Pumpkin is versatile and can be incorporated into any meal, from breakfast through dinner. Pumpkin is a good source of vitamin A, a nutrient that helps protect the mucus membranes of the lungs and digestive system against infection. It helps the body retain vitamin C, and it counters acne, asthma, bronchial infections, and cholesterol. Pumpkin also helps regulate blood sugar balance, so it works well into sweet breakfast and dessert treats. Pumpkin, like winter yellow/orange squashes and tubers, aids digestion because it supports the pancreas’ secretion of digestive enzymes neutralizes stomach acids.
Pumpkin seeds, which are especially high in zinc, provide a good accompaniment to some of the recipes below.
Pathways4Health Cinnamon Pumpkin Oatmeal
3 long cinnamon sticks
4-5 cups almond or oat milk or filtered water .
¼ cup honey
1 cup pumpkin puree .
1 ½ cups steel-cut oats
Simmer cinnamon sticks in liquid about 20 minutes. Remove cinnamon.
Add pumpkin and honey, stir.
Add oats, stir, and simmer over medium heat for about 30 minutes, until cooked, a dente.
Serve with your favorite toppings.
Pathways4Health Pumpkin Waffles
½ cup canned pumpkin
1 ½ cups milk
3 eggs, well beaten
2 Tbs. butter, melted
1 cup sifted whole-wheat flour
2 Tbs. baking powder
2 Tbs. sugar
Combine first four ingredients in a bowl.
In a separate bowl, combine remaining ingredients.
Add dry ingredients to pumpkin mixture.
Stir until thoroughly combined.
Bake in a waffle iron.
Serve with your favorite toppings and syrups.
Pumpkin Soup (Serves 6)
1 cup solid packed pumpkin,fresh or canned
3 cups organic chicken or vegetable broth
2 leeks or 1 large onion, chopped
1 carrot, diced
1 celery stalk, diced
2 Tbs. butter
2 Tbs. flour, preferably whole wheat
In a stock pot:
Saute vegetables in butter until soft.
Sprinkle flour over vegetables and blend.
Add pumpkin and broth.
Simmer, covered for 30 minutes.
Allow to cool.
Blend in food processor or with and immersion wand.
Add salt and pepper to taste.
Grate fresh nutmeg on top each serving, to taste.
Source: Beverly Reich
Pathways4Health Baked Pumpkin Pudding (A great breakfast treat, warm or cold)
3 cups pumpkin puree
½ cup honey
2 T. molasses
Pinch of powdered cloves
1 Tbs. cinnamon
2 t. ground ginger
Pinch of salt
4 eggs, slightly beaten
2 cups scalded milk
Mix in order given.
Pour into a round, buttered baking dish
Bake for 10 minutes at 450 degrees, then 40 minutes at 350 degrees, or until set.