Health Benefits of Pumpkins and Apples:
Fall brings with it an abundance of seasonal produce, and two of the most iconic choices are pumpkins and apples. Both are packed with nutrients and provide a wide array of health benefits. For a chiropractic and nutrition office focused on holistic wellness, pumpkins and apples can be integrated into a clean eating plan that supports the body’s natural healing processes.
Health Benefits of Pumpkins:
Rich in Vitamins & Antioxidants: Pumpkins are a powerhouse of vitamin A (beta-carotene), which supports eye health, boosts the immune system, and promotes healthy skin. They also contain antioxidants that help combat free radicals, reducing the risk of chronic diseases.
Gut Health Support: Pumpkins are an excellent source of dietary fiber, which aids in digestion and helps maintain gut health. Fiber can also help regulate blood sugar levels, making pumpkins a great addition for those managing blood sugar.
Heart Health: Pumpkins contain potassium, which supports heart health by helping to regulate blood pressure. Combined with their fiber content, pumpkins may also help reduce cholesterol levels.
Weight Management: Low in calories but nutrient-dense, pumpkins are ideal for anyone looking to manage their weight. Their high water content helps keep you full while delivering essential vitamins and minerals.
Health Benefits of Apples:
Rich in Fiber & Gut Health: Apples are an excellent source of both soluble and insoluble fiber. Soluble fiber, like pectin, helps lower cholesterol levels, while insoluble fiber aids in digestion and prevents constipation.
Supports Heart Health: The fiber and antioxidant polyphenols in apples have been shown to improve heart health by reducing blood pressure and cholesterol.
Immune-Boosting Power: Apples are a good source of vitamin C, which supports the immune system, helps reduce the duration of colds, and supports overall skin health.
Weight Loss & Blood Sugar Control: Like pumpkins, apples are low in calories but high in water and fiber. They can promote feelings of fullness, which helps control weight. Their fiber content also aids in regulating blood sugar levels, making them a great option for managing type 2 diabetes.
1. Gluten-Free Pumpkin Oatmeal Muffins (No Added Sugar)
Ingredients:
1 cup pumpkin purée
2 eggs
1 teaspoon vanilla extract
1/4 cup almond milk
1 1/2 cups gluten-free rolled oats
2 tablespoons ground flaxseed
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon nutmeg
2 tablespoons coconut oil (melted)
Instructions:
Preheat oven to 350°F (175°C) and line a muffin tin with paper cups.
In a large bowl, mix the pumpkin purée, eggs, vanilla, and almond milk.
In a separate bowl, combine oats, flaxseed, baking powder, cinnamon, and nutmeg.
Fold the dry ingredients into the wet mixture and stir in the melted coconut oil.
Spoon the mixture into the muffin tin, filling each cup 3/4 full.
Bake for 20-25 minutes, or until a toothpick comes out clean.
Let cool before serving.
Serving Size: Makes 12 muffins
Macros (per muffin):
Calories: 115
Protein: 4g
Fat: 6g
Carbs: 14g
Fiber: 3g
Sugars: 2g (naturally occurring)
3. Gluten-Free Apple Crisp (No Added Sugar)
Ingredients:
4 medium apples (Granny Smith or Honeycrisp), sliced
1 tablespoon lemon juice
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1 cup gluten-free rolled oats
1/2 cup almond flour
2 tablespoons ground flaxseed
1/4 cup coconut oil (melted)
1 teaspoon vanilla extract
Optional: 1/4 cup unsweetened shredded coconut
Instructions:
Preheat oven to 350°F (175°C) and grease a small baking dish.
Toss the apple slices with lemon juice, cinnamon, and nutmeg. Arrange them in the baking dish.
In a separate bowl, mix the oats, almond flour, flaxseed, melted coconut oil, and vanilla extract. Add shredded coconut if using.
Spread the oat mixture evenly over the apples.
Bake for 30-35 minutes, or until the topping is golden and the apples are tender.
Let cool slightly before serving.
Serving Size: Serves 6
Macros (per serving):
Calories: 210
Protein: 3g
Fat: 12g
Carbs: 24g
Fiber: 5g
Sugars: 11g (naturally occurring)
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