While the summer temperatures continue to hang on in many parts of the United States, it’s clear that fall is in the air.
If the weather doesn’t give it away, the fact that every single item in your local grocery store now comes in pumpkin flavor certainly does.
Before you’re tempted to grab six boxes of pumpkin Pop-Tarts, take a moment to ask yourself whether the addition of pumpkin can really turn a food that’s devoid of any nutritional value into something you want your kids to eat.
What’s So Good About Pumpkin?
Pumpkin, which you may be surprised to find out is a fruit, is actually a very nutritious food.
Here are some of the big benefits of eating pumpkin.
Antioxidants: Pumpkin is high in antioxidants, which means it’s good for your whole body, including joint and organ health (especially your eyes) and stress relief.
One antioxidant in particular, beta-carotene, is highly prevalent in pumpkin. This powerful anti-oxidant may reduce cancer risks, protect against asthma and heart disease, and have anti-aging qualities.
Fiber: The fiber in pumpkin helps rid the body of toxins, aids in digestion, and can help reduce the risk of colon cancer. It also and supports a healthy heart.
Because most Americans don’t get enough fiber, and pumpkin is a great source of fiber, adding it into your fall diet makes good sense.
Protein and Fatty Acids: The seeds of the pumpkin are high in protein and fatty acids, which helps keep cholesterol in check, promotes healthy skin and optimal brain function, and protects against arthritis. The fatty acids also aid in the absorption of glucose, which may help control diabetes.
Magnesium: Also found in the seeds and pulp of the pumpkin, magnesium helps maintain bone and tooth health.
Vitamin C: Strengthens the immune system and helps maintain healthy skin.
Carotids: Not only do these give the pumpkin their orange color, they help protect your body against cardiovascular disease and premature aging.
Potassium: Also helps to prevent cardiovascular disease and high blood pressure, as well as reducing the risk of stroke, and protecting muscle and bones.
Zinc: Protects they immune system and promotes healthy skin.
L tryptophan: Pumpkin even supports your mental health, as this compound is responsible for fighting depression by bringing about feelings of well being.
The Pumpkin Spice Myth
Before you grab a cart full of those Pumpkin Spice Oreos, let’s get clear on what’s pumpkin and what’s not.
It’s fine to buy canned pumpkin, it retains much of its original nutritional benefits, and more in some instances, than cooking up your own pumpkin.
But if you’re going to buy canned pumpkin, make sure it’s 100% pumpkin. The only ingredient listed should be pumpkin.
Beware of pumpkin pie mixes that are often right next to the pure pumpkin, they contain sugar and syrups you want to avoid.
Also be wary of things labeled “pumpkin spice” flavor, as pumpkin spice contains no pumpkin, surprisingly.
The spice first got its name because it was used to flavor pies and cakes made with pumpkin.
Always check your ingredient label, and know that if “pumpkin spice” is listed, you’re getting zero pumpkin.
That’s not to say pumpkin spice doesn’t have some benefits too, spices traditionally carry a lot of health benefits.
Here’s a pumpkin spice recipe that will show you what you may be getting when you see the ingredient “pumpkin spice” listed, although there’s no guarantee all these spices are used, which is why making this at home and using it in your baking and cooking is your best bet.
3 tbsp. ground cinnamon
2 tsp. ground ginger
2 tsp. nutmeg
1½ tsp. ground allspice
1½ tsp. ground cloves
The Verdict on Pumpkin
As you can see, it’s definitely worth adding as much pumpkin as you can into your family’s diet this fall.
As usual with nutrition, that’s not going to be as easy as running to the store for pumpkin spice Cheerios or stopping by Starbucks for one of their famous Pumpkin Spice Lattes.
But one of the bonuses of pumpkin is that you can add it to a lot of different recipes without affecting the taste or having your kids turn their nose up at what you serve.
One good pumpkin trick to keep in mind is that you can substitute it for oil or butter that’s called for in your baking recipes, which will make the recipe healthier without affecting the taste.
You can also add pumpkin to pasta sauces to increase the nutritional value, again without affecting the taste.
3 Kid-Friendly Pumpkin Recipes
Having accepted the fact that you’re going to have to break out the mixing bowl to get the real benefits of pumpkin, here are three kid-friendly recipes to get you started. (As tested by some of our kids here at Kids Party Characters!)
Dairy-Free Creamy Pumpkin Smoothie: Calls for almond milk and coconut milk yogurt, but can certainly be made with dairy products if that’s your preference.
Kid’s Favorite Chocolate Chip Muffins: Uses half whole wheat flour, but you can make the recipe even healthier without sacrificing taste if you use coconut oil instead of vegetable oil, cut the sugar down to 1 1/4 cups, and use just one cup of mini chocolate chips. Baking these in mini-muffin pans also makes them an easier treat for kids.
Pumpkin Bean Soup: Don’t knock it until you try it! The great thing about this recipe is that it’s flexible. You can vary the beans and vegetables you use and adjust the spices to your family’s liking. See the recipe reviews for some yummy variations.
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