Power up with pump­kin mmm

These sea­sonal de­lights are packed with plant su­per-nu­tri­ents to help you look and feel your best

First For Women - - Style -

HOW PUMP­KIN

BOOSTS WELL-BE­ING

Strength­ens im­mu­nity

Just 2 Tbs. of pump­kin purée pro­vides 88% of the Daily Value of vi­ta­min A, a nu­tri­ent that stim­u­lates the pro­duc­tion of in­fec­tion-fight­ing T cells. The pay­off: In an Aus­tralian study, sub­jects who in­creased their in­take of vi­ta­min A re­duced their sick days by 38%—plus, they re­cov­ered up to 50% faster when they did catch a cold or the flu.

In­creases en­ergy

The rich stores of mag­ne­sium and potas­sium in this su­per­food work syn­er­gis­ti­cally to help cells con­vert blood sugar into us­able fuel. The ef­fect is so pow­er­ful that Swedish re­searchers say a daily dose of the nu­tri­ent duo can dou­ble en­ergy lev­els within just seven days.

Eases aches and pain

Mak­ing pump­kin a diet sta­ple can re­duce the risk of arthri­tis by 48% and ease over­all stiff­ness and pain by 33%, ac­cord­ing to Bri­tish re­searchers. Credit goes to a plant com­pound (beta-cryp­tox­an­thin) that soothes joint in­flam­ma­tion and pro­motes tis­sue heal­ing.

Golden-Spiced Pump­kin Elixir

1 cup milk

1⁄4 cup pump­kin purée 1 Tbs. honey

1 tsp. ground turmeric 1⁄4 cup whipped cream 1⁄4 tsp. ground cloves

In pan over medium heat, whisk first 4 in­gre­di­ents. Sim­mer 10 min. Pour into glass or mug. Top with whipped cream. Gar­nish with ground cloves, if de­sired.

Makes 1 serv­ing

Per serv­ing: Cal. 293 Pro. 9g Carb. 34g Fiber 2g Sug. 29g Chol. 53mg Sod. 129mg To­tal fat: 15g Sat. 9g Trans. 0g

Bonus! The cur­cumin in turmeric fires up fat burn by 47%

Sweet BananaPump­kin Whirl

1⁄4 cup pump­kin purée 1 ba­nana

1 cup co­conut milk

1⁄2 tsp. cin­na­mon

1 tsp. maple syrup

In blender, purée in­gre­di­ents with 1⁄4 cup ice. Top with co­conut and cin­na­mon, if de­sired.

Makes 1 serv­ing

Per serv­ing: Cal. 687 Pro. 7g Carb. 48g Fiber 10g Sug. 27g Chol. 0mg Sod. 39mg To­tal fat: 58g Sat. 51g Trans. 0g

Bonus! The tryp­to­phan in bananas el­e­vates mood by 20%

OrangePump­kin Tango

1 or­ange, zested and juiced 1⁄4 cup pump­kin purée 1 cup ap­ple juice

1⁄4 tsp. nut­meg

Place zest and juice in two shal­low bowls; dip rim of glass into juice, then zest. In blender, purée re­main­ing zest, juice and in­gre­di­ents. Pour into glass. Gar­nish with whipped cream, if de­sired.

Makes 1 serv­ing

Per serv­ing: Cal. 212 Pro. 2g Carb. 52g Fiber 6g Sug. 42g Chol. 0mg Sod. 11mg To­tal fat: 1g Sat. 0g Trans. 0g

Bonus! Malic acid in ap­ple juice im­proves di­ges­tion

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