We Love pumpkin!

pumpkin

We Love pumpkin!

We Love pumpkin!

Put More Pumpkin in Your Life

Now that fall is upon us, we are back to the drawing board with endless yummy and nutritious ways to include pumpkin into our favorite recipes. From breads to salads, there are several ways to include this nutritious fruit (yes it is fruit) into your fall recipes.

First off, pumpkin is very low in calories and fat. 3.5 ounces of pumpkin meat contains roughly 26 calories and 0.1 grams of fat. In addition, this amazing fruit is rich in dietary fiber, anti-oxidants, vitamins, and minerals. For example, 3.5 ounces of pumpkin meat provides 246% of the RDA for Vitamin A and 100 grams of pumpkin seeds provides 30 grams of protein, 110% of the RDA for iron, and ZERO cholesterol. Most interestingly, their seeds provide the body with one of the nine essential amino acids, Tryptophan. Tryptophan is the key ingredient in making serotonin; one of the key brain chemicals that helps to regulate mood (mostly promoting sensations of calm and relaxation). Talk about the prefect sweater weather secret ingredient!

 

Did you know that this superfood has also been proven to have all of these positive impacts on the body?

1. Aid with weight loss: Due to its high fiber content (3g per 1 cup serving), pumpkin keeps you feeling full for longer on fewer calories.

2. Improve eye sight: A single serving (1 cup) contains almost twice the recommended daily intake of vitamin A, which aids the body in promoting good vision.

3. Helps your heart: Use the whole fruit! The seeds of this super-fruit are full of phytoestrogens, which help to prevent hypertension. The fiber-density also has been proven to lower risk of coronary heart disease by 40% according to this Harvard study.

4. Reduce cancer risk: The seeds are also rich in beta-carotene and other antioxidants that have cancer protective properties. Beta-carotene and carotenoids have free-radical neutralizing powers that keep cancer cells at bay.

5. Protect our skin: Carotenoids keep the skin wrinkle free! Pumpkin is also rich in vitamin C, which can help to reverse UV damage and improve skin tone and elasticity.

6. Boost our mood: This orange fruit is one of the best sources of tryptophan, an amino acid that contributes to the production of serotonin in our brain. This neurotransmitter is involved in directly regulating mood and sleep. Consuming pumpkin regularly helps to prevent depression, stress, and anxiety.

7. Assist with body recovery after a workout: Pumpkin seeds are a good source of amino acids and zinc; two key components for healthy muscle recovery. Zinc helps the growth, building, and repair of muscle tissue.

8. Improve immune health: Zinc can also help to support your immune system. Zinc helps the body to heal wounds and even reduce severity of colds. Adding pumpkin into your day during the stuffy season may just be the most fun way to heal a runny nose!

SO… I say, let’s try incorporating these orange miracles into our recipes this holiday/fall season!

Pumpkin Smoothie (Serves 2)

Ingredients 

* 1 frozen banana

* ½ cup vanilla Greek yogurt

* ¼ teaspoon ground cinnamon

* ¼ teaspoon pumpkin pie spice

* ½ cup skim milk (or soy)

* 2 tablespoons pure maple syrup

* 2/3 cup pumpkin puree (canned or fresh)

* 1 cup ice

Directions

1. Make sure you have a strong, powerful blender.

2. Add all of the ingredients to the blender in the order listed. Blend on high for at least 3 minutes or until smooth.

3. Add more milk to thin out if it is too thick.

4. Add a couple more ice cubes for a thicker texture, if desired.

5. Add more spices to taste, if desired.

6. Serve & ENJOY!!!

More about This amazing fruit!!!

Share:
About the Author
Anna Baker

Jermaine Jones Authentic Jersey