We carve them, paint them, and place them on doorsteps and mantels. And while pumpkins make wonderful seasonal decor, their versatility is unmatched in the kitchen. In addition, the health benefits of pumpkin make them worthy of a spot on your menu. They’re rich in fiber and a great source of antioxidants. One cup of cooked pumpkin contains more than 200% of the recommended daily intake of vitamin A. Plus, the flesh and seeds of this enormous fruit (did you know they are a fruit?) are edible and can be used in sweet or savory dishes. Below are some of the health benefits of pumpkin, followed by a delicious muffin recipe.
5 Incredible Health Benefits of Pumpkin
1. Heart Health
A good source of antioxidants, which can help protect arteries from plaque buildup.
2. Strong Bones
Potassium, vitamin k and magnesium help support bone density.
3. Immunity Boosting
Chock full of vitamins C and E, iron, and folate, which can help boost your immune system and speed up healing.
4. Skin Health
Beta-carotene in pumpkin helps reduce inflammation and ward off skin cancer. Alpha-carotene may also help slow down the aging process.
5. Cholesterol & Digestion
A good source of fiber, pumpkin can help remove cholesterol from the body and improve digestive health.
Healthy Pumpkin Muffin Recipe
INGREDIENTS
- ⅓ cup melted coconut oil or extra-virgin olive oil*
- ½ cup maple syrup or honey
- 2 eggs, at room temperature
- 1 cup pumpkin purée
- ¼ cup milk of choice
- 1 teaspoon baking soda
- 1 teaspoon vanilla extract
- ½ teaspoon salt
- 1 ½ teaspoons pumpkin spice blend (or ½ teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground nutmeg, and ¼ teaspoon ground allspice or cloves)
- 1 ¾ cups whole wheat flour
- ⅓ cup old-fashioned oats, plus more for sprinkling on top
INSTRUCTIONS
- Preheat oven to 325 degrees Fahrenheit. Line or grease muffin tin with cooking spray.
- In a large bowl, beat the oil and maple syrup or honey together with a whisk. Add the eggs and beat well. Mix in the pumpkin purée and milk, followed by the baking soda, vanilla extract, salt, cinnamon, ginger, nutmeg and allspice.
- Add the flour and oats to the bowl and mix with a large spoon, just until combined.
- Divide the batter evenly between the muffin cups. Sprinkle the tops of the muffins with a small amount of oats, followed by a sprinkle of cinnamon.
- Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
Source: Cookie and Kate