Celebrating National Pumpkin Day!

By Callie Spooner, Dietetic Intern

National Pumpkin Day is celebrated every year on October 26th! The pumpkin is a representation of the beginning of Autumn, a traditional decoration during Halloween and Thanksgiving holidays, and a main ingredient in many fall recipes! Pumpkins are considered a fruit and a member of the squash family. It takes approximately 90 – 120 days to grow the average pumpkin. Did you know, the world’s largest pumpkin weighs 2,702 lbs and could could make up to 1,000 pumpkin pies?

Not only is the pumpkin an important fall symbol, but it is packed with nutrients important for our health. In fact, pumpkin is one of the best sources of beta-carotene, providing about 200% of our daily recommended Vitamin A per serving. This is extremely beneficial for both our vision and immune health. Pumpkin is also high in potassium, vitamin C, and other antioxidants, which supports skin health and heart health. It can also help protect against many chronic diseases. Pumpkin seeds contain magnesium, zinc, and the amino acid tryptophan, which are effective in promoting better sleep. It is also worth nothing pumpkin is high in fiber, protein, and made up of 90% water, making it a very low-calorie, nutrient-dense choice!

This fall try some of these delicious recipes, packed full of flavor, offering all the benefits of pumpkin!! You can enjoy them with family and friends for a festive meal or treat throughout the holiday season!!

Pumpkin Oatmeal Pancakes

These pumpkin pancakes are fluffy, delicious, and perfect for a fall-inspired breakfast. They are also so easy to make and the ingredients can be entirely mixed together in a blender! The recipe includes oats instead of flour to provide a gluten-free source of complex carbohydrates and protein, making it such a great post-work-out meal. The pancakes are naturally sweetened with maple syrup and include eggs and pumpkin puree for additional vitamins and minerals. Top with fruit, nuts, Greek yogurt, or a drizzle of maple syrup or peanut butter to complement the unique pumpkin flavor and add extra nutrients. There is no doubt that these easy-to-make pancakes will be your favorite fall-breakfast staple!

Prep Time: 10 min | Cook Time: 10 min | Total Time: 20 min | Makes 6 pancakes

Ingredients:

• ¾ cup pumpkin puree
• 2 large eggs
• ⅔ cup unsweetened vanilla almond milk (or milk of choice)
• 2 teaspoons vanilla extract
• 1 Tablespoon pure maple syrup
• 1 ½ cups old fashioned rolled oats, gluten free if desired
• 2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/2 teaspoon allspice
• 1/2 teaspoon nutmeg
• 1/2 teaspoon ground ginger
• 1/4 teaspoon salt
• Olive oil, for cooking
• Additional Topping Ideas: walnuts, Greek yogurt, fruit, peanut butter,

Instructions:

1. Add all the ingredients to a blender and blend on high until completely smooth, about 30 seconds to 1 minute.
2. Lightly coat a griddle with coconut oil, vegan butter or olive oil and place over a medium heat. Once the pan is hot, add about 1/3 cup of the batter to the griddle for each pancake; the batter may be thick so you'll need to use a spoon to spread out the batter a bit. It will get thicker as it sits so be sure to cook these pancakes immediately after blending. Cook for 2-4 minutes until pancakes slightly puff up and you see a few bubbles along the edges.
3. Flip cakes and cook until golden brown on underside. If you find pancakes are browning too quickly, lower the heat. Start on medium heat, then reduce to medium low later so pancakes won't burn. If griddle starts smoking, your pan is too hot. Wipe the skillet clean and repeat with more oil and remaining batter. Makes 6 pancakes total. Serves 3, 2 pancakes each.

Nutrition Facts Per Serving (2 pancakes): Calories: 258, Carbs: 39.6, Protein: 9.8g, Fat: 6.8g, Saturated Fat: 0.8g, Fiber: 6.3g, Sugar: 8.8g

Recipe From: https://www.ambitiouskitchen.com/healthy-pumpkin-oatmeal-pancakes/

No Bake Pumpkin Spice Energy Bites

These energy bites are perfect for an afternoon snack or “pick-me-up” before a workout! They have a unique fall twist from a mix of pumpkin spices and natural pumpkin puree that is extremely rich in vitamin A. The peanut butter not only helps the oats stick together, but it adds a source of plant-based protein and healthy fats. The chia seeds provide antioxidants, omega-3 fatty acids, and fiber that can help to satiate your hunger. This recipe is gluten-free, dairy free, and vegan. However, you can add a variety of mix-ins such as hemp seeds, shredded coconut, or protein powder to make the recipe your own! You can store these in the refrigerator for up to a week or freeze up to 3 months as an easy, go-to snack option.

Prep Time: 30 min | Total Time: 30 min | Makes 24 Energy Balls

Ingredients:

• 1 cup peanut butter (or any nut butter)
• ½ cup pumpkin puree
• 1 tsp vanilla extract
• ½ cup maple syrup (or honey)
• 1 ½ gluten-free rolled oats (add a bit more if your batter is too sticky)
• ¼ cup chia seeds
• 1 Tbsp pumpkin spice
• ½ dark chocolate chips
• Additional Mix-Ins Ideas: hemp seeds, flax seeds, shredded coconut, crushed nuts, protein powder

Instructions:

1. Add the peanut butter, pumpkin puree, maple syrup, and vanilla extract to mixing bowl and use a spoon to stir until well combined.
2. Next, add the gluten free rolled oats, chia seeds, chocolate chips, and pumpkin pie spice to the bowl. Stir until everything is well combined and you have “dough”.
3. Place the mixture in the freezer for fifteen to twenty minutes to chill and firm up a bit.
4. Remove the dough from the freezer and use a cookie dough scoop to scoop the dough and then use your hands to roll the dough into balls. Store the energy bites in an air-tight container in the fridge or freezer.

Nutrition Facts Per Serving (1 energy bite): Calories: 103, Carbs: 10.8g, Protein: 3.1g, Fat: 5.6g, Saturated Fat: 1.2g, Sodium: 47mg, Fiber: 1.2g, Sugar: 5.3g Vitamin A: 4%, Vitamin C: 0.3%, Calcium: 1%

Recipe From: https://allthehealthythings.com/pumpkin-spice-energy-bites/#tasty-recipes-3800-jump-target

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. https://www.torrancememorial.org/Nutrition