Live Fit Personal Training + Nutrition's trainers are ready for pumpkin season! Try this healthy recipe to get your pumpkin fix and make sure to read below to learn the health benefits of pumpkin, whole wheat flour and oat bran!
You'll need: 2 1/2 cups Whole Wheat pastry flour 1 1/2 cups oat bran 1 1/2 cups sugar 1 1/2 teaspoon cinnamon 1/2 teaspoon cloves 4 egg whites 1 (29oz) can pumpkin 1/2 cup applesauce, unsweetened 1/2 cup chopped nuts (optional) 1 cup raisins (optional)
Pre-heat oven to 350 degrees. Mix dry ingredients in large bowl (flour, oat bran, sugar, cinnamon, cloves). Make a well in the center of the mix and add the wet ingredients (eggs, pumpkin, applesauce). Stir until moistened. Stir in optional ingredients. Spray muffin tins with non-stick cooking spray. Pour in batter. Bake fro 30-35 minutes, until tooth pick comes out clean when inserted.
Serving size: 1 muffin. Calories: 120, Fat: 2g, Fiber: 3g, Protein: 4g, Carbohydrates: 23g, Sodium: 110mg, Cholesterol: 0mg, Saturated Fat: <1g.
What are the health benefits of pumpkin?
Pumpkins are a good source of vitamins and minerals. They are especially a good source of vitamin A and beta-carotene, which is good for your eye sight. Beta-carotene is also an antioxidant that may play a role in cancer prevention. Pumpkins can boost your immune system by providing a good source of vitamin C. They also contain a good source ofpotassium, which is necessary to restore the body's electrolytes after a workout and keep muscles functioning properly. Pumpkins are a good source of fiber.Fiber has been shown to aid in weight loss, because it can keep you feeling full longer. Fiber can also lower cholesterol and keep your bowel function regular. Fiber may also reduce blood pressure and inflammation, which can positively affect heart heath. Pumpkin seeds also contain health benefits! They can boost your mood, by being rich in the amino acid tryptophan that helps the production of serotonin, which regulates our mood. Pumpkin seeds can also help your heart by reducing cholesterol levels. So, make sure to save the seeds and roast them in the oven!
What are the benefits of using whole wheat flour vs. white flour?
White flour is made from highly processed and refined wheat grains, which destroys many of the nutritional components of the grains. Whole wheat flour is made from whole grains, without any processing, therefore, it's nutritional components stay intact! First, whole wheat flour has a more fiber than white flour, fiber has many health benefits! Second, whole wheat flour is a low-glycemic index food. Glycemic index of a food is a measure of how quickly your body breaks down carbohydrates into glucose for fuel. A high-glycemic index food, such as white flour, causes a rapid increase in blood sugar and subsequent crashes. A low-glycemic index food absorbs more slowly and prevent a spike in blood sugar, therefore, you are satisfied longer after your meals. Lastly, whole wheat flour provides more vitamins than white flour. Whole wheat flour contains folate, riboflavin, and B vitamins.
What are the benefits of using oat bran?
Oat bran offers a significant amount of protein, fiber, ans selenium. We read above the benefits of fiber, such as potential weight loss and lower cholesterol levels. Protein breaks down in your body and results in amino acids, which are used to help thebody make and repair muscles. Oat bran contains a rich source of Phenyalanine, an amino acid that plays a vital role in brain health. Selenium is an important dietary mineral, that lowers the risk for heart disease and cancer by working with protein to fight free radicals in the body. Free radicals can damage cells and cause an increased risk for cancer and heart disease.
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