Autumn is coming with so many delicious foods, now we are able to enjoy a huge variety of fruits and vegetables.
Of course, Pumpkin officially is the queen of this season!
So, today, I'd love to share with one more breakfast idea for weekends which is celebrating autumn with all of its glory, and the recipe is for soft and delicious Pumpkin Spice Waffles :)
Breakfast for tomorrow is ready ;)
Grab the recipe along with some benefits from a pumpkin!
1. Highly Nutritious and Particularly Rich in Vitamin A
Pumpkin has an impressive nutrient profile.
One cup of cooked pumpkin (245 grams) contains (2):
Fat: 0.2 grams
Protein: 2 grams
Carbs: 12 grams
Fiber: 3 grams
Vitamin A: 245% of the Reference Daily Intake (RDI)
Vitamin C: 19% of the RDI
Potassium: 16% of the RDI
Copper: 11% of the RDI
Manganese: 11% of the RDI
Vitamin B2: 11% of the RDI
Vitamin E: 10% of the RDI
Iron: 8% of the RDI
Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.
Besides being packed with vitamins and minerals, pumpkin is also relatively low in calories, as it’s 94% water.
It’s also very high in beta-carotene, a carotenoid that your body turns into vitamin A.
Moreover, pumpkin seeds are edible, nutritious and linked to numerous health benefits.
2. High Antioxidant Content May Reduce Your Risk of Chronic Diseases
Free radicals are molecules produced by your body’s metabolic process. Though highly unstable, they have useful roles, such as destroying harmful bacteria.
However, excessive free radicals in your body create a state called oxidative stress, which has been linked to chronic illnesses, including heart disease and cancer.
Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells.
Test-tube and animal studies have shown that these antioxidants protect skin against sun damage and lower the risk of cancer, eye diseases and other conditions.
However, keep in mind that more human-based research is needed to make health recommendations.
3. Packs Vitamins That May Boost Immunity
Pumpkin is loaded with nutrients that can boost your immune system.
For one, it’s high in beta-carotene, which your body turns into vitamin A.
Studies show that vitamin A can strengthen your immune system and help fight infections. Conversely, people with a vitamin A deficiency can have a weaker immune system.
Pumpkin is also high in vitamin C, which has been shown to increase white blood cell production, help immune cells work more effectively and make wounds heal faster.
Aside from the two vitamins mentioned above, pumpkin is also a good source of vitamin E, iron and folate — all of which have been shown to aid the immune system as well.
4. Vitamin A, Lutein and Zeaxanthin May Protect Your Eyesight
It’s quite common for eyesight to diminish with age.
Fortunately, eating the right nutrients can lower your risk of sight loss. Pumpkin is plentiful in nutrients that have been linked to strong eyesight as your body ages.
For instance, its beta-carotene content provides your body with necessary vitamin A. Research shows that vitamin A deficiency is a very common cause of blindness.
In an analysis of 22 studies, scientists discovered that people with higher intakes of beta-carotene had a significantly lower risk of cataracts, a common cause of blindness.
Pumpkin is also one of the best sources of lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration (AMD) and cataracts.
Additionally, it contains good amounts of vitamins C and E, which function as antioxidants and may prevent free radicals from damaging your eye cells.
5. Nutrient Density and Low Calorie Count May Promote Weight Loss
Pumpkin is considered a nutrient-dense food.
That means it’s incredibly low in calories despite being packed with nutrients.
In fact, pumpkin clocks in at under 50 calories per cup (245 grams) and consists of about 94% of water.
Simply put, pumpkin is a weight-loss friendly food because you can consume more of it than other carb sources — such as rice and potatoes — but still take in fewer calories.
What’s more, pumpkin is a good source of fiber, which can help curb your appetite.
6. Antioxidant Content May Lower Your Risk of Cancer
Cancer is a serious illness in which cells grow abnormally.
Cancer cells produce free radicals to help them multiply rapidly.
Pumpkin is high in carotenoids, which are compounds that can function as antioxidants. This allows them to neutralize free radicals, which may protect against certain cancers.
For instance, an analysis of 13 studies showed that people with higher intakes of alpha-carotene and beta-carotene had significantly lower risks of stomach cancers.
Similarly, many other human studies have found that individuals with higher intakes of carotenoids have lower risks of throat, pancreas, breast and other cancers.
However, scientists aren’t sure if the carotenoids themselves or other factors — such as lifestyle habits of those who consume diets rich in carotenoids — are responsible for these lowered risks.
7. Potassium, Vitamin C and Fiber May Benefit Heart Health
Pumpkin contains a variety of nutrients that can improve your heart health.
It’s high in potassium, vitamin C and fiber, which have been linked to heart benefits.
For instance, studies have shown that people with higher potassium intakes appear to have lower blood pressure and a reduced risk of strokes — two risk factors for heart disease.
Pumpkin is also high in antioxidants, which may protect “bad” LDL cholesterol from oxidizing. When LDL cholesterol particles oxidize, they can clump along the walls of blood vessels, which can restrict your vessels and raise your risk of heart disease.
8. Contains Compounds That Promote Healthy Skin
Pumpkins are loaded with nutrients that are great for your skin.
For one, it’s high in carotenoids like beta-carotene, which your body turns into vitamin A.
In fact, one cup (245 grams) of cooked pumpkin packs 245% of the RDI for vitamin A.
Studies show that carotenoids like beta-carotene can act as a natural sunblock.
Once ingested, carotenoids are transported to various organs including your skin. Here, they help protect skin cells against damage from harmful UV rays.
Pumpkin is also high in vitamin C, which is essential for healthy skin. Your body needs this vitamin to make collagen, a protein that keeps your skin strong and healthy.
Moreover, pumpkins contain lutein, zeaxanthin, vitamin E and many more antioxidants that have been shown to boost your skin’s defenses against UV rays.
9. Incredibly Versatile and Easy to Add to Your Diet
Pumpkin is delicious, versatile and easy to add to your diet.
Its sweet flavor makes it a popular ingredient in dishes like custards, pies and pancakes. However, it works just as well in savory dishes such as roasted vegetables, soups and pastas.
Pumpkins have a very tough skin, so it requires some effort to slice. Once you cut it, scoop out the seeds and any stringy parts, then slice the pumpkin into wedges.
The seeds are also edible and packed with nutrients which offer many other benefits. For instance, pumpkin seeds may improve bladder and heart health.
Pumpkin is also available pre-cut or canned, giving you flexibility with your recipes and preparation. When buying canned, be sure to read labels carefully, as not all products will be 100% pumpkin and you may want to avoid added ingredients, particularly sugar.
The easiest way to eat pumpkin is to season it with salt and pepper and roast it in the oven. Many people also enjoy making it into pumpkin soup, especially during winter.
Who Shouldn’t Eat Pumpkin?
Pumpkin is very healthy and considered safe for most.
However, some people may experience allergies after eating pumpkin.
It’s also considered mildly diuretic, which means eating a lot of pumpkin may induce a “water pill”-like reaction, increasing the amount of water and salt your body expels through urine.
This effect may harm people taking certain medicines such as lithium. Diuretics can impair your body’s ability to remove lithium, causing serious side effects.
Although pumpkin is healthy, many pumpkin-based junk foods — such as lattés, candies and pie fillings — are loaded with added sugar. They do not offer the same health benefits as consuming the fruit.*source
So let's jump to the recipe!
Prep: 15 min
Cook time: 15 min
Servings: 5 pieces
Calories per serving: 423 kcal
Find the recipe & nutrition facts below :
2 cups of all-purpose flour (250gr.)
1 1/4 cups of unsweetened soy milk
1/2 cup of any sweetener (better works with sugar) (100gr.) + 1 tbsp
1/4 cup of vegetable oil (60gr.)
1 cup of pumpkin puree
1 package of active dry yeast (7gr.)
1 teaspoon cinnamon
1/4 tsp ginger
1/4 tsp nutmeg
1 pinch of salt
Step 1: Place 1 cup of warm(not hot) milk in a medium bowl, add 1 tbsp of sugar, then add a pack of dry yeast and mix together. Set aside for 10 minutes.
Step 2: Grease the waffle iron with a drop of vegetable oil and turn it on
Step 3: Mix the flour, sugar, cinnamon, nutmeg, ginger, and salt in a large bowl.
Step 4: Add the rest of soy milk, pumpkin puree (I'm making my own by simple boiling/microwaving some pumpkin and blend it afterward), vegetable oil, and yeast mixture to the dry ingredients.
Step 5: Whisk the mixture until it forms into a smooth batter. Set aside to rest for at least 5 minutes.
Step 6: Pour the batter into the waffle iron according to its instructions.
These waffles came out perfectly crunchy on the outside and fluffy on the inside.