Who doesn’t love a piping hot pumpkin pie after a big Thanksgiving meal? Even better is a cold slice for breakfast the next morning (if there is any left over, that is). I wish I could tell you that this desert is incredibly nutritious and that you can eat it as much as you want, but that buttery crust full of refined sugars is never going to be a healthy choice. However, that comforting, delicious filling is a wonderful source of nutrients and fiber! And isn’t that the best part of the pie anyway?
Whether you roast your own little sweet pumpkin or reach for unsweetened canned version, the filling is a surprisingly healthy and tasty addition to your diet during the holidays and all year. The flesh of this festive squash supports your body by supplying many vital nutrients:
Spice up your pumpkin for even more flavor and health benefits. Traditional pumpkin spice is a combination of cinnamon, nutmeg, allspice, ginger, and cloves. For more information on the health benefits of cinnamon and ginger, see my previous post on spices. For this Thanksgiving and beyond, dress up your spiced pumpkin puree in new ways to get all the benefits without wrapping it in a package of empty calories. Here are some tasty ideas for incorporating pumpkin into your diet:
And don’t forget about the seeds! Pumpkin seeds are also nutrient dense treats to add to salads, cereals, smoothies, or just on their own. They are quite versatile and can be consumed in different ways. If you are roasting your own little pumpkin for the flesh to make a puree, don’t throw those seeds away. Roast them and save them. If you are stocking up on the unsweetened canned variety, then stop by the bulk food section and get some roasted pumpkin seeds. Since the seeds are packed with fiber and protein, they can help make you feel full and satisfied on very few calories. And adding these little dietary powerhouses to your diet is a simple, savory way of adding these nutrients:
So, let’s give thanks for the mighty pumpkin and all it offers. Have fun searching for healthy recipes — the internet is brimming with them this time of year and the possibilities are endless. Pumpkin chili, curry and butter; have it for breakfast, lunch, dinner, and dessert. Just watch the intake of refined sugars and white flours to get the best of what this seasonal fruit has to offer. Enjoy!
This information and more is available to patients in the Functional Nutrition Program overseen by Austin Preferred’s Holistic Medical Provider. Contact us at (512) 442-2727 if you’re interested in scheduling a consultation at our South Austin, Texas location.
By: Nicole Griffis, HNP, APRN-BC