Many pumpkin recipes are beneficial for overall health. Pumpkin is a nutritionally packed fruit that needs to get included more regularly.
The orange squash is full of seeds inside, it is a nutrient-dense fruit with savoury flavours that can get added to beverages, small treats, main courses, and desserts. Each part of this fruit can have healthy usage from its outer cover to the seeds.
Pumpkin has many nutrients like vitamins A, vitamin C, vitamin E, potassium, iron, fibre, etc. These components make it a much-needed ingredient for daily use. It is also low in calories which might be beneficial for weight loss.
Health Benefits of Pumpkin
Listed below are some of the best benefits of pumpkin:
1. Benefits Eyesight
Pumpkin is full of vitamin A which is necessary for keeping your vision sharp. It is highly recommended to keep your eyesight sharp in dim lighting.
2. Helps Keep Heart Healthy
Pumpkin has lots of fibre which helps to ward off any heart troubles. It also contains vitamin A and potassium, which plays a key role in keeping your heart healthy.
3. Boosts Immune System
As pumpkin is rich in beta carotene, vitamin C, vitamin E, iron and folate, which boosts the immune system. Pumpkin can also help the immune cells to fight germs, and it also provides speedy healing when wounded.
4. May Help Fight Cancer
Pumpkin provides a special force that protects from certain cancers due to its vitamin A component. Pumpkin lowers the risk of prostate and lung cancer. It works better than vitamin supplements.
5. Nourishing Seeds
Not only the pumpkin but its seeds also provide nourishment. The pumpkin seeds are packed with antioxidants which can fight against chronic diseases.
6. Helps Treat Overactive Bladder
According to some research, pumpkin seed oil is beneficial in treating urinary disorders, mostly overly active bladder. It reduces the symptoms like overactive bladder, uncontrolled incontinence, etc.
7. Helps Fight Hypertension
Pumpkin can have healthier effects on lowering blood pressure, as it is full-packed with potassium. The unsalted pumpkin seeds have minerals and plant sterols, which raise beneficial cholesterol levels and keep blood pressure down.
8. Battles the Fertility Issues
Pumpkin also contains zinc which is extremely useful for increasing fertility. The zinc compound is essential for male fertility to treat and prevent any sperm-related issues.
9. Helps Reduce Weight
As pumpkin contains loads of fibre and lower levels of calories, it is the perfect food for healthy weight loss. This potassium-rich food can also prevent stroke, diabetes, and kidney damage. It can also increase bone density to boost bone health for a long time.
10. Better Sleep Quality
Pumpkin seeds contain tryptophan which helps serotonin chemical secretions. Serotine is an advantageous chemical that boosts mood levels and helps promote better sleep.
Healthy Pumpkin Recipes
Listed below are some of the best pumpkin recipes you must know about:
1. Pumpkin Baked Oatmeal
This recipe brings a great combination of pumpkin spice and cinnamon flavours. Both baked oatmeal and pumpkin are nutritious, which makes this pumpkin dish tasty as well as healthy. It is a perfect addition to your daily breakfast and brunch.
Ingredients Required
- 2 ½ cups of rolled oats
- Pumpkin pie spice
- Cinnamon and salt
- 2 tbsp oil
- 1 tsp baking powder
- 1 tsp of vanilla extract
- 1 ½ cups of whole milk
- Unseasoned pumpkin puree
- Pure maple syrup
- Pecans or walnuts
How to Make
There are four steps for making this pumpkin-baked oatmeal, they get prepped, mixed, poured, and baked.
- Coat the baking dish with cooking spray or spread some oil over it.
- Mix the oats, baking powder, pumpkin pie spice, cinnamon and salt into a smooth batter.
- Add the pumpkin puree, milk, maple syrup, vanilla extract, and oil, and mix it well.
- Pour the mixture into the baking dish and add some walnuts or pecans for extra crunch.
- Bake it until it’s golden brown at 375°C for 35 – 40 minutes.
- Serve with maple syrup or yoghurt to add extra deliciousness.
Cooled baked oatmeal at room temperature can be stored for up to 2 days in an airtight container in the refrigerator. Reheat it in the microwave when required.
2. Pumpkin Spice Muffins
Sweet pumpkin recipes for holidays and festivities always include muffins. They are just as delicious as other muffins but have significantly low calories.
Ingredients Required
- ⅓ cup of sugar
- ¾ cup of whole wheat flour
- ½ tsp salt
- ½ tsp of nutmeg and cinnamon
- Raisins
- 1tsp of baking powder
- 1 cup of pumpkin puree
- 2 eggs
- ¼ cup of canola oil
- ¾ cup low-fat buttermilk
- A box of instant pumpkin sweet pudding
How to Make
- Preheat the oven and grease the muffin cups to start this process.
- Mix the flour, salt, sugar, cinnamon, nutmeg, and baking powder.
- Combine the eggs, buttermilk, canola oil, and pumpkin in a large bowl.
- Add both the mixtures together and stir continuously.
- Pour the mixture into the prepared muffin cups and insert them in the oven.
- Bake for 25-30 minutes or until the toothpick gets cleanly removed after inserting it in the centre.
- Cool and serve or store it in a lidded container.
3. Pumpkin Pie
Pumpkin is a great source of beta carotene, which produces vitamin A or an antioxidant. It is more than a healthy dessert to enjoy spicy flavours with cinnamon, ginger and nutmeg added.
Ingredients Required
- 1 canned pumpkin
- 1 canned fat-free condensed milk
- ½ cup of egg substitute
- ½ tsp of salt and cinnamon
- ½ tsp of nutmeg and ginger
- A 9-inch pastry shell
How to Make
This pumpkin pie recipe requires three steps mixing, baking and low-heat baking.
- Preheat the oven and start by mixing canned pumpkin, milk, egg substitute, salt, cinnamon, ginger, and nutmeg. Whisk them all until a smooth texture gets formed.
- Pour the batter into a pastry shell.
- Bake for 15 minutes at 425°C.
- Reduce the heat and bake for 25-30 minutes or until the inserted knife comes clean.
- Cool it and serve, refrigerate, or freeze.
4. Pumpkin Pie Smoothie
After all these sweet pumpkin recipes, it is better to add a nutritional beverage to your list. A pumpkin pie smoothie can be most effective, as you can customise your drink by adding other fruits, veggies, or proteins. Plus it tastes similar to pumpkin pie, so you can enjoy a delicious treat every day.
Ingredients Required
- Pumpkin puree
- Greek yoghurt
- Ripe bananas
- Low-fat milk
- Pecan butter or almond butter
- Vanilla extract
- Cinnamon, ginger, nutmeg and salt
- For extra nutrients, add flaxseeds, chia seeds, or hemp seeds
How to Make
- Start blending all of the above ingredients in a blender
- Start the blender at a lower speed, then increase the level slowly
- Check if the ingredients are well mixed, if it does not mix properly, blend again
5. Pumpkin Soup
This is one of the classic pumpkin recipes that is easy and quick to make. It does not require much to be a smooth, creamy, and fully flavoured delight.
Ingredients Required
- Canned pureed pumpkin or peeled and chopped pumpkin
- Onion and garlic
- Stock or broth
- Milk or cream
- A little bit of butter
How to Make
- Mix pumpkin, onion, garlic, stock, milk, and water
- Boil for about 15 minutes until the pumpkin becomes tender
- Blend the mixture for a smoother texture
- Add milk or cream with a pinch of butter
Conclusion
Although pumpkin dishes may be a seasonal favourite, it’s time to add them to your regular diet. The benefits of this fruit may exceed the expectation of most.
Even though there is much more research needed to prove these claims, it is evident that pumpkin recipes have a positive impact. You can enjoy it roasted or pureed; in soups or cakes. It can be a better substitute for sugary or junk food.
Many more pumpkin dishes can have the same advantages. You can mostly substitute all the ingredients for vegan options from the above dishes.
Pumpkin sweet and spicy flavours offer a tasteful time, but it’s also necessary to achieve healthier benefits. Sugar-stuffed, processed goods, or added flavouring might not be that effective in the long run.
Frequently Asked Questions About Pumpkin Recipes
Q. Which is the healthiest pumpkin recipe?
Pumpkin soups, smoothies, and hummus are healthier pumpkin-based recipes.
Q. How is pumpkin good for high blood pressure?
The potassium and minerals are highly concentrated in pumpkin, which helps regulate high blood pressure.
Q. How to eat pumpkin for healthier results?
Making a pumpkin puree or eating roasted pumpkin seeds need to be included in a healthy diet.
