This Pumpkin Coffee Granola recipe enriches your breakfast with the earthy richness of walnuts, the crunch of pumpkin seeds, and the healthy goodness of oats and flax seeds.
It’s the ideal approach to start your day with a balanced and substantial meal that will keep your blood glucose levels under control while delighting your taste buds. So, let’s delve into this simple, diabetic-friendly treat and appreciate the tastes of autumn with each bite.
Pumpkin Perfection: Uncovering the Health Advantages of This Autumn Superfood
Pumpkin is not only a tasty addition to your meals, but it also has a number of health benefits.
Here are some of the primary benefits of using pumpkin in your diet:
- Nutrient-dense: Pumpkin is a nutrient-dense food. It’s high in vitamins and minerals like vitamin A, vitamin C, vitamin E, potassium, and folate. Did you know pumpkin contains a lot of vitamin A ? Vitamin A helps with vision, immunological function, and skin health.
- Low in Calories: Pumpkin has a low-calorie count, which makes it an excellent choice for individuals trying to lose weight. Its high water and fiber content make it full, allowing you to feel pleased while consuming fewer calories.
- Pumpkin is high in fiber, both soluble and insoluble. Fiber benefits digestive health by regulating bowel motions, preventing constipation, and promoting a healthy gut microbiota. It also assists in maintaining blood sugar levels by decreasing sugar absorption from the digestive system.
- Pumpkin is high in antioxidants such as beta-carotene, which gives it its brilliant orange color. Antioxidants help in the fight against free radicals in our bodies, potentially lowering the risk of chronic diseases and improving overall health.
- Heart health: Pumpkin’s potassium concentration can assist in controlling blood pressure, which can benefit heart health. Pumpkin’s fiber and antioxidants may also help reduce the risk of heart disease.
- Eye Health: Pumpkin’s strong vitamin A concentration is vital for eye vision. It is essential for maintaining eye health and may help minimize the risk of age-related macular degeneration.
- Weight Management: because it is low in calories and has a high fiber content, pumpkin can help with weight management by increasing fullness and decreasing calorie consumption.
- Skin Health: Pumpkin’s vitamins and antioxidants can help you have healthy, beautiful skin. Some people even utilize pumpkin-based skincare products to improve their skin.
- Immune Support: The vitamin C component of pumpkin can assist your immune system in battling infections and diseases.
- Diabetes Management: Because pumpkin has a low glycemic index, it has little effect on blood glucose levels. It may be an appropriate addition to the diets of diabetics, assisting in blood sugar regulation.
Consider using pumpkin in soups, roasted veggies, smoothies, and even desserts when introducing it into your diet. When making pumpkin-based goodies, just keep added sugars and high-calorie toppings in mind, especially if you’re watching your blood glucose levels or calorie consumption.
Oatmeal: A Nutritious Powerhouse for Heart, Digestive, and Energy Health
Rolled oats, also known as oatmeal, are a versatile and nutritious whole grain that provides a variety of health advantages. Because of these advantages, they are a popular choice for a full breakfast or as an ingredient in a variety of cuisines.
To begin with, rolled oats are one of the best sources of dietary fiber, which promotes regular bowel movements and prevents constipation. Oats’ soluble fiber, beta-glucan, has been demonstrated to lower LDL cholesterol levels, lowering the risk of heart disease.
Furthermore, this soluble fiber helps maintain blood sugar levels by decreasing sugar absorption, making oats an ideal choice for diabetics.
Furthermore, rolled oats are high in critical elements such as vitamins (such as B vitamins), minerals (such as iron, magnesium, and phosphorus), and antioxidants. These nutrients are essential for overall health, energy production, and fighting free radicals in the body. Oats are also high in protein, making them an excellent supplement for those who are on vegan or vegetarian diets.
Furthermore, the complex carbohydrates in rolled oats give a consistent flow of energy, keeping you full and satisfied for longer periods of time. This is very useful for weight loss and maintaining normal blood glucose levels.
Furthermore, as long as they are certified gluten-free, oats are frequently well accepted by persons with gluten sensitivity, giving them a safe option for those with gluten-related diseases. It is as simple as having a warm bowl of porridge in the morning, using oats as a base for homemade granola, adding them to smoothies, or incorporating them into baking dishes to incorporate rolled oats into your diet. Rolling oats are a wonderful supplement to a well-balanced diet because of their adaptability and diversity of health advantages.
Flax Seeds: Small Seeds with Big Health Benefits
Flax seeds, frequently referred to as a superfood, pack a powerful punch of health benefits. Flax seeds, which are high in alpha-linolenic acid (ALA), a kind of omega-3 fatty acid, boost heart health by lowering the risk of cardiovascular disease. Their high fiber content promotes digestion and helps manage blood sugar levels, making them ideal for diabetics.
Flax seeds have anti-inflammatory effects, which may help to reduce the risk of chronic diseases. They also have lignans, which may have antioxidant and cancer-fighting qualities; flax seeds in your diet, whether ground or whole, are a simple but effective method to improve your general health.
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Granola with Pumpkin and Coffee
Ingredients:
- 1/4 cup brewed Amla Green Superfood Coffee
- 1 tablespoon maple syrup
- 1/3 cup pumpkin purée
- 3 cups rolled oats
- 3/4 cup chopped walnuts
- a third of a cup of pumpkin seeds
- 1/4 cup flax seed, ground
- 1 scoop Amla Green Pumpkin Spice * or 3/4 teaspoon pumpkin pie spice
- 1/2 teaspoon cinnamon
Instructions:
Set and preheat the oven to 350 degrees Fahrenheit (177 degrees Celsius).
Line a baking sheet with parchment paper.
In a large mixing basin, combine the oats, walnuts, pumpkin seeds, ground flax seeds, pumpkin pie spice, and cinnamon. Mix thoroughly.
Combine the maple syrup, brewed coffee, and pureed pumpkin in a pot. Over medium-low heat, whisk until all ingredients are evenly dispersed and the mixture is thoroughly warmed (approximately 4 to 6 minutes).
Mix it in with a spatula after pouring it over the dry ingredients. Bake for 25 – 30 minutes, or until golden brown, on a baking sheet. At the halfway point, rotate the pan. (Keep in mind that stirring will break up the clusters.)
Make sure you allow the granola to cool completely after removing it from the oven. It may appear damp at first, but it will crisp up as it cools. Divide evenly into dishes or store in a jar until ready to use.
To Conclude
Enjoy! And Happy Halloween!