Pumpkin Power
Pumpkin has more to offer than just being a Halloween decoration or flavoring for fall lattes. This fall staple can have many positive health effects. Check out these great health benefits below:
1. Blood pressure: Pumpkins and pumpkin seeds contain lots of potassium and magnesium which can help lower blood pressure.
2. Antioxidants. The orange color of pumpkins is due to beta-carotene. This antioxidant may reduce the risk of certain cancers, heart disease, and asthma. Another compound in pumpkin is lutein, which helps protect eye sight.
3. High in fiber. 1 cup of canned pumpkin has almost 7 grams of fiber.
4. Blood sugar control. Besides being high in fiber, pumpkin pulp and seeds contain a compound that slows absorption of sugar from foods. Both factors can help regulate blood sugars.
5. Boosts immune health. Pumpkin is high in vitamin C and vitamin A which can help boost your immune system. This can come quite in handy this time of year.
Fresh, uncut pumpkins can be stored in a cool, dark place for up to two months! If you don’t want to cut up a whole pumpkin, grab a can of 100% pumpkin puree. Avoid the pumpkin pie mixes as these have a lot of added sugars. Enjoy this fall treat!
Information gathered & adapted from: https://www.medicalnewstoday.com/articles/279610.php and https://www.webmd.com/food-recipes/features/6-surprising-health-benefits-of-pumpkin#2
| Pumpkin Sage Soup |
Servings: 5 Ingredients: 1 Tablespoon olive oil 3/4 cup shallots, diced 3 cloves garlic, chopped 5 cups pumpkin puree, canned or fresh 4 cups low sodium chicken or vegetable broth 1 Tablespoon fresh sage 1/2 teaspoon salt 1/2 teaspoon pepper 1/4 cup plain greek yogurt for garnish (optional) Preparation: 1. Heat large sauce pot or dutch oven over medium heat. Add olive oil to heated pot. 2. Add shallots and saute until tender, about 4 minutes. 3. Add garlic and cook an additional minute. 4. Add pumpkin and broth to the pot, along with sage, salt and pepper. 5. Bring to a boil then reduce to a simmer. Cook, covered for 15 minutes. 6. Pour cooked soup into a blender or use immersion blender to blend until smooth. 7. Garnish with a dollop of Greek yogurt and sage. Serving Size: 1 cup Nutrition Information per Serving: 131 calories, 4 grams total fat, 0.9 grams of saturated fat, 20 grams carbohydrate, 4 grams fiber, 7 grams protein, 300 milligrams sodium, 838 milligrams potassium, 4.6 grams sugar Recipe adapted from: https://cookeatshare.com/recipes/pumpkin-soup-with-wine-708034 |
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