Most people think of pumpkins as just Halloween decorations,
as a Thanksgiving pie filling, or a flavoring in your favorite pumpkin spice latte
(which actually has no real pumpkin flavor, just the spices!). When cooked and
eaten in different ways, pumpkin is rich in vitamins and minerals and low in
calories. Here are some great reasons to dig into that pretty orange gourd and
a yummy recipe for the whole family!
Fill up on fiber!
Pumpkins are a great source of filling fiber. Fiber, if you
don’t know, is the indigestible roughage found in many plant foods like
grains, fruits, and vegetables and is very important for smooth digestion,
hormone control, heart health, and even blood sugar control. If eaten regularly,
it can also help reduce certain types of cancers. If you don’t want to cook
your own pumpkin from fresh, you are in luck when it comes to fiber. In one cup
of canned pumpkin there is over 7 grams of fiber, while one cup of cooked, fresh
pumpkin has about 3 grams of fiber.
Boost immunity and keep your eyes healthy!
Pumpkins are high in
Vitamin C and E and rich in antioxidants such as beta-carotene and lutein.
These infection fighters give pumpkins their bright eye-catching colors. Beta-carotene
is a special antioxidant that converts to Vitamin A in our body and fights against
degenerative eye damage. Vitamin C has been linked to the prevention of high
cholesterol and heart disease.
Don’t skip the seeds!
Pumpkin seeds, also known as “pepita seeds”, are high in
fiber and a good source of protein, healthy fats, zinc, and more vitamins and
minerals. Next time your kids carve their pumpkins don’t forget to save the
seeds for roasting and snacking!
Now that you know how healthy real pumpkin can be, here is a
fun snack to introduce your kids to eating this colorful gourd!
No-Bake Pumpkin
Chocolate Chip Granola Bars
(Adapted from therealfoodrds.com)
Prep Time: 10 mins Total
Time: 10 mins Yield: 8 Granola Bars
Ingredients:
-
2 cups of “old fashion” rolled oats
-
1/3 cup of canned pumpkin puree (not canned
pumpkin pie mix)
-
¼ cup nut or seed butter of your choice (peanut
butter, almond butter, sunflower seed butter etc)
-
3 Tbsp. pure maple syrup
-
1 tsp. pumpkin pie spice
-
½ tsp. pure vanilla extract
-
¼ cup chopped unsalted pumpkin seeds (can use
pecans, sunflower seeds, etc.)
-
¼ cup mini chocolate chips
Instructions:
In a blender or food processor, combine the
oats, pumpkin puree, nut or seed butter, maple syrup, pumpkin pie spice, and
vanilla extract. Pulse on low for a few seconds, scraping the sides as needed.
Process just until mixed, you want some of the oats to remain whole. Transfer the pat mixture to a bowl and fold in
the pumpkin seeds (or other seed/nut of choice) and chocolate chips.
3. Line a 9 x 5 inch loaf pan with plastic wrap or
parchment paper. Lay the mixture into the loaf pan, spreading it
out as you go, and pressing down very firmly. Place in the freezer for 30 minutes before
slicing into 8 bars or 10 squares. Store in airtight container in the fridge and
enjoy for breakfast or a snack!
Note: Invite your kids to help measure the ingredients and
have a taste test of some of the ingredients (oats, pumpkin, nut or seed
butter, maple syrup, pumpkin seeds) before it is put into the food processor so
that they know what they taste like separately and together at the end.
