The Power of the Plentiful Pumpkin

Fall is my favorite time of the year! I love saying it’s “Fall Y’all” especially since I live in the South!

photo credit

The weather is getting nice, the beautiful leaves are changing, and that means pumpkin patches, seasonal foods like winter squash and all kinds pumpkin recipes, even egg nog and fun times in the crisp outdoors!

With the season changing, that also means it’s “flu season” and besides getting enough sleep, exercising, reducing toxins in your daily life, you can also eat foods that help BUILD your immune system.

So forget the flu shot, fight back with food instead! For the next 5 weeks I am participating in a joint series called Five Flu Fighting Foods which will cover recipes & tips to help build your immune system so that you stay healthy!  Come back each Wednesday as we reveal five different foods that will help fight against the cold and flu viruses that run rampant this time of year. I will give you hints at the end of the Healthy 2day Wednedays post each week.

This week the focus is on PUMPKIN!

Pumpkins are plentiful this time of year but they’re also found year round in canned versions, just be sure to get the 100% puree since the canned pie filling is full of sugar and other stuff you may not want in your homemade foods. Both canned and fresh have many added benefits to your immune system as well as nutrients your bodies needs. And of course I always think fresh is best, however, if you’re a mom like me that sometimes just can’t happen so canned will be fine, I GIVE you permission!

The pumpkins sitting outside on your porch or the ones on my kitchen counter getting ready to be carved with my kids later this week are full of nutritional benefits that with help us fight the flu this season.

Here are just some reasons why:

• Pumpkins are loaded with carotenoids, the same compound found in carrots that gives them their bright colors. Carotenoid converts alpha & beta-carotenes to vitamin A in your body.  Beta carotene has been shown to lower heart disease and is full of antioxidants!
• Pumpkins are high in fiber which helps aid your digestive system. The dietary fiber also helps to maintain blood sugar levels and lowers cholesterol. 
• Pumpkins are an ample source for vitamins. In addition to the vitamin A from the beta carotenes, you can also find magnesium, copper, vitamins C and E and is high in potassium which helps regulate blood pressure. 
• Pumpkins are low in carbohydrates and sugar but still can taste sweet since they have some natural sweetness to them. 

With all of those great benefits I wanted to share a pumpkin recipe my kids & I recently made. I got the idea for the Pumpkin Pear Muffins we made over at Kari’s Creations but changed the recipe a little bit.

Preheat oven to 400 degrees. Grease muffin tins with coconut oil.  In a large mixing bowl, all of the dry ingredients.In a separate smaller mixing bowl, combine all of the wet ingredients except the milk. Mix together well. Add 1/3 of the wet ingredients into the dry. Then 1/3 cup of milk. Stir together. Add another 1/3 of wet ingredients, then milk. Repeat again. If muffin batter seems a little dry, add a little more milk.

kids greasing the muffin pan

The wet & dry ingredients

mixing in the dry with wet and milk

all mixed up

Spoon batter into muffin tins. Bake for 17 to 18 minutes until a toothpick or fork inserted into the center comes out clean. Cool on a wire rack. Makes about 12 muffins. Enjoy!

Yummy!

Be sure to check out the great recipes and tips shared by the other lovely ladies hosting this series with me. They have some great stuff you don’t want to miss!

Pumpkin Cran Smoothie @ Christian Mommy Blogger

Pumpkin Soup @ Quick and Easy, Cheap and Healthy

How to Roast a Pumpkin @ Intentional by Grace

Probiotic Pumpkin Dip @ The Humbled Homemaker

Creamy Pumpkin Soup @ The Purposed Heart

Now it’s your turn! Link up your delicious pumpkin recipes or tips below. There are only two guidelines for participation:

1. Your recipe must include pumpkin as an ingredient. Any entry that does not include pumpkin with be deleted.
2. Please link your posts to one of the hosting blogs, this way your readers can have access to all of the other great pumpkin recipes as well!

Related posts:

Probiotics 101 3 Things ever Mother Needs How to have a Healthy Immune System Naturally??? Read the Ingredients