Beyond Thanksgiving dessert and carving jack-o’-lanterns, this autumn gourd has a host of health benefits. Here are five ways pumpkins can improve your diet, sleep and skin, plus five easy and nutritious pumpkin recipes.
1. Healthy eyes
Pumpkin is a rich source of beta-carotene—it’s what gives it that rich, vibrant colour. Packed with potent antioxidants, it helps protect your vision from degeneration. Bonus: You’ll also see stronger nails and healthier hair.
2. Glowing skin
Pumpkins are rich in a host of skin-healthy vitamins: the properties from antioxidant-rich vitamin A (retinol) act as a shield for your skin, protecting you from the damaging affects of free radicals; vitamin C helps promote collagen production and renew the skin for a glowing face; and vitamin E improves skin tone.
3. Energy boost
The daily recommended iron intake for women is higher than for men, and as women age or become pregnant, the necessary dose increases. Pumpkins are full of iron, an immunity-boosting mineral that can help ward of illness and fatigue and keep your energy high.
4. Better diet
High in fibre (7 grams per one cup of canned pumpkin) and low in calories (26 calories for 100g), pumpkins can help you stay full longer and keep your digestion on track. The Heart & Stroke association recommends 21 to 38 grams of fibre a day, however most people don’t quite reach half that amount.
5. Improved sleep and mood
Don’t toss the seeds. Raw pepitas (hulled pumpkin seeds) are rich in tryptophan (yes, the same snooze-inducing amino acid that kicks in post-turkey dinner) and can help you get more Zs. This compound also supports serotonin, which not only helps you sleep better, but boosts your mood, too.
Whether you use the whole pumpkin, the pulp or the seeds, here are five must-try recipes, ranging from savoury to sweet.
Thai Pumpkin Coconut Soup
This silky soup is a mix of traditional sweet and sour Thai flavours and has only 159 calories per serving. It’s guaranteed to be your go-to winter warm-up soup.
Pumpkin Spice Muffins
A muffin is a great grab-and-go treat. Skip the maple cream cheese spread to keep the calorie count (250 calories) low.
Arugula and Pepita Pesto
Add this pesto to salad, soups or over meat. Keeps in the freezer for up to six months.
Almond Pepita Butter
This fragrant nut butter with a mix of almond and pepita is a super-satisfying topper.
Pumpkin Pie Granola
A mix of pepitas, pecans, flaxseeds, puffed rice cereal and a medley of aromatic spices, such as cinnamon, ginger and cloves gives this granola loads of flavour.
Fall is upon us—which brings changing leaves and pumpkin spice lattes. But this season also calls for new boots. Here are 18 pairs that will complete your fall outfit, starting from $50.
Studded Buckled Ankle Booties,
Ankle Boots, $60,
Cavolano Stiletto Booties, $70,
Emily Sock Fit Stretch Booties, $80,
Gogali Mid-Calf Boots, $90,
Velvet Ankle Booties, $53,
Sidney Peep toe Sock Fit Boots, $92,
Lunata Lace-Up Booties, $115,
Velvet Over The Knee High Heel Boot, $130, zara.com
Kirby Boots, $120,
Suede-Like Almond Toe Knee-High Boot,
Office Amble Patent Chelsea Boots,
Hi Top Tribe, $228,
Faux Hair Zahara Booties, $115,
Black Leather Boots, $238,
Keen Of Scots, $240,
Women's Lolla Ankle Boot, $250,
Geox D Mendi Over-the-Knee Boots,
Steak Frites<br>Jeff Coulson/TC Media Credits: Steak Frites<br>Jeff Coulson/TC Media
Warm up to a steaming, fragrant bowl of slow-simmered stew within minutes of stepping through your front door thanks to these five slow cooker stews.
Tangy stuffed olives, fragrant fennel and an herbaceous topping brighten the flavours of this easy chicken stew. Serve over basmati rice to soak up the savoury sauce.
Pancetta, like bacon, is made from cured pork belly. The difference between the two is that pancetta is not generally smoked, giving it a stronger pork flavour. Use thicker pancetta—you can often buy it prechopped—for this stew rather than the thinly sliced variety.
This richly spiced chicken stew has just a touch of sweetness from dried apricots and honey, resulting in a perfectly balanced dish that requires little effort to prepare.
Switch up your usual beef stew with this Asian-inspired version. Five-spice powder, which is an intensely flavourful blend of Sichuan peppercorns, star anise, cloves, cinnamon and fennel, lends the stew a mix of warm, sweet and savoury notes.
Cooking molasses boasts a more robust and less sweet taste than the fancy variety, which gives this hearty stew a rich, full-bodied flavour. Whisking in a bit of flour at the end thickens the sauce, making this the ultimate satisfying stick-to-your-ribs meal.