There’s no question that pumpkins can be fun for the entire family, especially if Halloween is a big tradition at your house. And nothing quite signifies fall like a carved Jack-O-Lantern on your porch.
But there’s more to that pumpkin than meets the eye. In fact, it’s a fruit that has many health benefits and can be included in countless recipes that you and your family can enjoy.
HEALTH BENEFITS OF PUMPKIN
Pumpkin has been referred to as a low-calorie “superfood.” It’s not hard to see why when you consider that it’s high in fiber, potassium and beta carotene. The fiber is important for a lot of reasons, including that it will make you fuller and less prone to overeat. Plus, increased fiber intake will help protect you from heart disease.
- Pumpkin is also rich in zinc, and zinc has been linked to healthy prostates.
- Beta carotene converts into Vitamin A, which is a powerful antioxidant. Vitamin A is also good for your eyes and vision.
HEALTHY PUMPKIN RECIPES
Pumpkin can be incorporated into your diet in a variety of ways and in an array of foods. Here are some healthy pumpkin recipes to satisfy your sweet tooth and salty cravings, including ones easy enough for the entire family to make.
1. PUMPKIN PANCAKES
You can start a fall pancake tradition with this recipe — and they’re only 200 calories and two grams of fat for a stack of three. The ginger, cinnamon and nutmeg in this recipe give it just the right hint of spicy sweetness. The pumpkin will add a bright, nutty flavor.
2. VEGGIE ENCHILADAS WITH PUMPKIN ENCHILADA SAUCE
This recipe blends a traditional Mexican dish with the flavor of the fall for a meal the whole family will enjoy. The pumpkin sauce is a tasty blend of sweet, savory and spicy, and goes really well with the veggie enchiladas.
3. LOW-FAT PUMPKIN CHEESECAKE POPS
Your kids will love these. You’ll love these. Not only that, but they’re perfect as a Halloween treat or as a snack/dessert for your children. Here’s the even better part: They’re only 90 calories per serving so you can enjoy them guilt-free. Here’s the recipe.
4. WHOLE STUFFED ROASTED PUMPKIN
Not every pumpkin has to be a Jack-O-Lantern, and save at least one for this delicious recipe. It will serve three roles in this dish: cooking vessel, serving bowl, and part of the meal itself. The stew will simmer inside the pumpkin while the flesh cooks and softens.
5. WHOLE WHEAT PUMPKIN SPICE BREAD
This recipe swaps yogurt for butter and calls for whole-wheat flour so that you can enjoy a traditional autumn food without the guilt. Drizzle some maple syrup on it to complete the autumn taste experience.
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