I can honestly say that I don't know anyone who doesn't like pumpkin. Fall, winter, spring or summer it is something I enjoy adding into my diet year round. And because it's low in calories and high in fiber it's a healthy choice no matter what. Want to know how nutritious it is for you? Check out these facts below.
- It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
- Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
- With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
- It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
- Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from "age-related macular disease" (ARMD) in the elderly.
- The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
- It is also rich source of minerals like copper, calcium, potassium and phosphorus.
Pumpkin seeds indeed are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins. For instance, 100 g of pumpkin seeds provide 559 calories, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc., but no cholesterol. Further, the seeds are an excellent source of health promoting amino acidtryptophan. Tryptophan is converted to GABA in the brain.
Here is the recipe for my pumpkin cranberry bread cake! High protein, gluten free, sugar free, high fiber, low carb and low fat and packed with nutrition! Super easy and quick to make!! Enjoy! :)
- 2 cups egg whites
- 3 scoops Level 1 ice-cream sandwich protein powder (www.1stphorm.com)
- 2 tsp of maple extract
- 1 tbsp of baking powder
- 1 tbsp of pumpkin pie spice
- 2 tbsp coconut oil
- 1 can of unsweetened plain pumpkin (make sure you do NOTget the pumpkin pie filling)
- 3/4 cup of stevia
- 1/2 cup of pumpkin seeds
- 1/2 cup dried cranberries
Preheat oven to 350 degrees. Using either cupcake tins or a pan, lightly grease with PAM baking spray and set aside.
In blender combine egg whites, maple extract, spice, coconut oil, stevia and pumpkin. Blend thoroughly Slowly add in Protein powder and baking powder and mix thoroughly.
Pour into baking pan and top with the dried cranberries and pumpkin seeds. Bake for 35 minutes. Allow to cool and then serve.
|Step 4 -- ALL DONE!|
|READY TO SERVE :)|