Grinning jack-o-lanterns aren’t the only happy pumpkins popping up this month. Making use of pumpkins as an ingredient can be a healthy choice that feels especially appropriate during the fall harvest season. Pumpkins are highly nutritious, low in fat, high in fiber, and packed with vitamins and minerals.
A little pumpkin spice never hurt anyone, and although a daily pumpkin spice latte or pumpkin cream cold brew is unrealistic (if only because of the sugar overload) you can still incorporate those flavors in your food and drink throughout the season and beyond.
Variations on pumpkin spice blends abound, but the core ingredients are usually cinnamon, ginger, nutmeg, allspice and cloves. They combine to make that warm, comforting flavor that complements pumpkin in recipes so well, and individually the spices have known health benefits.
Cinnamon is rich in antioxidants and some research shows it may help control blood sugar. Ginger contains minerals such as iron, potassium and zinc. Nutmeg offers some fiber, B vitamins and minerals. Allspice may help relieve minor digestive upsets. Cloves are also full of antioxidants and a great source of beta-carotene.
Pumpkin Spice Blend
Adapted from Food Network
- 1/4 cup ground cinnamon
- 2 tablespoons ground ginger
- 1 tablespoon ground nutmeg
- 1 teaspoon ground allspice
- 1 teaspoon ground cloves
Stir the spices well. Store in an airtight container for up to three months.
Use the pumpkin spice blend in any recipe that calls for pumpkin spice or use it as a swap for cinnamon in any recipe. Mix a couple teaspoons into ground coffee before brewing for a subtle pumpkin spice hit to your daily cuppa joe. Or get fancy and make your own pumpkin foam. Frothing 1/4 cup skim milk with 1/2 teaspoon each of sweetener, pumpkin puree and vanilla extract, 1/4 teaspoon of your pumpkin spice blend and a pinch of salt. Spoon over iced coffee for a delicious seasonal addition.
