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Health From The Inside Out

Gluten-Free Vegan Pumpkin Waffles

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If you’re anything like me you still have many, many cans of pumpkin puree sitting in your cupboard leftover from this year’s Thanksgiving and Halloween celebrations. This week I’ll be posting a few of my favourite healthy pumpkin recipes to help you move through your stash a little quicker.

I love baking with pumpkin because it keeps my treats moist without having to use much oil. As a bonus, it also happens to be fabulously good for you. Here are just a few reasons why pumpkins are fall’s best health-promoting super food:

  1. A cup of pumpkin puree contains over 200% of your recommended daily intake of vitamin A to support vision (especially in low light)
  2. Pumpkins are a great source of beta-carotene, which can play a role in cancer prevention especially when consumed in food sources, which are more beneficial than a supplement.
  3. The carotenoids found in pumpkin carotenoids provide antioxidants to help keep your  skin smooth and wrinkle-free.
  4. Eating pumpkins can help to balance your electrolytes:  a cup of cooked pumpkin has even more potassium thank a banana (564 milligrams vs. 422mg). I like to add 1/3 of a cup pumpkin puree to my protein smoothies to restore the body’s balance of electrolytes after a heavy workout.
  5. Pumpkin seeds are rich in magnesium (over 250mg/100g) and tryptophan (a mega dose at 600mg/serving) to support healthy mood. Tryptophan is a precursor to serotonin, our ‘feel good’ neurotransmitter and magnesium has been shown to reduce anxiety symptoms in a number of studies. Happy snacking (literally)!

I hope you enjoy these healthy pumpkin waffles, and that they make your Monday a little sweeter. Stay tuned for my black bean + pumpkin brownie recipe and my favourite pumpkin spice muffins coming later this week.

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Gluten-Free Vegan Pumpkin Waffles

 We love these healthy pumpkin waffles on lazy fall mornings topped with some coconut yoghurt, real maple syrup and a sprinkle of pumpkin seeds. 

Ingredients

  • 2/3 cup pumpkin puree [either homemade or from a BPA-free brand]
  • 2/3 cup almond milk
  • 3 flax eggs (mix 3 tbs ground flax seeds with 5 tbs water and let rest for 10 minutes) 
  • 1 cup oat flour
  • 2 tbs maple syrup (optional) 
  • 1/3 cup almond meal
  • 1/2 tsp baking soda 
  • 1/3 cup avocado oil or melted coconut oil
  • 1 tsp vanilla
  • 1 tsp nutmeg
  • 1/2 tsp salt
  • 1 tbs cinnamon

Instructions

Blend rolled oats in a high powered blender to create 'oat flour'. Mix oats, almond meal, salt, baking soda, nutmeg and cinnamon in a large bowl. In a separate bowl mix together the pumpkin puree, almond milk, maple syrup (if using), flax eggs, oil and vanilla until well incorporated. Mix the wet ingredients into the dry until well-mixed and cook in your waffle maker until browned and cooked through. Serve with a dollop of coconut yoghurt and fresh maple syrup.

References:

  • https://medlineplus.gov/ency/article/002400.htm
  • https://www.ncbi.nlm.nih.gov/pubmed/23053552
  • https://www.ncbi.nlm.nih.gov/pubmed/23246796
  • https://www.ncbi.nlm.nih.gov/pubmed/24338499
  • https://www.ncbi.nlm.nih.gov/pubmed/25016272
  • https://www.ncbi.nlm.nih.gov/pubmed/25572038
  • https://www.ncbi.nlm.nih.gov/pubmed/21835188
  • https://www.ncbi.nlm.nih.gov/pubmed/24948052

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