Have you heard about pumpkin weight loss benefits? Pumpkins pack some powerful
healthy weight loss perks – like keeping heart health, vision and waistlines in check.
A cup of cooked, mashed pumpkin contains more than 200 percent of your
recommended daily intake of vitamin A, which aids vision, particularly in
dim light, according to the National Institutes of Health. Pumpkins are also
rich in carotenoids, the compounds that give the gourd their bright orange
color, including beta-carotene, which the body converts into a form of
vitamin A for additional protection. The carotenoids may also help keep
cancer at bay and keep your skin wrinkle-free!
Pumpkin weight loss benefits also includes an often-overlooked source of fiber,
but with three grams per one-cup serving and only 49 calories, it can keep you
feeling full for longer on fewer calories. A fiber-rich diet seems to help people
eat less, and thereby shed pounds. Check out these delicious pumpkin recipes and also
try adding a ¼ cup of pumpkin and pumpkin pie spice to your Total
HealthcareMD vanilla protein shake for a pumpkin pie flavored shake!
Pumpkin Pancakes
INGREDIENTS:
1 scoop vanilla protein powder
4 TBS canned pumpkin pureee
1 TBS ground flax seed
2 egg whites or 1/4 cup liquid egg whites
2 TBS almond milk, soy milk, or skim milk
1/2 tsp of Stevia
pinch of baking powder
dash cinnamon
DIRECTIONS:
1. Mix all ingredients together in a bowl.
2. Heat pan on med heat and spray with PAM.
3. Then pour batter on. Flip once small bubbles have formed on top.
NUTRITION FACTS (1 serving = entire recipe): 211 cals, 4g fat, 9g carbs,
36g protein
Pumpkin Custard (or Crustless Pumpkin Pie)
Yield: 4-6 servings depending on the size of your ramekins.
INGREDIENTS:
1 cup canned pumpkin puree
1 tsp cinnamon
1/4 tsp ground ginger
pinch of sea salt
2 pinches of grated nutmeg
2 organic eggs
½ tsp stevia
1 tsp vanilla extract
1 cup coconut milk (full fat)
DIRECTIONS:
1. Pre-heat the oven to 350 degrees.
2. Set a pot of water on to boil (enough water to fill the baking pan as
directed below).
3. Combine pumpkin and all spices in one bowl.
4. In a smaller bowl, beat the eggs lightly then whisk in the stevia, vanilla and
coconut milk.
5. Whisk the egg mixture into the pumpkin mixture until well combined.
6. Pour the custard into 6- 1/2 cup ramekins. Place the ramekins in a baking
pan and add enough boiling water to the dish to come up 2″ high around
the ramekins. Carefully place in the oven and bake for 60 minutes or until
a knife inserted into the center of the custard comes out clean.
NUTRITION FACTS (1 serving (6 per recipe)): 115 cals, 9.6g fat, 4g carbs,
3g protein