PUMPKIN OATMEAL COOKIESINGREDIENTS:
1 can pumpkin
2 eggs whipped
1/2 c. organic brown sugar
¼ c. maple syrup
1 1/2 c. organic Whole Wheat Pastry Flour
1 tsp. baking soda
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. cloves
3 c. rolled oats
1/2 c. dried cranberries
1 Cup Sugar and Spice Roasted Pumpkin Seeds (previous recipe)
DIRECTIONS:
Spray baking sheet with cooking spray. In a large bowl combine pumpkin, egg whites, and maple syrup. In a separate bowl combine sugar, flour, baking soda, cinnamon, nutmeg, cloves, oats, and cranberries (batter will be very dry at first). Mix ingredients together just until moistened.
Drop cookies by tablespoonful onto a prepared baking sheet, 2" apart. You can leave the cookies in the shape of a ball (the baked cookie will still be a ball) or flatten them out with the bottom of a glass before baking. Top with Sugar and Spice Roasted Pumpkin Seeds. Bake at 350 degrees for 15 minutes.
Talking Pumpkin:
When you think of pumpkin, what comes to mind? Many people think of carving and smashing them. Others think of Halloween, jack-o-lanterns, pumpkin pie and pumpkin seeds; but did you know that pumpkin is a superfood? Pumpkin is a nutritional powerhouse whose benefits are still being discovered. Pumpkin is filled with vitamins, nutritional value and tremendous health benefits. Few people actually know about the health benefit aspect that pumpkin offers.
Pumpkin Nutrition Facts:
* High in fiber (high fiber diets aid the digestive process; help with weight management by helping you feel fuller sooner; help lower cholesterol; help fight heart disease by reducing the tendency of the blood to clot.
* High in Vitamin C (Vitamin C help the body's immune functions; helps fight free radicals, which cause cellular damage; helps in the body's production of collagen, which is very important for those recovering from wounds and injuries; may offer cancer fighting properties.)
*High in vitamin E (Vitamin E has antioxidant properties, which are essential to skin health and skin care; offers anti-aging benefits for the skin; help regulate Vitamin A in the body; aids in treating sun burns and various skin irritations.)
*High in Magnesium (Magnesium is an important mineral that is essential to many normal biological functions of the body; important in the formation of bones and teeth.)
*High in Potassium (Potassium is an important mineral that helps regulate blood pressure and proper heart function.)
*High in a variety of carotenoids (Dietary carotenoids assist in lower risk of a variety of cancers, heart disease, cataracts and blindness, as well as helping fight the effects of aging; provides anti-inflamatory benefits; protects against cholesterol build up.)
*High in Zinc (Zinc is great for reproductive health; helps to reduce prostate size)
Pumpkin seeds have become more popular as research suggests that they have unique nutritional and health benefits. The seeds are rich in fiber as well as vitamins B and E. Also, one gram of pumpkin seed protein contains as much tryptophan as a full glass of milk. Other health benefits of pumpkin seeds include:
• Natural Anti-Inflammatory. Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.
• Prevention of Kidney Stones. They prevent calcium oxalate kidney stone formation, according to studies.
• Great Source of Magnesium. A 1/2 cup of pumpkin seeds contains 92 percent of your daily value of magnesium, a mineral in which most Americans are deficient.
• Prevention of Osteoporosis. Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.
• Lower Cholesterol. Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.
• Improved Bladder Function. In some studies, pumpkin seed extracts improved bladder function in animals.
• Depression Treatment. They contain L-tryptophan, a compound naturally effective against depression.
• Treatment of Parasites. They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis (a parasite contracted from snails).
OATS
Oats are unique. They are one of the only grains that contain both soluble and insoluble fiber (barley is another). In fact, oats have the highest soluble fiber content of any grain. Though both types are important, soluble fiber is especially helpful against heart disease, and can help moderate blood sugars. Some of its proven health benefits include:
* Lower cholesterol. Oats are well known as being heart-healthy. This is mostly due to its soluble fiber content, which can help lower LDL ("bad") cholesterol, cutting the risk of heart disease.
* Lower blood pressure. Oats are considered a whole grain. The American Heart Association has identified several dietary factors that can contribute to lowering blood pressure, including eating at least three servings of whole grains a day.
* Blood sugar control. The soluble fiber in oats can help keep your blood sugar from rising too quickly after you eat. Try steel-cut or Irish oats, which take longer to cook but have a much lower glycemic response than instant oatmeal. Most instant oatmeal is either too high in sugar or too processed to have a positive effect on blood sugar.
* Digestive health. Both types of fiber promote regular bowel movements and help prevent constipation.
* Weight control. The soluble fiber in oatmeal absorbs a large amount of water, helping you to feel fuller for a longer time.
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