11/3/14

The Power of Pumpkin

Old Hallows Eve just visited us with her cruel embrace of diabetic snickers and candy corn. Even though summer has come and gone, it doesn’t mean your health and physique should too. Sadly, if you survived the apocalypse of Halloween candy, you still have to make it through Thanksgiving pie and Christmas cookies. So, unless you want to look like Saint Nick himself, you need to find some tasty treats to curb your holiday cravings.

Coming to your rescue is a hero that you may not have ever expected. Pumpkin. Yes, that poor gord that you mutilated some failed attempt of a face on is going to help you stay healthy and lean while your relatives begin their bulking phase.


I first saw the power of pumpkin when I decided to grow my own patch in my back yard. By the way, these things are hard to grow in the blazing heat of Texas. Lucky for me, I had my dog to scare away squirrels and guard the orange sacraments.


The first thing you need to know is that a serving of pumpkin, 1 cup or 245 g, only has 49 calories and 12 g of carbohydrate. A cup of anything uncooked is a lot of food, so having a whole cup of pumpkin and only 12 g of carbohydrates is a solid win. This cup of pumpkin can be mixed with a lot of things like flavored whey protein to create a cake mix you can bake.

A simple recipe is:
1 cup of pumpkin puree
3 scoops of whey protein (vanilla)
3 whole eggs or 6 egg whites
1 tbsp pumpkin spice (sugar free)
1 tsp of baking powder

Mix together and pour ingredients into a cupcake pan (with paper). Bake at 375 for 15 minutes or until visibly risen and cooked.

For the entire thing your macros will look like:
Fat: 21 (if whole eggs used)
Carb: 16
Protein: 95

Boom, you just made some tasty pumpkin cake and your precious health won’t be impaired. If you’re feeling a little splurgy, you can even top it with some light strawberry cream cheese or get some whipping cream and make your own topping. Neither you, nor your midsection should feel any guilt as you scarf these down.

If you’re feeling a little more adventurous you can even harvest you own pumpkin. Turning a 15 pound pumpkin into a few pounds of puree and pumpkin seeds is pretty easy. First things first is you have to pick your pumpkin. Then just follow these steps:
  1. Preheat Oven to 350
  2. Slice pumpkin into quarters and scoop out seeds
  3. P.s. seeds can be roasted
  4. Place slices on baking sheet (orange skin down) and bake for an hour or until visible moisture collects and flesh can be scooped.
  5. Use an ice cream scoop to collect as much meat as possible.
  6. Use a food processer to blend up.
  7. Scoop puree into a bowl. If you have cheese cloth line the bowl with it to absorb the excess moisture.
  8. Refrigerate for quick use or freeze for later.

That’s a lot of work but your end product winds up being a lot of seeds and puree that will last you a while. Plus, if you do the paleo diet it’s like you’re foraging for your food – sort of.
Big bowl of frozen pumpkin puree

Sure, it may not be pumpkin pie or candy canes, but this sweet treat can guide you through the drama of the holidays. No longer will you have to avoid sweets and lose your sanity – unless your family is staying with you, no amount of pumpkin can fix that.


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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance


The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.