For Athletes Crunched For Time:
Delicious Pumpkin-Pecan Oatmeal
• 3/4 cup canned pumpkin
• 2 tablespoons pecans, chopped
• 1 1/2 cups rolled or old-fashioned oats
• 3 cups water
• 1 teaspoon salt
• 1 tablespoon pumpkin pie spice
• 1 1/2 tablespoons maple syrup
1. Combine the pumpkin and the salt with the three cups of water in a small saucepan and bring to a boil.
2. Add oats and pumpkin-pie spice.
3. When mixture begins to bubble, reduce to low heat.
4. Stir occasionally until the oats are cooked and thickened (approximately eight minutes).
5. Top with chopped pecans and maple syrup.
• 360 calories
• 9 grams fat
• 62 grams carbohydrates
• 11 grams dietary fiber
• 10 grams protein
Orange and Fabulous: The Heatlh Benefits of Pumpkin
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E. Vitamin A is a powerful natural antioxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Natural foods rich in vitamin A also help the body protect against lung and oral cavity cancers.
Pumpkin is also an excellent source of many natural poly-phenolic flavonoid compounds such as carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body. Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from "age-related macular disease" (ARMD) in the elderly.
Pumpkin is also rich source of minerals like copper, calcium, potassium and phosphorus.