Oxygen USA — September-October 2017

38 oxygenmag.com

fuel 1 FOOD, 5 WAYS By Lara McGlashan, MFA, CPT

Go to oxygenmag.com for a super-heal y pumpkin soup recipe!

Fun Fact:

The largest

pumpkin pie

ever baked was

3,699 pounds!

with breakfast

soothing soup

The power

of pumpkin

PUMPKIN CHIA PUDDING

MAKES 6 SERVINGS

In large jar or bowl, combine 2 cups plain unsweetened almond milk,

½ cup pitted dates and 1⁄3 cup chia seeds. Mix well, then cover and

refrigerate four to eight hours. Then pour into blender and process on

high until very smooth, about two minutes. Add ¾ cup unsweetened

pumpkin puree, ¾ teaspoon pumpkin pie spice and pinch of sea salt,

and blend until combined. Divide mixture among six 4-ounce jars

with lids. Refrigerate one hour, then serve.

Nutrition Facts (per serving = 1 jar): calories 104, total fat 4 g, satu-

rated fat 0.5 g, protein 2.5 g, carbs 16 g, fi ber 5 g, sugar 9 g

1. AS A RECOVERY AGENT Ounce per ounce, pump-
   kin has more potassium than bananas, helping you
   rebound from a hard workout by restoring elec-
   trolyte balance and reducing blood pressure.
   Some studies even link pumpkin to preservation
   of muscle mass and improved bone density.
   Add ½ cup of pumpkin to your postworkout
   smoothie to reap the recovery rewards.


2. AS A VISION-BOOSTING BREAKFAST
   According to the National Institutes of
   Health, 1 cup of pumpkin contains 200
   percent of your daily need for vitamin A,
   helping protect the surface of your eye,
   promoting healthy vision and slowing
   the decline of retinal function in those
   with certain degenerative eye diseases.
   Pumpkin also contains a ton of beta
   carotene, which converts to vitamin A in
   the body, and which may quell infl am-
   mation and reduce the risk of certain
   types of cancer. Try our Pumpkin
   Chia Pudding recipe for a peeper-
   improving breakfast.
   3. AS A HEALTHY RECIPE SWAP
   Pumpkin puree is a super swap for
   oil or butter when baking, reducing
   calories and adding an abundance of
   vitamins, minerals and fi ber.
   Use a 1:1 ratio when swapping for oil, and
   trade ¾ cup of pumpkin for
   every 1 cup of butter.


3. AS A FIBER-FULL SNACK
   Pumpkin seeds contain 1.7 grams of fi ber
   per ounce, helping lower the risk of coronary
   heart disease while boosting meal satiety
   and promoting healthy digestion. Buy raw,
   hulled seeds at the store, or save your jack-o’-
   lantern guts and roast your own: Wash the seeds,
   then bring to a boil in a sauce pot. Reduce heat and
   simmer for 10 minutes, then drain seeds and pat dry.
   Toss with a little olive oil and a pinch of salt, then roast
   at 325 degrees for 15 minutes, tossing once.


4. AS A SOOTHING SOUP Move over turkey:
   Pumpkin also contains tryptophan, the amino
   acid that helps produce serotonin, a brain chemical
   that plays a large role in mood regulation, relaxation
   and sleep quality.

It’s that time of year again — when every coffee shop resurrects their

super-duper pumpkin spiced latte concoction and pumpkin pie is positioned

front and center in the bakery aisle. But pumpkin is more than a seasonal

treat: With only 50 calories per cup, tons of vitamins and minerals, and a

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postworkout smoothie

snack on seeds

recipe swap