Pumpkins, it’s that time of the year!!

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Why is pumpkin so yummy and good for you?

Folks think pumpkins are little more than Halloween decorations, a pie filling or thanks to Star Bucks a special Fall latte, it’s time to rethink how we view this plump, nutritious orange plant.

Pumpkin is a highly nutrient-dense food. It is rich in vitamins and minerals but low in calories. Pumpkin seeds, leaves, and juices all pack a powerful nutritional punch. There are many ways pumpkin can be incorporated into desserts, soups, salads, preserves, and even as a substitute for butter.


Fast facts on pumpkins

The potassium contained within pumpkins can have a positive effect on blood pressure.

The antioxidants in pumpkin could help prevent degenerative damage to the eyes.

Avoid canned pumpkin pie mix, as it typically contains added sugars and syrups.

Uncut pumpkins should be stored in a cool, dark place for up to 2 months.

Pumpkin puree or canned pumpkin can be used as a replacement for butter or oil in baking recipes.


Pumpkins have a range of proven health benefits.

Pumpkin has a range of fantastic health benefits, including being one of the best-known sources of beta-carotene.  Beta-carotene is a powerful antioxidant. It also gives orange vegetables and fruits their vibrant color. The body converts any ingested beta-carotene into vitamin A.  Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration.

Many studies have suggested that eating more plant foods such as pumpkin decreases the risk of obesity and overall mortality. It can also help prevent diabetes and heart disease, and promote a healthy complexion and hair, increased energy, and a healthful body mass index (BMI).

Pumpkins are also a powerful source of fiber.

Just a few reasons why we so love our pumpkins..

Here’s a healthy, fun and fast way of creating your favorite Fall treat:


Recipe Adapted from ~The Rising Spoon


2 cups of nut milk of your choice or regular

2 tablespoons canned pumpkin puree

2 tablespoons maple syrup

1 tablespoon vanilla extract

1/2 teaspoon pumpkin pie spice

1/2 cup extra strong brewed coffee, homemade cold brew coffee (reheated) or 2 shots of espresso


Brew 1-2 cups of fresh strong coffee (I prefer dark roast). Alternately, you can reheat homemade cold brew coffee (it will be strong & very smooth) or if you have an espresso machine, pour 2 fresh espresso shots.

In a small pan set over medium heat, measure in the pumpkin puree and sweetener, then slowly stir in the almond milk. Cook for 3-5 minutes, or until the pumpkin and sweetener dissolve and the mixture is steaming. (Do not let it boil.) Remove from the burner and mix in the vanilla extract and slowly add the pumpkin pie spice while stirring so it doesn’t clump.

Pour 1/2 cup of coffee into a medium to large mug then pour the pumpkin spice milk mixture into the mug until it reaches the top. Note: If using espresso, add the milk mixture first, then pour the espresso over the top.


Want to learn more about seasonal foods and their benefits? Just click on the link to contact/Health History


In Health & Peace,


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