Tasty Recipe Tuesday – Pumpkin Everything (Day 1)
It’s October and if you’re a Starbucks fan, the word “Pumpkin” just makes everyone smile. So why not refresh your Pumpkin 101 knowledge and a quick baked good recipe to make you smile at home. It’s a shame that pumpkin is only popular for two months out of the year, then we forget about it until the following year. If you didn’t know, pumpkin is a low-calorie squash and is rich in potassium and loaded with beta-carotene (a powerful antioxidant). It’s natural sweetness brings flavor to baked goods without any added guilt. Who doesn’t like warm, savory….healthy bread.
Try this whole-wheat bread with a new twist though—by adding walnuts, sesame, and pumpkin seeds! Whole-wheat flour is low in fat and cholesterol, and high in figure-friendly fiber. As a bonus, walnuts are chock-full of omega 3 fatty acids, and pumpkin seeds are a great source of protein, magnesium, and zinc. If you didn’t know, now you know. Here are some more facts about pumpkin;
If you don’t have the time to go pick a pumpkin, one cup of canned pumpkin has seven grams of fiber and three grams of protein— even more than the fresh stuff— and contains only 80 calories and one gram of fat. Plus, canned pumpkin is packed with vitamins and provides over 50 percent of the daily value of vitamin K, which may reduce the risk for some types of cancer.
Still, the real treasure is in the seeds. One ounce (about 140 seeds) is packed with protein, magnesium, potassium, and zinc. Studies suggest pumpkin seeds provide a number of health benefits— such as blocking the enlargement of the prostate gland, lowering the risk of bladder stones, and helping to prevent depression. Plus, they contain high levels of phytosterols, which research suggests can reduce cholesterol and even help prevent some types of cancers. So if you never tried the seeds, investigate ways to use them in your cooking. Being creative will help, especially with kids. Alright, try this recipe and enjoy it at home after a healthy meal. Let us know what you think about it.
2 heaping tbsp raisins (25 g)
3 prunes, chopped (25 g)
2 dates, pitted and chopped (25 g)
4 Cal figs, chopped (65 g)
1 cup pumpkin puree
1 tsp vanilla extract
1 tbsp honey
1/2 cup low-fat buttermilk
1-1/2 cups whole wheat flour
1/2 tsp salt
1 tsp cinnamon
1 tsp pumpkin spice
1/8 tsp fresh ground nutmeg
1-1/4 tsp baking soda
- Preheat oven to 350 degrees F. Coat the inside of a loaf pan with cooking spray.
- Add the raisins, and the chopped prunes, dates, and figs to your food processor, along with the pumpkin, vanilla extract, honey, buttermilk, and egg and blend until smooth. Pour into a medium size bowl.
- In a separate bowl, mix together the wheat flour, salt, cinnamon, pumpkin spice, nutmeg, and baking soda.
- Pour the dry ingredients into the wet, and fold together. Mix only until it is incorporated, so that you don’t over mix.
- Transfer the mixture to your bread pan and bake for 1 hour, or until a toothpick comes out clean from the middle of the loaf.
- Cool on a baking rack and store covered (in the frig).