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Probiotic Pumpkin Recipes
Why You Should Be Eating More Pumpkin (And Loving It!)
15 Pumpkin recipes!
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I love, love, love pumpkin. It has many healthy qualities and a creamy consistency that makes it a wonderful treat, especially around the holiday season. I use pumpkin in multiple ways, but some of my favorite recipes are ones I make with kefir. Fermenting pumpkin is a way to enhance all the nutrients and add probiotics, too. Check out all the recipes and health facts about why you should be adding more pumpkin to your diet.
Magical Pumpkin Inspiration
My daughter Maci felt inspired after she went to Harry Potter World at Universal Studios. She fell in love with all the specialty drinks from the Harry Potter books. Drinks like Butter Beer and Pumpkin Juice were served on location there. Her favorite was Pumpkin Juice. She loved the flavor and was determined to make her own version of Pumpkin Juice Kombucha. She nailed the recipe and it is one of the most delicious and bubbly kombuchas ever! See below at the bottom of the post for lots of recipes.
Probiotic Pumpkin Recipes
Pumpkin has Tons of Vitamin A!
Pumpkin has more than 200 percent of your recommended daily intake of vitamin A. Vitamin A protects the eyes from cataracts and degeneration and helps improve night vision, according to the National Institutes of Health 1. One cup of pumpkin puree contains 1,906 micrograms of vitamin A. Your body needs between 700 and 900 micrograms of vitamin A each day. It also contains 20% of the optimal daily value for vitamin C as well as about 7.1 grams of dietary fiber – much of this is soluble fiber which is food for those little microbes in your gut.
Soluble Fiber
Canned pumpkin (100% pumpkin, not pie filling) provides about 80 calories and 7 grams of soluble fiber per cup. There are two types of fiber. Insoluble fiber, which does not dissolve in water and is not fermented by the gut’s bacteria, and soluble fiber, which does dissolve in water and is broken down and fermented by colon bacteria. While both are good, the soluble fiber feeds the good bacteria and does many jobs that promote health such as attaching to cholesterol particles and taking them out of the body, helping to keep blood sugar stable, and many other jobs. Insoluble fiber has benefits such as staying intact and providing bulk which keeps you feeling full longer and providing bulk for your stools.
Haircuts and Pumpkin Beer
The early Native Americans used pumpkins as a food source to get through cold winters and they shared this information with the pilgrims. The pilgrims were also known to make fermented pumpkin beer. Made with a combination of persimmons, hops, maple sugar, and pumpkin, it was one of the first colonial brews. They also used the pumpkin shells as a template for haircuts to ensure a round and uniform finished cut. New Englanders were sometimes nicknamed “pumpkinheads.” Fun fact — in early colonial times, pumpkins were used as an ingredient for the crust of pies, not the filling.
There are many wonderful reasons to consume pumpkin, and when you culture your pumpkin as in the recipes below, you increase and absorb the vitamins more efficiently. Culturing predigests these foods and speeds the nutrients to the places your body needs them.
Beta-Carotene
Pumpkin’s bright orange color represents the antioxidant beta-carotene which may help in the prevention of cancer, according to the National Cancer Institute.3 They stated that food sources of beta-carotene work better than supplements and beta-carotene’s free-radical-neutralizing abilities help keep our bodies healthy.
Help for Diabetes
Pumpkin can also help regulate blood sugar levels, making it a great choice for people with diabetes or those looking to manage their blood sugar. The soluble fiber in pumpkin slows down the absorption of sugar into the bloodstream, preventing spikes and crashes.
A study done at East China Normal University5 found that an extract made from pumpkin successfully promoted the regeneration of damaged pancreas cells in diabetic rats. It also boosted insulin levels in the rats’ blood. Scientists conducting the study believe that pumpkin extract may be beneficial to either pre-diabetic or fully-diabetic humans.
Weight Management and Metabolism Boost
If you’re looking for a way to manage weight without sacrificing flavor, pumpkin is an excellent choice.
Low in calories: Despite its rich texture and satisfying taste, pumpkin is low in calories, making it ideal for weight management.
High in fiber: The fiber content helps keep you full for longer, reducing the chances of overeating or snacking on less healthy options.
Nutrient-dense: Pumpkin provides essential vitamins and minerals without the added calories, ensuring your body gets what it needs while supporting a healthy metabolism.
Younger Skin
The alpha hydroxy acids (AHAs) and antioxidants in pumpkin are a dream for your skin. AHAs are often used in skincare products for their ability to gently exfoliate dead skin cells, revealing fresher, brighter skin beneath. When you eat pumpkin, you get these skin-loving nutrients from the inside out. Combined with vitamin A, which promotes cell turnover and reduces fine lines, pumpkin can help you maintain a youthful, glowing complexion.
Relief from Urinary Incontinence
Pumpkin seeds were used by Native American tribes to “facilitate passage of urine.” In Europe in 1578, German health officials approved the use of pumpkin seeds as a treatment for irritable bladder. In recent years, Japanese scientists 4 discovered a natural plant extract made with pumpkin seed oil that has been shown to reduce incontinent episodes by up to 79%. Pumpkin seed oil has been included in some new products used to alleviate urinary difficulties. It seems to be the water-soluble portion that demonstrated impressive symptomatic effects in recent studies.
Pumpkin Helps Dogs
I also stumbled upon something else in my research of pumpkin. There are close to 500,000 Google search returns on how pumpkin can stop diarrhea in dogs and cats.2 I can’t vouch for this, but it might be something to consider if your pets are sick; although I do think kefir works much better, by mixing in a little pumpkin with the kefir, it gets gobbled up more quickly.
Natural Stress and Mood Support
Pumpkin seeds are rich in magnesium, a mineral that plays a vital role in maintaining a calm and relaxed state. Consuming pumpkin and its seeds can help ease stress, support restful sleep, and even improve mood. Magnesium, along with tryptophan (an amino acid also found in pumpkin seeds), aids in serotonin production, a neurotransmitter that enhances mood and promotes well-being.
Extra Bonus! Pumpkin Seeds May Help with Parasites:
Pumpkin seeds are a traditional remedy for expelling parasites like tapeworms and roundworms.
- Paralyzing Effect: Cucurbitacin, a compound found in pumpkin seeds, paralyzes the parasites, making them lose their grip on the intestinal walls. This temporary paralysis allows the body to eliminate them more easily through digestion and bowel movements. The fiber in pumpkin seeds also aids in pushing the parasites out of the body by supporting healthy digestion and regular bowel movements.
How to Use Pumpkin Seeds for Parasites:
- Raw and Hulled: To use pumpkin seeds as a remedy, consume them raw and preferably hulled (with the green shell intact). Eating about a handful (20–30 grams) on an empty stomach is often recommended.
- Pumpkin Seed Paste: Another method is to blend raw pumpkin seeds with water or juice to create a paste. Some people also add honey or other ingredients like garlic (which also has anti-parasitic properties) to enhance the effect.
Check out our eBooks for more recipes!
If you're a Biotic Pro member and it's November, we have an eBook with loads of pumpkin recipes and more.
As the weather cools and the harvest brings us pumpkins, apples, and root vegetables, there’s no better time to create nourishing, fermented foods that heal the gut and boost the immune system. In this ebook, you’ll find recipes for tangy sauerkrauts, crisp flavored krauts, soothing kefir drinks, and fall-inspired kombuchas and kefir sodas, sourdough breads, and comforting warm meals for your family dinners! These recipes are designed to be simple yet powerful, transforming your seasonal produce into probiotic-rich superfoods that support your well-being. So, grab your jars, join me in the kitchen, and let’s make this fall season the healthiest and tastiest one yet!
Check it out in the download section of your Biotic Pro account or Become a Biotic Pro!
Probiotic Pumpkin Recipes
Listen To My Podcast
Welcome to Cultured Kitchen Podcast, where we dive into the world of fermented foods, probiotics, and we explore the magic of pumpkins and why you should be adding more of this nutrient-packed superfood to your fall routine. From pumpkin's impressive vitamin A content to its gut-friendly soluble fiber, this humble squash is a powerhouse for your health. Tune in, grab your favorite cozy drink, and let’s get fermenting with this season’s best flavors!
References:
- https://www.nlm.nih.gov/medlineplus/ency/article/002400.htm
- http://healthypets.mercola.com/sites/healthypets/archive/2014/09/01/pumpkin-dietary-fiber.aspx
- https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet
- http://www.lifeextension.com/magazine/2008/11/pumpkin-seed-relieves-overactive-bladder-urinary-incontinence/Page-01
- http://nutritionreview.org/2013/04/cucurbita-pumpkin-rejuvenates-eta-cells-restores-insulin-production/
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