It’s that time of year again! Soon enough kids will be carving pumpkins and setting them on the front porch to glow throughout the night. Although this food is commonly used for decoration, it can also be creatively nutritious in the kitchen!
Pumpkin is a nutrient-dense food. At only 49 calories per cup, pumpkin contains over 10% of the Reference Daily Intake (RDI) for copper, manganese, riboflavin, vitamin E, potassium, vitamin C, and almost 50% of the RDI for vitamin K, as well as other important nutrients! In addition to offering a wide variety of vitamins and minerals, pumpkin is a versatile ingredient. Whether you are craving something savory, sweet, or a little salty there is a host of recipes. Check out some of my favorites below! (Click the pictures for sources)
Savory
Ingredients:
1 cup white whole wheat flour or regular whole wheat flour 1 tablespoon baking powder ½ teaspoon cinnamon (or substitute 1 teaspoon pumpkin spice blend) ¼ teaspoon nutmeg ¼ teaspoon salt 1 cup milk of choice ⅓ cup pumpkin purée 1 egg 2 tablespoons maple syrup or brown sugar ½ teaspoon vanilla extract 2 tablespoons melted butter or coconut oil
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Instructions:
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Sweet
Ingredients:
1 cup white whole wheat flour or regular whole wheat flour 1 tablespoon baking powder ½ teaspoon cinnamon (or substitute 1 teaspoon pumpkin spice blend) ¼ teaspoon nutmeg ¼ teaspoon salt 1 cup milk of choice ⅓ cup pumpkin purée 1 egg 2 tablespoons maple syrup or brown sugar ½ teaspoon vanilla extract 2 tablespoons melted butter or coconut oil
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Instructions:
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Salty
Ingredients:
Approximately 1 cup pumpkin seeds from 1 large carving or sugar (pie) pumpkin 1 Tbsp avocado or melted oil (I add 1 Tbsp per 1 cup seeds) 1 healthy pinch sea salt |
Instructions:
This post was written by Caleigh Kohel, Nutrition Student |