1. Choose the smaller pumpkins for cooking. Before adding to soups, breads, purees, pies or smoothies, steam or roast them. As for the small decorative ones, try to cut off the top, scoop out the seeds and stuff with a savory protein filling (i.e. spiced ground turkey).
2. Roast the nutrient-rich seeds and use to top a salad or munch on as their own healthy snack!
3. Pumpkin helps with blood sugar control
4. 1/2 C of pumpkin provides 3 g of filling fiber...13% of your daily value!
5. The healthy fats in pumpkin seeds ward off cravings and keep your metabolism rolling
6. You can veganize a recipe when baking by swapping one egg for 1/4 C. of pumpkin
Ready in 30 minutes and makes 8 servings
15-oz can pumpkin puree
8 oz unsweetened vanilla almond milk
2 tsp ground cinnamon
1 tsp pure vanilla extract
3 Tbsp pure maple syrup
1 tsp virgin coconut oil
Zest of 1 orange
2 eggs, whisked
2 tsp cornstarch
Preheat oven to 425 degrees. Prepare a 9"x13" glass baking dish by placing a kitchen towel on the bottom. Place 8 small ramekins (about 1/2 C size) on the towel. Fill a kettle with water and bring to a boil.
Place all ingredients in a large bowl and whisk until smooth. Fill each ramekin with 1/2 C of the pumpkin mixture. Place the baking pan in the oven. Bring the boiling water over to the oven and fill up the baking dish with the water so that it rises about halfway up the ramekins ( a water bath).
Bake for 25-30 minutes. Remove and let cool for 10 minutes before serving.
Nutrients per serving:
Calories: 72, Total Fats: 2 g, Cholesterol: 53 mg, Sodium: 56 mg, Total Carbs: 13g, Protein: 3 g, Iron: 0.5 mg.
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