Celebrate the season's flavors with these no-hassle canned pumpkin recipes.
It’s that time of the year again: Carved pumpkins are lighting up doorsteps; roasted pumpkin seeds are perfuming the air; and seasonal specialties like pumpkin spice lattes are tempting you at every turn. Don’t feel too guilty about indulging in these pumpkin-filled treats, though—it turns out pumpkin packs a powerful punch of nutrients, vitamins and minerals.
According to Allison Stowell, dietitian at Guiding Stars, pumpkins are chock-full of antioxidants called carotenoids. “Beta carotene can turn into Vitamin A, which is associated with eye health (specifically vision), healthy skin and teeth, and may play a role in reproduction,” says Stowell. Additionally, she says, pumpkins include 15 vitamins and minerals besides Vitamin A, making them a nutritional super food.
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Luckily, canned pumpkin is just as nutritious as fresh—not to mention twice as convenient. “As long as you use pure pumpkin that isn’t sweetened or altered in any way, you are choosing a healthful alternative to preparing pumpkin yourself! Look for cans that list only ‘pumpkin’ in the ingredient list and you will be fine,” says Stowell. In fact, having canned pumpkin around might make it easier to throw it into oatmeal, yogurt, or batters so you can benefit from its nutritional properties in a pinch.
Ready to reap the nutritional benefits of pumpkin? Use these eight canned pumpkin recipes to get you started on a pumpkin-themed feast.
Looking for a quick and easy breakfast? This creamy pumpkin oatmeal, topped with nut butter and granola, is a perfect way to start off a crisp autumn day.
Your options are limitless when it comes to granola – it can be salty or sweet, with or without nuts and dried fruit. This granola, full of spices and pumpkin flavor, makes a perfect fall breakfast when mixed with yogurt or milk.
This bread uses whole-wheat flour, coconut oil, and applesauce, making it a guilt-free treat you can have with your morning coffee or as an afternoon snack.
These bars, held together by molasses, are a bite-size alternative to pumpkin pie.
Maple syrup and brown sugar make this cornbread subtly sweet, while turbinado sugar gives it a crunchy topping. This cornbread might be irresistible, but there won’t be any fighting over the last piece – baking this cornbread in jars means everyone gets their own individual serving.
Here’s a nutritionally-loaded pumpkin spice latte that won't break the bank.
Cool fall weather calls for hot, creamy soup; combine the health benefits of pumpkin and protein-rich beans, and you get a healthy and comforting soup for a cold autumn night.
Serve these popovers steaming hot from the oven and paired with a smear of peanut butter for a filling snack that gets an unexpected kick from an added dash of cayenne.