Tag Archives: vitamin A

Pumpkin Oatmeal

Pumpkin oatmeal

I love when Fall comes around each year because it is stunning with the leaf changes, but I also love the seasonal food items that are available, especially squash. I also enjoy cooking up batches of stews an soups and using warming spices in my cooking such as ginger and cinnamon. This recipe has warming spices and squash and is a real winner! It tastes like pumpkin pie in a bowl and will fill you up in the morning. Using canned pumpkin gives you access to this recipe all year long, not just when pumpkins are in season.

Pumpkins are not only delicious but are also very nutritious. They are high in fiber, vitamin A as well as vitamin K. Vitamin A is recognized as being essential for vision as well as for cellular differentiation, growth, reproduction, bone development, and immune system actions. Vitamin A plays a role in maintaining the adrenal gland and  the synthesis of hormones such as thyroid hormone.

I recommend adding pumpkin seeds to this oatmeal as it helps add interest to the texture as well as added nutrition. Pumpkin seeds have beneficial fats such as linoleic acid (a polyunsaturated omega-6 fatty acid) and oleic acid (a monounsaturated fatty acid) and are a great source of magnesium.

Ingredients:

  • 1 cup cooked pureed pumpkin (canned can be used)
  • 1 cup water
  • 1 cup unsweetened almond milk
  • 1 cup large flake oats (gluten free is necessary)
  • 1/8 tsp salt
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground cloves
  • 1/4 tsp ground cardamon (optional, I find gives it a nice flavour. You can add ground nutmeg instead if desired)
  • Pumpkin seeds for serving
  • Honey or maple syrup for serving

Directions:

  1. In a medium saucepan combine pumpkin puree, water, almond milk, spices and the salt. Bring to a boil over high heat.
  2. Add the oats, stir, cover and reduce heat to a simmer.
  3. Simmer the oats until cooked throughout, approximately 15 minutes.
  4. Serve with pumpkin seeds sprinkled on top, a drizzle of your natural sweetener of choice (honey or maple syrup are my choices). I’ve added chia seeds as well and Greek yogurt can also be a nice addition.