September is here… and the means pumpkin spice everything is inseason! Of course, everyone is headingto Starbucks for the Pumpkin Spice Latte, and I’m sure a pumpkin pie will makeits way to your Thanksgiving table, but I like to enjoy pumpkin flavors allseason long—with a healthy twist! Hereare 101+ healthy pumpkin recipes for you to try this fall.
Eating healthy is so important to me. But so is eating food that actually tastesgood! Probably the biggest misconceptionpeople have about eating healthy is that it has to taste bland or terrible, orit must not be healthy—and that couldn’t be more wrong! There are several ways to make thingshealthier, without sacrificing flavor.So, I’ve complied lots of tasty recipes that are keto, gluten free, oruse natural sweeteners. Lots of taste…and less fat and calories!
Healthbenefits of pumpkin
Pumpkin may not really be thought of as all that healthy because,well, it is usually in pumpkin pie or a pumpkin spice latte, right?! But pumpkins actually have severalhealth benefits:
Fiber—pumpkin is high in fiber, which helps to slow digestion andmake you feel fuller longer. So pumpkincan actually be beneficial to help you lose weight.
Beta Carotene—you may know that pumpkin is full of beta carotenebecause of the orange color. But did youalso know that beta carotene is converted to vitamin A in your body? And vitamin A is a key component for goodvision and optical health! Beta carotenemay also help to lower your risk of certain types of cancer.
Vitamin C—great for immunity
Healthy Pumpkin Dessert Recipes
Pumpkin pie may be the best known pumpkin dessert, but there trulyare unlimited desserts to make that include pumpkin—that are healthier for you.
One of myfavorite dishes to make when the weather gets colder is soup! Definitely looking forward to a bowl ofdeliciousness this year. But there areseveral ways to incorporate pumpkin into your lunches and dinners too.
If you lovepumpkin spice latte, but don’t want all the calories, here are some alternativerecipes to try to get your PSL fix in a healthier cup of coffee!
For cooking, you'll want to use sugar pumpkins (also called pie or sweet pumpkins), which are small and round. Long Island Cheese pumpkins, which are more oblong and can look like a wheel of cheese, are also good to eat. Field pumpkin types are larger, have watery, stringy flesh, and are best for decorating.
To complement pumpkin with sweet flavor pairings, consider using spices like nutmeg, cinnamon, allspice and vanilla, or sweet ingredients like chocolate, maple, honey, cranberries or brown sugar. Create savory dishes by pairing pumpkin with spices like chilies, cajun, cayenne or pepper.
It may seem tempting, but I wouldn't recommend cooking with the big pumpkins you normally get at the pumpkin patch. They tend to be very stringy and not flavorful. Instead, I recommend using a pie pumpkin or sugar pumpkin (pictured above).
Pros: According to the USDA's Dietary Guidelines for Americans, we should all be eating 2 cups of orange veggies each week. Pumpkin pie can help meet these recommendations plus that brilliant orange color provides the antioxidants vitamin A and lutein.
Also known as pie pumpkins or sweet pumpkins, the sugar pumpkin is perfect for pies because they aren't as stringy and contain less water than other pumpkins. As their name indicates, the sugar pumpkin can be quite sweet compared to other pumpkins.
We like butternut pumpkins best when they're roasted, but this hardy oblong variety is one of the most versatile options in the pumpkin aisle. Butternuts are a little sweeter, dryer and can be turned into soups, roasted with cinnamon or put to use in most cooked pumpkin dishes.
Popular blends of pumpkin spice include warming flavors that are often found in baking, like ginger, nutmeg, allspice, cloves, and cinnamon. While different blends vary in proportions and some other spices may be be included in smaller quantities, those spices tend to be the most popular.
Since pumpkin contains soluble fiber, it can help loosen stool, preventing and relieving constipation. The fibers in pumpkin are also prebiotics that helps the growth and balance of the typical gut microbiota. An imbalance of the microorganisms in the gut may contribute to constipation, according to a 2019 study .
The Best Overall: Libby's 100% Pure Canned Pumpkin
The baked pie filling we made using this puree was creamy and soft, and we could actually taste the pumpkin itself along with the other spices the pie recipe called for.
In addition to flavor and bright orange color, canned pumpkin also adds tons of moistness to baked and savory goods. Canned pumpkin can be used as an ingredient in all of the following: Homemade pumpkin pie filling.
Using the right ingredients, you can make a mouthwatering pumpkin pie. Additionally, they contain less sugar and calories than sweet potato pie. This makes them an ideal choice for those who are looking for a low-calorie option.
You'll find lots of sugar babies available at the farmers' market. Also known as Sugar Pie pumpkins, these thin-skinned squash are smaller (4-8 lbs.) and have a sweet, dense flesh with a fine-grained, smooth texture. The cooked flesh is a bit drier, which makes a great pie filling.
Pie pumpkins, also called sugar pumpkins, usually weigh 1 to 6 pounds. Their flesh is denser and sweeter that the bigger ones, which are called carving or jack-o'-lantern pumpkins.
If it sounds hollow, it may be too young. If it sounds solid, it means that the flesh inside is thick, firm, and ready for cooking. To get the perfect pumpkin, choose one with a flat round shape, and rough, dark skin. The stem should have deep dimples, which shows that the pumpkin is ripe enough.
Introduction: My name is Lidia Grady, I am a thankful, fine, glamorous, lucky, lively, pleasant, shiny person who loves writing and wants to share my knowledge and understanding with you.
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