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Pure canned pumpkin can be added to smoothies, oatmeal, baked goods, pancakes and much more. Need just a small amount? Pour the remainder into small, freezer-safe containers (or into a silicone ice cube tray covered with a gallon-size zip-close bag), freeze it and defrost as needed.

Most of these frothy drinks are totally pumpkin-less, though some versions contain a smidgen. In either case, the biggest problem is that these are really indulgent desserts in disguise: A 16-ounce cup may have as much as 400 calories, 50 grams of sugar and nearly half the maximum amount of saturated fat you should get in an entire day. (If you cant pass it up, ordering yours with skim milk, less syrup and no whip will blunt the damage.)

Pumpkin pie spice doesnt contain any pumpkin either, but this spice blend (typically cinnamon, nutmeg, ginger and allspice) offers plenty of health benefits provided you use it to add flavor to otherwise healthy foods. Cinnamon might help balance blood sugar, ginger may relieve minor stomach upset, and nutmeg offers B vitamins and minerals, Kimberlain says. Try adding this seasoning to unsweetened applesauce, oatmeal or regular coffee or tea.

Many people think of pumpkin as a vegetable, but treat it as a fruit by saving it for sweet drinks and desserts. Neither is quite right. By scientific definition, a fruit develops from the flower of a plant, while other parts are categorized as vegetables, so pumpkin fits the bill. And pumpkin itself isnt inherently sweet; its all about what you pair with it. Pumpkin is very versatile, says Kimberlain, who likes to use it in risottos and chilies or simply roast it and serve as a side dish.

Lakatos is a fan of pumpkin seed butter, an earthy green paste you can buy premade or make yourself (by pureeing pumpkin seeds with a small amount of sea salt). I often recommend it to vegetarians, because its a good deal higher in protein than most nut butters, she says. (It has about 9 grams per serving.) When youre craving something with a little sweetness but dont want to go overboard, try Lakatos recipe for Pumpkin Pie Oat Breakfast Muffins.It incorporates canned pumpkin and pumpkin seeds and has a reasonable 8 grams of sugar per muffin. (A typical blueberry muffin, in contrast, can have as much as 35 grams.)

Ingredients

2 cups old fashioned oats or rolled oats (not instant)1 tsp. baking powder1/4 tsp. salt1 Tbsp. pumpkin pie spice1/4 tsp. vanilla extract1 cup almond milk (we used unsweetened vanilla)3/4 cup canned pure pumpkin1 egg1/4 cup honey1/4 cup dried cranberries (if youd like muffins a little sweeter, we suggest adding an additional 1/4 cup)3 Tbsp. raw pumpkin seeds1 Tbsp. seed and grain blend (we used Trader Joes Super Seed & Ancient Grain blend; you can use whatever type of seed or grain you have on hand!)

Directions

1. Preheat oven to 350F.2. Line a 12-cup cupcake pan with muffin papers or coat with nonstick spray.3. Combine all ingredients and mix completely until thoroughly combined in a bowl.4. Divide batter into 12 cups so its evenly distributed.5. Bake for 18 to 22 minutes.

When done, the tops will be firm and not gooey or moist. Poke with a toothpick and when it comes out clean, the muffins are ready! Be careful not to overbake.

Nutrition Facts Per Serving: 105 calories, 2g fat, 0g saturated fat, 16mg cholesterol, 75mg sodium, 20g carbohydrate, 2g fiber, 8g sugar, 3g protein

Source:Nutrition Twins

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7 Surprising Health Benefits of Pumpkins - AARP

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