My fall diet includes eating a lot of squashes, and pumpkins are full of amazing nutrients! I highlight some of the nutrients and their effects that are in pumpkins later in this post, so keep reading! Add pumpkin to your diet with this easy and delicious pumpkin pie baked oatmeal recipe. This recipe stores well in the freezer in an airtight container for mornings when you don’t have time to cook. I simply reheat in the microwave, top with a splash of almond milk and maple syrup, and gobble down.
This oatmeal is
Pumpkin-y | Hearty | Not overly sweet | Vegan | Gluten-free | Nutritious
Ideally served for
Hearty weekend breakfast | Quick weekday breakfast | Meal-planning
Pumpkins are very nutritious! They contain a wide range of vitamins and minerals, are low in calories, and are a good source of fibre. Pumpkins are also a low glycemic load food, meaning they won’t spike your blood sugar, but rather help maintain blood sugar within normal levels.
1 cup of mashed pumpkin is an excellent source of (1):
VITAMIN A, containing 245% of your daily value (DV) of the vitamin. That’s amazing! Pumpkins actually contain beta-carotene, which is provitamin A carotenoid, meaning that it is converted in your body to vitamin A. Vitamin A is involved in immune function, vision, reproduction, and cellular communication. Most notable, the vitamin is a part of the protein rhodopsin that absorbs light in the eye and helps you to see. It also helps with the functioning of the heart, lungs, and kidneys.
1 cup of mashed pumpkin is also a good source of (1):
Vitamin C, containing 19% DV. Vitamin C is an essential dietary component because it cannot be synthesized by the body. It is an important antioxidant that helps to neutralize free radicals that are involved in diseases where oxidative stress plays a role, such as in cancer and heart disease. Vitamin C is also important in regenerating other antioxidants such as vitamin E.
Potassium, containing 16% DV. Potassium is an essential mineral in the body because of it’s involvement in many different processes. It is involved in building protein and muscle, the electrical activity of the heart, neuronal conduction, maintaining body pH, and fluid balance. Potassium is so important that a study found that a diet high in the mineral decreased overall mortality by 20% (2). The adequate intake for potassium is 4700 mg/day.
Fibre, containing 11% DV. We all hear how important fibre is for our gut! That’s because it helps to maintain blood sugar, the feeling of fullness, and keeps our bowels regular. Pumpkin contains both soluble and insoluble fibre. Soluble fibre dissolves in water to form a gel-like substance which slows digestion. This reduces the absorption of cholesterol and sugar, which helps to maintain levels in the blood. Insoluble fibre does not dissolve in water, but rather adds bulk to the contents passing through the gut. This speeds up food passing through the intestines, which helps to prevent constipation.
- 2½ cups rolled oats
- 1½ tbsp ground flaxseed
- 1 tsp baking powder
- 1½ tsp cinnamon
- ½ tsp ground nutmeg
- ½ tsp ground ginger
- ¼ tsp ground cloves
- ¼ tsp salt
- ¼ cup coconut oil, melted
- 2 cups unsweetened almond milk
- 1 cup pumpkin pureé
- ¼ cup pure maple syrup
- 1 tsp pure vanilla extract
- 1 cup chopped walnuts
- Almond milk
- Pure maple syrup
- Preheat oven to 375°F (190°C).
- In a large bowl, combine rolled oats, flaxseed, baking powder, cinnamon, nutmeg, ginger, cloves, & salt. Then add melted coconut oil & mix well until all the oats are coated.
- In another bowl, combine the almond milk, pumpkin pureé, maple syrup, & vanilla extract.
- Pour the wet ingredients into the oats mixture, add half (1/2 cup) of the walnuts, & combine well.
- Grease a rectangular (9 in x 13 in) baking pan with a little coconut oil. Pour the oat mixture into the pan & smooth to an even layer. Sprinkle the top with the remaining walnuts (1/2 cup).
- Place pan in the oven & bake for 35 mins. Remove & allow to cool for 10 mins before serving. I like to serve the oatmeal with a splash of almond milk & maple syrup.