of my favorite compliments to meals, baked goods, breakfast….and more.  I want to share with you my favorite recipes and ways to use pumpkin…plus introduce you to some great recipe bloggers.  (Yes, I do realize October is over but I am still going strong with my pumpkin addiction.) Now…before we dive into 10 things you can do with pumpkin….let’s talk about the history and benefits!

History

Pumpkin is woven into the fabric of history and cuisine. Native Americans roasted long strips of pumpkin over an open flame and ate them. Colonists made pumpkin pie by slicing off the pumpkin top, removing the seeds, filling the rind with milk, spices, and honey, and then baking the pumpkin over hot ashes. And the best…pumpkins transform into Jack-o-lanterns for Halloween and used for Thanksgiving decorating and decor!

Today, we appreciate pumpkin not just for culinary traditions, but also for its abundance of nutrients and versatility in healthy cooking, such as soufflés, soups, bread, jam, butter, and desserts.  A member of the Cucurbitaceae family of vegetables (along with cucumber and squash), pumpkin is cultivated around the world for both its fleshy vibrant orange meat and seeds…and is low in calories yet filling and deeply satisfying!

Health Benefits

Pumpkin is rich in  fiber, antioxidants, minerals, and many antioxidant vitamins including A, C, and E.  Excellent source of natural polyphenolic flavonoid compounds such as beta-carotenes, lutein, and zeaxanthin. Carotenes convert into vitamin A inside the body. Zeaxanthin is a natural antioxidant that may offer protection from age-related macular disease.   In addition, pumpkin is a good source of the B-complex group of vitamins including niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. It is a rich source of copper, calcium, potassium, and phosphorus. What a powerhouse of benefit, right!?
Don’t forget the seeds…

Pumpkin seeds provide dietary fiber and pack a powerful mix of protein, minerals, and vitamins: 1/4 cup raw seeds = 135 calories, 7 g. protein- plus magnesium, folate, iron, niacin, selenium, and zinc.

Julie’s 10 Ways to Include Pumpkin

Here are my creative ways to use pumpkin!  I would love to roast and make my own from scratch more often, but typically I use the organic boxed pumpkin and add a little stevia to sweeten for all my “pumpkin” needs.

1. Smoothies: Add to your smoothie recipe as well as warm spices such as cinnamon, nutmeg, and pumpkin pie spice.
   • Julie’s Fall Smoothie: 1 cup water, ice, 1/2 cup almond or coconut milk, vanilla protein powder, 1/4 cup pumpkin,  1/4 banana, 1 cup frozen or fresh spinach, 1 tbsp flaxseed, 1-2 tbsp toasted pumpkin seeds (or walnuts), dash of cinnamon, pumpkin pie spice, cardamom, and vanilla (optional).   Hello pumpkin pie “green” smoothie! (omit the spinach and it looks more like pie;))
2. Topper to Cereals, Yogurt, or Ice-cream: Add to your oatmeal after cooking or mix in  into  yogurt or coconut ice-cream.
   • Julie’s (non-diary) Yogurt Bliss:  SoDelicous brand Unsweetened vanilla yogurt- add 1 Tbsp chia seeds and sprinkle of stevia (sit overnight to thicken since it is very thin and I like a thick yogurt). Blend 1 cup yogurt with 1/4 cup pumpkin.  (For added protein – add 1/2 – 1 scoop protein powder to yogurt and mix well.)
3. Soup: It is amazing how creamy and decadent you can make pumpkin with a little puree and splash of coconut milk.  I love this simple pumpkin soup recipe by the Minimalist Baker.  Give it a try  (even go crazy and add the kale;)) You won’t be disappointed!
4. Stuffed Pumpkin: This is one method of using pumpkin that I am dying to try. Check out these little stuffed pumpkins with amazing goodness from Half Baked Harvest.
5. Chili: Who knew that adding pumpkin to chili could taste SO good!  I tried this a couple years ago and loved how it added extra creaminess and richness.  Here is a real treat and twist of a recipe.… with pumpkin beer;).
6. Puree: Make your own (always best!) – here is great step by step instruction. Keep in a glass container in the fridge for all your pumpkin needs or just eat plain with a dash a cinnamon, sprinkle of stevia, and toasted pumpkin seeds on top!
7. Muffins: Pumpkin muffins are fairly common and recipes abound.  However, this little gem of a recipe is on my list to try….it blends the “seasons” with gingerbread – Fall meets Winter.  Check out these Pumpkin Gingerbread Muffins!
8. Pancakes and waffles:  Pumpkin waffles, French toast, and pancakes…oh my! What could be easier than adding 1/2 cup of pumpkin to your batter to add amazing benefit and taste.  Check out my favorite recipe that I have “tweaked” over the years.  (Oh, and they freeze well, so make a BIG batch so you have leftovers!). Julie’s Glorious Pumpkin Pancakes
9. Roast the Seeds: Here is a recipe that will give you perfection!  Toss in salads, on top of soups or desserts, or eat for a snack!
10. Pumpkin Seed Butter: Delicious and super easy.   All you really need are pumpkin seeds and a food processor, but the addition of a few extra ingredients like maple syrup and cinnamon adds delicious flavor that is comforting and just perfect for Fall! Use raw and sprouted pumpkin seeds or roast them for an earthy Fall flavor.
    • Combine 2 cups pumpkin seeds in a food processor for about 5 minutes (stopping to scape down the bowl), until smooth and spreadable.  Optional add-ins: 1 tablespoon maple syrup or coconut oil; 1/4 tsp cinnamon, 1/4 tsp sea salt.  Process a few more seconds until everything is combined. Enjoy on toast, in oatmeal, or with bananas, dates, sweet potatoes, or whatever your heart desires! 

With you on the Journey toward Abundant Living using Food as Medicine (that is absolutely delicious!)!

Leave a comment about your Favorite way to use Pumpkin this Season!

♥ Julie