Health Benefits of Pumpkin

Pumpkins aren’t just for carving at Halloween! The flesh of the pumpkin, both fresh and canned, is a great source of fiber, potassium, magnesium, vitamin C, and especially vitamin A - a powerful antioxidant that improves your skin and provides immune support.

The phytosterols found both in pumpkin flesh and seeds, commonly known as “pepitas”, have also been linked to heart health and cancer prevention. Pepitas are packed with healthy fats, fiber, iron and protein. They also have tryptophan, which helps release serotonin that balances your mood.

Pumpkins are extremely versatile, their natural sweet taste can be used for spicy or savory dishes, and pepitas add an amazing texture to any plate!

Recipe 1) Homemade Pumpkin Puree. Making your own puree couldn’t be simpler, and it gives you the full benefits of the pumpkin, including the seeds! First take off the stem, slice in half, and roast at 400F for about 30 minutes or until the skin is tender. Once cooled for an hour, scoop out the insides and blend or process until smooth. It couldn’t be easier!

Recipe 2) Get Your Seed Power On! Want a quick snack that packs a healthy punch? Mix pumpkin seeds with your favorite flavor (sea salt, cinnamon, ginger, red pepper flakes, or parmesan) and roast at 350F for 30 minutes or until golden brown, and enjoy! Add “pepitas” to homemade granola. Check out one of Bushwick Nutrition’s old time favorite granola recipe, and just switch the walnuts for pepitas!

Recipe 3) Make fluffy pumpkin pancakes with pumpkin seed garnish. You don’t have to sacrifice your favorite foods to appreciate all the health benefits that pumpkins offer. Mix dry ingredients (whole wheat flour, baking powder, salt) in a large bowl. Add cinnamon, nutmeg, clove or any spice you like. In a separate bowl, mix pumpkin puree (unsweetened or better yet, homemade!), milk, egg, and vanilla extract. Add to dry ingredients; stir just until moistened. Pour ¼ cup-sized pancakes and garnish with a little maple syrup and toasted pumpkin seeds. Add a scoop of whey protein for a protein boost!

Ingredients:

1 cup whole wheat flour (I used white whole wheat flour)
2 tablespoons brown sugar
1 tablespoon baking powder
¼ teaspoon salt
Spices: ½ teaspoon cinnamon, ¼ teaspoon nutmeg, ¼ teaspoon of clove or more!
1 cup pumpkin puree
1 egg
½ cup milk or milk alternative
1 teaspoon vanilla

Recipe 4) Enjoy a delicious Thai-style pumpkin soup. With the right ingredients, soups can be quick, simple and delicious. Red curry paste, vegetable broth, pumpkin puree and coconut milk make for a delicious Thai-inspired soup. Garnish with coconut milk, sliced red chili pepper and cilantro. If you want an added nutrition punch (or crunch), add roasted pumpkin seeds! Recipe from Foodie Crush.

Recipe 5) Roast pumpkin squares. Pumpkin is a great substitute for a starchy carb! Roast at 400F degrees for about 45 minutes. The roasting may vary depending on the pumpkin variety and the size of the cubes. Serve with your favorite protein over a leafy green salad.

Ingredients:

1 medium sugar pumpkin (about 4 pounds), peeled, seeded, and cut into 2-inch chunks
4 shallots, peeled and quartered lengthwise
3 tablespoons olive oil
Coarse salt and ground pepper

Recipe 6) Make pumpkin mac & cheese. Who said mac & cheese can’t be healthy? Not me! Use whole-wheat pasta, reduced fat cheese, add one cup of pumpkin puree, and enjoy this healthier version of an American classic. Recipe from The Melon Bowl.

Recipe 7) Bake some pumpkin bread! Pumpkin bread can satisfy even the most discerning sweet tooth! Mix flours, baking soda, baking powder, salt, and cinnamon in one bowl. In a larger bowl, mix sugar and oil with a wooden spoon until combined. Then slowly add egg whites, pumpkin puree, vanilla, and lastly, the contents of the first bowl. Loaf should take about 55 minutes at 350F. When that morning muffin craving comes calling, make the healthier choice. Be sure to add a protein source to counterbalance the carbs! Edited from Deceptively Delicious.

Don’t forget to check out October’s issue of Muscle & Fitness.

Written by Alanna Cabrero, MS, RDN, CDN

Edited by Tamara Cabrero

Thanksgiving is generally accepted as the “all-you-can-eat-holiday”. Research has shown that people eat up to 3,000 calories just at dinner. That means the average person eats around 4,500-5,000 calories on Turkey Day alone! This is a huge jump from our average recommended intake of 2,000 calories per day.

It would be unrealistic and unfair to expect you to avoid all the Thanksgiving goodies this delicious holiday has to offer. But don’t blow a years worth of hard work on just one day. Luckily, there are simple and tasty ways to have your cake and eat it, too!

One easy trick to avoid overeating is to modify your menu without sacrificing any of the flavors. I found a few amazing recipes that have been tweaked to reduce calories from sugar and fat, the main culprits during this, and most, holidays.

Recipe 1: Choose raw cranberry sauce, which is naturally high in antioxidants and low in added sugars. I am not going to lie, the raw cranberry is definitely more tart than canned cranberry sauce, but if you give it a chance you’ll find that it’s a delicious combination with succulent turkey.

1 cup of fresh cranberries
1 orange
1 tpsp of honey
Orange zest

Directions: Soak 1 cup of cranberries with squeezed orange overnight. Blend ¾ of the cup with honey until smooth. Add the rest of the cranberries (sliced) and orange zest.

Recipe 2: Eat mashed cauliflower instead of mashed potatoes. Cauliflower is naturally low in calories, high in fiber, and has almost 100% of vitamin C in one small cup. Swapping out potatoes for cauliflower reduces the calories by more than half! Now that’s something to be thankful for! Recipe adapted from The Detoxinista.

2 medium-sized head of cauliflower, chopped into florets (about 3 pounds)
2 tbsp of olive oil
1 tbsp fresh chives, chopped
1 tsp fresh thyme leaves
Salt and pepper, to taste

Directions: Boil cauliflower for about 5 minutes, until fork tender. Drain the cauliflower and place in a blender. Make sure to drain well. Add other ingredients and puree until desired texture.

Recipe 3: Eat caramelized onion and mushroom gravy instead of giblet gravy, which is high in saturated fat and sodium and is not heart-friendly. Mushrooms are a great addition to any meal because they possess amazing anti-inflammatory properties and taste delicious! Recipe adapted from Fitness Magazine.

2 large onions (white or yellow)
1 cup of sliced button mushrooms
1 cup of low sodium, vegetarian or meat broth
1 tbsp olive oil
2 tbsp all purpose flour
1 tsp of fresh rosemary or thyme
Salt & pepper, to taste

Directions: Heat oil in a nonstick skillet over medium heat. Add onions and a pinch of salt. Stir occasionally for 8-10 minutes until golden brown. Chill onions before blending. In a blender, puree all ingredients, except mushrooms, until smooth. Pour into a small saucepan. Bring just to a boil and add mushrooms. Lower heat to medium and cook for 5-8 minutes. Season to taste.

Recipe 4: Opt for pumpkin bread instead of cornbread. Pumpkin is naturally high in vitamin C, vitamin A, and a good source of fiber. It has great immune boosting qualities and is good for heart health. Recipe adapted from Clean Program Blog.

1 15oz can pumpkin, no added sugar or sodium
4 tablespoons melted coconut or canola oil
1 ¾ cups whole grain flour
¾ cup brown sugar (granules)
¼ cup agave nectar
½ tsp baking powder
½ tsp sea salt
1 tsp vanilla extract

Directions: Preheat oven to 325. Mix dry ingredients together in a large bowl. Add the pumpkin, Agave nectar and vanilla. If you need to melt the coconut oil, microwave for 20 seconds or until softened. Pour melted oil into the mixture. Stir everything to fully combine. Pour into greased (with coconut oil) bread pan (5x9 inch) and cook for 30 minutes.

Want to learn more delicious recipe substitutions for the upcoming holidays? Be sure not to miss our Holiday Eating Survival Kit seminar on Monday, December 9^th at our New York Health & Racquet Club 23^rd street location.

Wishing you a happy and healthy Thanksgiving!

Written and photographed by Alanna Cabrero, MS, RD

Edited by TCabrarr

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