It turns out that you don’t have to feel so guilty about your fall pumpkin addiction – as long as you’re satisfying your cravings in the right way.
Unfortunately, sugary, pumpkin flavoured drinks don’t really count (sorry, PSL addicts) but never fear, there are still lots of delicious ways to enjoy all of the health and immune-boosting benefits of this autumnal vegetable–or is it a fruit? We don't know.
Fruit or vegetable argument aside, squash season couldn’t have better timing with cold and flu season just around the bend. If you’re sick and tired of being sick and tired all fall and winter, it’s best to start boosting that immune system of yours right now!
Pumpkin health 411
Dr. Alana Hendrickson, a Naturopathic Physician in Kelowna, agrees that mixing some pumpkin into your diet can be a great way to stay healthy and keep your immune system strong this month.
“Pumpkin is amazing with so many health benefits, and a great amount of fiber which help to feed our healthy gut bacteria and boost our immune system, as well as Vitamin C,” said Dr. Hendrickson. “The high fiber is great for stabilizing our blood sugar and reducing our risk for diabetes and heart disease.”
Not only that, but pumpkin is full of important minerals like iron and potassium. And have you ever wondered what makes produce like pumpkins and carrots that bright orange colour? It’s because they’re full of beta-carotene, the plant form of vitamin A.
“This is amazing for our immune system and healthy skin, eyes and tissues within the body,” said Dr. Hendrickson.
A quick Google search for healthy pumpkin recipes might yield more results than you’d expect! If you’re looking for a little inspiration, here are some ideas for you, no matter the time of day.
Breakfast
Why not start your day right by mixing some pumpkin into the most important meal of the day? Use pumpkin in your oatmeal to keep you full and energized all morning. Alternatively, you can actually use pumpkin as an ingredient in your breakfast smoothie.
Pumpkin seeds are the perfect crunchy topping for your cereal or yoghurt, and they’re super good for you, too.
“The seeds are quite high in zinc which is great for immune function,” said Dr. Hendrickson. “They have some great healthy oils in them for decreasing inflammation.”
Lunch and snacks
It’s easy to mix some pumpkin into your midday meals and snacks for an extra boost of vitamins and minerals throughout the day. Roast pumpkin cubes along with other veggies, or toss some roasted pumpkin into your salads or whole bowls.
Pumpkin seeds make the perfect snack to keep the hangries at bay, so if you're planning on carving some jack-o-lanterns this year, keep them and roast them with your favourite spices. And attention dip-lovers– you can even use pumpkin to make a tasty and healthy hummus!
Dinner
Classic pumpkin comfort dishes, like pumpkin soup, never seem to get old.
It’s also fun to try something new, like roasted pumpkin as a side dish, or pumpkin chili for those chilly days.
Dessert
The flavour of pumpkin is so strong and tasty that you don’t always have to include all the other sweeteners usually involved in baking.
Believe it or not, it’s possible to make healthy pumpkin cookies, muffins and even pie! Just make sure you’re finding the right recipes, and purchasing the right products. Dr. Hendrickson’s advice for using canned pumpkin is to make sure you’re buying pure canned pumpkin, without all the added sugar and preservatives.
So, go ahead and enjoy your pumpkin cravings guilt-free this fall, and avoid getting sick while you’re at it!
What are your favourite healthy pumpkin recipes?
Dr. Alana Hendrickson is a Naturopathic Physician in Kelowna. She received her undergraduate degree in Kinesiology at the University of Calgary and then went on to earn her doctorate at the Southwest College of Naturopathic Medicine in Arizona. Dr. Hendrickson treats a broad array of conditions, focusing on a whole-body approach to anti-aging and regenerative therapies. She believes in individualizing evidence-based treatments for each client and circumstance.
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