From pumpkin spiced lattes, to pancakes, soups and ravioli, pumpkin flavored foods are everywhere this time of year. What you may not know is that pumpkin is a highly nutrient-dense food and has several possible health benefits.
- Pumpkin is rich in antioxidants, specifically beta-carotene that gets converted into vitamin A, which may reduce your risk for developing certain types of cancer and can protect against asthma, heart disease, wrinkles and degenerative damage to your eyes
- Vitamin C is also contained in pumpkin which can offer a boost to your immune system
- Pumpkin is packed with fiber, which can help you feel full longer and aid in weight loss
- Potassium contained within pumpkins can have a positive effect on your blood pressure
Pumpkin Bread with Flax Seed and Oat Topping
This bread swaps some unhealthy ingredients with delicious, good-for-you ones—making it so much more than an occasional treat. The best part? It’s totally portable, so you can take it to go on busy mornings or your next fall gathering.
Portions: 8 (1 slice each)
- 1 ½ cups canned pumpkin puree
- 2 eggs
- ¾ cup maple syrup
- ½ cup low-fat Greek yogurt
- 3 tablespoons olive oil
- 1 teaspoon vanilla extract
- 1 ½ cups all-purpose flour
- 1 teaspoon baking soda
- ½ teaspoon baking powder
- ¼ teaspoon kosher salt
- 4 teaspoons pumpkin spice
- ½ cup chopped walnuts
- ½ cup golden raisins
- ¼ cup quick-cooking oats
- 2 tablespoons flax seeds
- 1 tablespoon brown sugar
- Preheat oven to 350 degrees F. Coat a 9 x 5 loaf pan with cooking spray.
- In a large bowl, add pumpkin, eggs, maple syrup, yogurt, 2 tablespoons olive oil and vanilla extract. Stir together to combine thoroughly. In a medium bowl, stir together flour, baking soda, baking powder, salt and pumpkin spice.
- Slowly add the dry ingredients into the large bowl with the wet ingredients, using a spatula to combine. Stir in walnuts and raisins. Pour batter into prepared pan.
- In a small bowl, combine remaining 1 tablespoon olive oil with oats, flax seeds and brown sugar. Spread mixture over the top of the batter.
- Bake until a toothpick inserted near the center comes out clean, about 60 to 70 minutes. Cool before removing bread from loaf pan. Slice into 8 pieces and serve.
- Calories 357
- Carbs 56g
- Protein 8g
- Fat 12g
- Sat. fat 2g
- Sodium 264mg
- Fiber 4g