Perk Up with Pumpkin
Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. What's more, its low calorie content makes it a weight-loss-friendly food. Its nutrients and antioxidants may boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health.
Raw pumpkin has only 15 calories per 1/2 cup, and is full of iron, zinc, and fiber. It's high in vitamin C and beta carotene. Pumpkins are also high in lutein and zeaxanthin, substances that may help prevent the formation of cataracts and reduce the risk of macular degeneration.
You might be wondering if there is a difference between canned pumpkin and pumpkin puree. Canned pumpkin and pumpkin puree are the same thing. These terms are often used interchangeably in recipes, though you may also see the term solid-pack pumpkin. All these terms mean 100% steamed and pureed pumpkin—no extras, no add-ins—not even in the canned variety.
So what is the difference between canned pumpkin and pumpkin pie filling? Canned pumpkin is just that and nothing more: cooked, pureed pumpkin. Pumpkin pie filling is flavored with spices like cinnamon, clove, allspice and ginger, and is also sweetened. So make sure to check the label when grabbing the can from the shelf - you don’t want all that extra “junk.”
No Oil, No Salt, Spiced Pumpkin Oat Muffins
3 cups old fashioned oats
1/2 cup oat bran or oat flour
2 cups pumpkin puree
1 cup unsweetened applesauce
1/2 cup unsweetened plant milk
1/2 cup walnuts (optional)
1/2 cup golden raisins (optional)
2 tablespoons maple syrup
1 tablespoon flax meal or chia seed
1 tablespoon cinnamon
1 tablespoon pumpkin pie spice
1 teaspoon vanilla extract
Preheat the oven to Bake at 400 degrees F.
Mix dry ingredients together.
Add wet ingredients and mix well.
Spoon mixture into silicone muffin pan or parchment muffin liners in a muffin tin.
Bake for 45 minutes.
Want hundreds of recipes like this one? And access to a private, chef-led community?
Join the Plant-Strong Meal Planner today and add this recipe to your menu.