Did you know pumpkin is actually a fruit! When cooked, pumpkin's rich orange colour provides a potent source of
bioavailable alpha and beta carotene that protects against various
cancers. This week, we combine pumpkin with oats, apple & coconut milk for the best, most nutritious breakfast ever! Yes, pumpkin & oats are the best - together! Expand your mind, improve your health & tantalize your taste buds! Try this recipe, I challenge you.
1 cup rolled oats
1½ cups light soy coconut milk (can substitute with choice of low-fat milk)
2 cups *(precooked/homemade) pumpkin puree
1 green/granny smith apple, grated (skin included)
¼ tsp cinnamon
1 tsp nutmeg
½ tsp allspice
1 tbls honey
flaxseed meal, when serving
fresh blueberries, to serve
chopped walnuts (optional when serving)
1. *Pumpkin puree - Dice 250g pumpkin, place in microwave, add a tbls water and cook on high for 7-8 minutes until soft. Alternately, cook on stovetop for around 10mins, until soft. (Cooking times may vary depending on power of microwaves).
2. Transfer pumpkin to either a blender or magic bullet and pulse blend until pureed. Allow to cool in fridge for 10-15 mins before preparing the dish.
3. Place oats, pumpkin puree and milk into a medium saucepan.
4. Next, add spices and stir well to combine. Cook on stove top over medium heat until all liquid is absorbed (about 5-6 minutes), stirring frequently. Porridge should be a thick, creamy consistency.
5. Remove from heat, and transfer oat mixture to a mixing bowl. Add grated apple and drizzle with honey. Stir ingredients well.
6. Plate up, top with blueberries or fruit of choice, sprinkle with flaxseed and nuts as desired, and serve. It's simply Oat-y-liscious!
Drizzle with a little more honey if you want a little more sweetness!
Substitute or add your own choices of topping like raisins, sultanas, dried fruit, pistachios or fresh fruit.
To boost the amino acid profile of the dish, serve with low-fat yoghurt or alternately add 1 scoop of Whey Protein Isolate.
Serves: 4 Prep & Cooking Time: Less than 10 minutes
Nutritional Information: (per serve)
Calories: 195.4 Protein: 5.8g Carbs: 30.2g Fat: 5.8g
More Pumpkin Facts -
With Halloween almost here for our fellow American MP’er’s, I thought us Aussies should brush up on our pumpkin knowledge with some of these fun 'pumpkin' facts & trivia.
In 1584, after French explorer Jacques Cartier explored the St. Lawrence region of North America, he reported finding “gros melons.” The name was translated into English as “pompions,” which has since evolved into the modern “pumpkin.”
Pumpkin are low in calories, fat, and sodium and high in fiber. They are good sources of Vitamin A, Vitamin B, potassium, protein, and iron.
The largest pumpkin ever grown was 1,689 pounds. That’s a staggering 766.1kg!! That’s a lot of pumpkin!