This time of year, pumpkin seems to be the most popular kid on the block. Featured in everything from foods to beverages and even chewing gum, this gourd is overused but under-appreciated for its nutritional value.
Did you know that one cup of cooked pumpkin…
~ contains 3 grams of fiber
~ is rich in the antioxidant beta carotene
~ contains more potassium than a banana
~ provides you with 20% of your recommended daily amount of Vitamin C
With all these health benefits, pumpkin can be a wonderful addition to your diet this season. However, choose these flavored foods carefully as many of them are full of added sugar and preservatives.
Your best bet here is to make your own goodies at home using either homemade or store bought pumpkin puree. In the interest of time here I used an organic, canned puree. These mini tea cakes make a great breakfast, snack or healthy treat.
Vegan Pumpkin Spice Tea Cakes
1 cup dates
3/4 cup oats
1/2 cup almonds
1/3 cup pumpkin puree
1/4 apple
1 in piece ginger, grated
1 tbsp coconut sugar
1 tbsp pumpkin pie spice
[Reserve until halfway through processing]
10 almonds
1/4 cup dried cherries
1. Add all ingredients into the food processor, reserving the dried cherries and 1/4 cup of the almonds
2. When the mixture is halfway through processing, add in the reserved ingredients. Pulse until they are chopped but small pieces still remain
3. Form the mixture into bars and dip the top in oats and sprinkle with cinnamon
4. Dehydrate at 135 for 3-4 hours or bake at 350 for 20 – 25 min
Also by Kathryn: Mexican Sweet Potato Soup + Cilantro “Feta”
Related: Farewell to Fall Pumpkin Soup
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Photo: Kathryn Farrugia
