I came up with this delicious, nutritious & best of all easy snack when my formally “voracious-veggie-eating” toddler decided that all fruit and veg, in any form were “‘scustulous” and “hateable” and not to be tolerated!
Perfect Pumpkin Pudding
- 1 cup (organic) unsweetened apple sauce
- 1 cup (organic) unsweetened pumpkin
- Hand full raisins
- Agarve syrup to taste
- Sprinkle cinnamon
The first time I made this recipe I went heavy on the applesauce, as it was one of the few “acceptable” foods, & slowly increased the pumpkin each time I made it.
The first time I also used a huge amount of syrup, & even put a little on the spoon so the first taste was irresistibly sweet,
Once it had been certified as “yummy” & no longer regarded with suspicion but instead had moved to the delicious treat list, I slowly reduced the amount of syrup with each making until now I don’t bother at all
We also use natural yogurt in place of apple sauce for a change
Canned pumpkin (not pumpkin pie filling but pure canned pumpkin) is extremely nutritious and is a fabulous option for adding to recipes when you do not have fresh pumpkin.
Basic Nutrient Facts
Pumpkin is from the squash family, often people only think about pumpkins in fall. If so, you are missing out on a nutrition powerhouse. A 1/2 cup of pure canned pumpkin provides roughly 41 calories, less than 1 g of fat and 0 g cholesterol. Canned pumpkin provides 10 g of carbohydrate (4 g sugar) and is rich in dietary fiber, offering about 3.5 g per 1/2 cup serving. Unlike many canned foods, it is virtually sodium-free.
Canned pumpkin is an excellent food source of both Vitamins A and K.
- A 1/2 cup of canned pumpkin provides roughly 19,000 International Units (IU) of Vitamin A
- 20 mcg of Vitamin K or nearly 25 percent of the DV.
- Vitamin A is an antioxidant nutrient that is essential for healthy eyesight while Vitamin K is important for proper blood clotting.
Canned pumpkin is rich in two essential trace minerals. A 1/2 cup serving provides about
- 10 percent of the DV (considered a good food source) of both iron and manganese.
- Iron is a key component of hemoglobin, a part of red blood cells that carries oxygen to all of the body’s cells. The cells need oxygen to break down glucose and produce energy. Manganese functions as a cofactor (or helper) for many enzymes that are involved in the metabolism of carbohydrates, fats and proteins. It also is a part of enzymes that help form bones.
Meets Veggie Requirement
My Pyramid Food Guide recommends that Americans consume a wide variety of vegetables.
Vegetables are divided into five subgroups, including starchy, orange, dry beans and peas, dark green and other.
Canned pumpkin helps fulfill the recommendation to consume approximately 2 cups of orange vegetables weekly.
Cinnamon is a blood sugar stabilizer. Active ingredients present in cinnamon help regulate blood sugar levels. Other notable cinnamon benefits include improving memory, reducing arthritis pain (when taken with honey) and treating medication-resistant yeast infections. Having antimicrobial properties, consuming foods cooked with cinnamon is effective to fight bacterial infections and yeast infections
Agave syrup is commonly used as a sweetener to replace the common sugar and other chemical sweeteners. A 1 tbsp. serving of organic raw blue agave sweetener roughly contains 60 calories and 16 g of carbohydrates and is labeled with a glycemic index of 39 or less. Agave syrup contains the same number of calories per serving as table sugar, but, it is several times sweeter thus less is needed.
By Dashiel St. Damien, mum of 2 former picky eaters & founder of Sunny Sleevez