By Dr. Kim Bruno, DC, CCN
It is that time of year when pumpkin everything is everywhere and most of the product being sold do not even contain real pumpkin. Real pumpkin has great nutritional value and eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health. Studies suggest that consuming enough potassium may be almost as important as decreasing sodium intake for the treatment of hypertension, or high blood pressure.
If you are caving pumpkin and would like to see the nutrient value of this amazing squash try this recipe:
Gluten and Dairy Free Pumpkin Pie Bites
- 15 oz can pumpkin puree
- 1/2 cup sugar
- 1/4 cup brown sugar
- 2 large eggs
- 1 tsp vanilla extract (gluten free)
- 3/4 cup full fat coconut milk
- 2/3 cups Gluten Free all-purpose flour
- 2 tsp pumpkin pie spice
- 1/4 tsp salt
- 1/4 tsp baking powder (gluten free)
- 1/4 tsp baking soda (gluten free)
- Preheat oven to 350 degrees.
- Line 12 cup muffin tin or 24 cup mini muffin tin with liners sprayed with cooking spray. Alternatively, just spray the cups with cooking spray. Do not use paper liners as they will make removal of cupcakes difficult.
- Mix the pumpkin, sugar, brown sugar, eggs, vanilla extract and milk.
- Add flour, pumpkin spice, salt, baking powder and baking soda.
- Fill each muffin cup with 1/3 cup of the mixture.
- Bake for 30 minutes (mini muffin tin) or 35 min (full sized muffin tin).
- Remove from oven.
- Let cool for 20 minutes.
- Remove cupcakes from pan.
- Chill in the fridge for 30 minutes.