Food for Runners: P-U-M-P-K-I-N

>> Thursday, September 6, 2012

Tonight we ate year-old pumpkin chili from the freezer. It was just as delicious as the day I cooked it on the stove! But it got me thinking of another great seasonal food for runners: PUMPKIN. Yeah. If you're new to healthy living blogs, you are in for a LOT of pumpkin these next couple months.

We all seem to be are completely obsessed.

And for good reason. This healthy food is low in calories and high in fiber. It's extremely adaptable to a variety of vegetarian recipes. Plus, it tastes great!

"Canned pumpkin is considered a nutrient-dense food because it is low in calories and fat, yet high in vitamins and minerals." Specifically, it's an excellent source of vitamins A and C, as well as iron, calcium and fiber. (Source)

Conveniently enough, canned pumpkin is actually healthier processed than in its fresh form. How can that be? The cooking process removes much of the water, thereby "concentrating the nutrients" and makes it easier for the body to absorb them. Find out more here. (Source)

And if you're interested, here's the complete nutritional profile for cooked pumpkin via

Here are some of our favorite recipes for breakfast, lunch, and dinner:

Our tutorial for How to Make Pumpkin Puree
Jen's Pumpkin Spiced Avocado Smoothie
Ella's Pumpkin Pie Millet Porridge
Emma's Pumpkin-Carrot Soup w/ Coconut Milk
Marte's Crusted Pumpkin Wedges
Felicia's Pumpkin & Thyme Risotto (use veggie stock versus chicken)
Dina's Kale and Pumpkin Ministra
Marta's Pumpkin and Feta Muffins
Divya's Spicy Pumpkin Curry
Our No-Knead Pumpkin Loaf
Yadsia's Vegan Chocolate Pumpkin Pudding
Trissa's Pumpkin Ricotta Lasagna
Stephanie's Pumpkin Butter
Chinmayie's Simple Spaghetti with Pumpkin
Our Pumpkin Garlic Knots
Deborah's Pumpkin-Cheddar Mac-n-Cheese
Lynn's Pumpkin Chocolate Chip Pancakes
Our Pumpkin Chocolate Pie

Pumpkin can be used in most any recipe. With baked goods, sub it in for applesauce. Or replace eggs (1/4 cup for each egg) or oil (equal amounts). With cooking, consider adding pumpkin to sauces in place of tomato. Experiment with spices, too. Thyme and sage for savory. Cinnamon and nutmeg for sweet.

What's your favorite way to eat pumpkin?

Don't forget to read up on these other healthy ingredients:

Food for Runners: B-A-N-A-N-A-S
Food for Runners: G-A-R-L-I-C
Food for Runners: Q-U-I-N-O-A
Food for Runners: K-A-L-E
Food for Runners: B-E-R-R-I-E-S
Food for Runners: E-G-G-S
Food for Runners: C-U-C-U-M-B-E-R-S

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