Pumpkin Spice Can Be Nice & Healthy Too!

It's that time of year again, where everything has a touch of pumpkin spice – but what about the pumpkin itself? Check out Luisa’s latest segment on all things Pumpkin in the kitchen with Eve Russo on 69 News WFMZ. Pumpkin spice is everywhere, from coffee to milkshakes to bread and pies. But today, it's not about the flavoring everyone is using – let's take a moment to appreciate the pumpkin itself. Pumpkins are all around, versatile for so many things, and they pack a bunch of health benefits. They come in different shapes and sizes, such as the classic pumpkin pie pumpkin and acorn squash.

 
 

What do you do with these pumpkins? Well, they do make lovely decorations for your front porch, but they're also loaded with nutrients. Pumpkins are rich in vitamins A, C, E, and minerals. Moreover, they're low in calories, high in fiber, and loaded with antioxidants. When it comes to cooking pumpkins, you've got plenty of options:

  • Roasting: Drizzle with olive oil and a pinch of sea salt, and you can enjoy them plain or as a delicious addition to your salad or a flavorful side dish.

  • Pumpkin Soup: A classic and comforting option that's perfect for chilly autumn evenings.

  • Pumpkin for Dogs: Many people feed pumpkin to their furry friends because it's not only nutritious but also beneficial for their digestion.

  • Pumpkin Custard: A personal favorite, (similar to pumpkin pie without the crust) which combines the richness of custard with the earthy, sweet flavor of pumpkin.

And don't forget, it's not just the pumpkin meat that's beneficial. Pumpkin seeds are full of healthy fats, magnesium, and zinc. You can roast these seeds for a tasty and nutritious snack or add them to salads and other dishes.

If you're looking to create your own pumpkin spice flavor, it's surprisingly simple and healthier than store-bought syrups. It's a blend of nutmeg, ginger, clove, and cinnamon, and these spices offer more than just taste:

  • Cinnamon: Packed with antioxidants and can help with blood sugar regulation.

  • Nutmeg: Contains B vitamins and various minerals.

  • Ginger: Rich in iron, potassium, zinc, and aids digestion.

  • Clove: Abundant in antioxidants, vitamins, and minerals.

Try the following recipes to incorporate more delicious and nutritious pumpkin in your diet this season!

Pumpkin Chia Seed Pudding:

  • 1 cup coconut milk

  • 1/2 cup pumpkin puree

  • 1-2 tablespoons maple syrup (to taste)

  • 1 teaspoon pumpkin pie spice

  • 1/8 teaspoon sea salt

  • 1/4 cup chia seeds

In a medium bowl, combine the milk, pumpkin puree, pumpkin pie spice, salt, and maple syrup. Stir until the mixture is smooth and has an even consistency. Add the chia seeds, mix again, cover, and chill for 4 hours or until set. Enjoy it cold and top it with coconut whipped cream. Leftovers can be stored in the fridge for 3-4 days.

Pumpkin Energy Balls:

  • 2 cups old-fashioned rolled oats

  • ½ cup no-sugar added natural sunbutter

  • ½ cup pumpkin puree

  • 2 tablespoons chia seeds

  • ¼ cup maple syrup

  • 1 tsp vanilla extract

  • 1 tsp ground cinnamon

  • ½ tsp ground ginger

  • ⅛ tsp ground cloves

  • ½ cup dark chocolate chips

Place all ingredients in a large bowl, mix well, and use a 2-tablespoon cookie scoop to portion the mixture into balls. Refrigerate for at least 30 minutes until they firm up.

During this wonderful season when pumpkins are all around, why settle for pumpkin spice syrup or flavorings? Go for the real deal with all the real benefits. Embrace the versatility and nutritional value of pumpkins and explore the wide array of delicious recipes you can create with them. Enjoy the rich, earthy flavors and the health benefits of this seasonal favorite.

Luisa Szakacs