Every fall, pumpkin pops up in various recipes, from pumpkin spiced lattes to pumpkin pies. While it's a trendy autumn ingredient, there are also many pumpkin benefits, as it's a great source of fiber and low in calories.
Read on to learn about pumpkin nutrition, from benefits to pumpkin calories and more.
Pumpkin Nutrition and Benefits
Pumpkin is a great ingredient for creating healthy recipes. You can use it in savory or sweet recipes to take advantage of the pumpkin nutrition value. Additionally, you can use it as a low-calorie replacement for eggs and oil. Below, you’ll find more details on health-related pumpkin benefits.
Rich in Vitamin A
Each serving of pumpkin is particularly rich in vitamin A, which is good for your eyes and reproductive system. It also helps your organs remain healthy. This is a nutrient that is necessary for a healthy lifestyle.
Beta carotene, also found in carrots, turns into vitamin A in the body. Additional benefits of vitamin A include boosting your immune system to help you avoid winter colds and the flu.
Fiber-Rich and Low-Calorie
What makes pumpkin healthy is its low number of calories per serving (83 per can of pumpkin puree). Additionally, it's rich in fiber which helps you stay full for longer. You can eat a large amount of pumpkin and potentially lose weight. Consider adding this squash to your diet for its pumpkin lose weight benefits.
Additionally, you can use items like a Digital Air Fryer to help you use less oil. You can enjoy a healthier lifestyle without sacrificing your favorite foods by reducing your oil intake.
Vitamin C, Vitamin E, Iron, and Folate
Additionally, pumpkin has vitamins C, E, iron, and folate. These vitamins and nutrients are also known to help boost immunity. Vitamin C, in particular, helps produce white blood cells, so eating pumpkin can even help wounds heal faster.
High in Antioxidants
Pumpkins are high in antioxidants, which have been shown to have a potential connection with decreasing the risk of chronic illnesses. High levels of free radicals in one’s body can cause illnesses such as cancer and heart disease. Antioxidants can help neutralize free radicals.
Simple Pumpkin Pie Recipes
Creating a homemade pumpkin pie is one of the easiest and tastiest pumpkin recipes. It requires minimal ingredients, and you can have it ready in no time! While you can use a traditional oven and whisk, an immersion blender and toaster oven will help speed up the process so you can slice into your pie in no time. Here’s what you’ll need:
- 1 can of pumpkin puree
- 2/3 cup maple syrup
- ½ cup almond milk
- 2 large eggs
- 1.5 tbsp pumpkin pie spice
- 1 tsp vanilla
- 1 uncooked pie crust
- Preheat an Air Fryer Toaster Oven to 350F.
- Use an Immersion Hand Blend (with whisk attachment) to mix everything (except for the crust) until smooth.
- Pour the filling into the crust.
- Bake the pie for about 20 minutes or until a knife comes out of the center clean.
- Allow the pie to cool, then serve.
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