Pumpkin Spice, And Everything Nice!

Pumpkin Spice, And Everything Nice!

It’s that magical time of year again… No not Christmas (just yet anyway, that’s not long off either!) but the second most important season in our calendars… Pumpkin Spice season! 


Though it feels like it has come around quickly this year, October has officially ‘fallen’ (the temperature outside dropped rapidly on the 1st!) so it’s time to dig out your chunkiest knitwear and play about with the dishes on your menu this Autumn. 


Did you know that Pumpkins boast a number of health benefits too? So not only do they look the part for this time of year, and provide a spook-tacular prop for carving out freaky designs to leave by candlelight in your doorway, but they are also so versatile to pack in all of the goodness that your body craves. 


Following from our previous blog post, sharing our Autumn Menu Inspiration, we want to make sure that we can get as much out of our seasonal produce as possible! So today we thought we would bring our own little JR Holland Pumpkin Spice Guide on fun, nutritious dishes and drinks to try either at home or for your local eatery…


What Are The Health Benefits Of Pumpkins? 

First things first, let’s clear up what family a Pumpkin derives from. Although it’s popularly viewed as a vegetable, a Pumpkin is actually scientifically a fruit, due to the fact that it contains seeds. 


Nutritious Profile –


Just one cup of cooked Pumpkin contains just 49 calories, is an extremely high source of Vitamin A and contains 16% of the Reference Daily Intake of Potassium – supporting general blood pressure, cardiovascular health, bone health and muscle strength. 


High Antioxidants Could Reduce Your Risk Of Chronic Diseases –


Pumpkins contain antioxidants such as Alpha-Carotene and Beta-Carotene which can neutralise free radicals to prevent them from damaging your cells. Science results have proven that these antioxidants can protect your skin against sun damage, and lower your risk of certain cancers and eye diseases. 


Vitamin Boost To Improve Immunity – 


Pumpkins are actually a great vegetable to consume all the way throughout Autumn – Winter as they are loaded with nutrients such as Vitamin A, Vitamin C and Vitamin E, that can boost your immune system. 


Vitamin A helps to fight off infection, with Vitamin C proven to increase white blood cell production, making immune cells work more effectively and speed up the healing of wounds, while Vitamin E, iron and folate all aid the immune systems strength. 


Prolong Good Eyesight – 


We all know that as we age, so does the overall health of our eyesight. But did you know that due to a Pumpkin’s plentiful packing of Vitamin A, Lutein and Zeaxanthin and high intake of beta-carotene can result in a significantly lower risk of cataracts. 


Low-Calorie Count – 


As Pumpkins are considered a nutrient-dense food, this means it hosts a very low calorie count, consisting of around 94% water and coming in at under 50 calories per cup of 245 grams, and a good source of fibre, meaning it can aid any weight-loss. 


Promotes Healthy, Glowing Skin –


Eating Pumpkins can have great results for your skin! Due to one specific nutrient ‘beta-carotene’ that can act as a natural sunblock, and Vitamin C that your body uses to make collagen which is a protein that keeps your skin healthy. 


Healthy Pumpkin Dishes

While some of our most loved Pumpkin Spice faves are delicious, they can often be brimming with artificial sugars, which can completely counteract the health benefits that this wonderful vegetable can offer! Take a look at some of our easy to make, healthier Pumpkin dishes and drinks to try either at home, or in your local eatery… 


Pumpkin Bread – 


To achieve a healthy Pumpkin bread, simply utilise the Pumpkin puree to give the sweet twist, avoiding any added sugars! Almond milk for a dairy free nutty flavouring, spices such as cinnamon, nutmeg and ginger for all those Autumnal feels, and coconut oil as a healthier alternative for baking oil. 


Chocolate Chip Pumpkin Bars – 


Pumpkin Bars are a great snack that are super easy to make, and carry around with you for that little boost of energy throughout the working day. When baking your bars, try opting for a nut-based butter spread such as Almond or Peanut to add fiber and healthy fats to the mixture, nut-based milks as opposed to dairy, and cinnamon spices for a sweet touch without using refined sugars!


Pumpkin Soup – 


Who doesn’t love a creamy soup when it’s chilly outside? Pumpkin soups are a great way of packing in all of the nutrients that you need, while staying warm through the Autumn months. This recipe from Delish.com makes it super easy and enjoyable, using only a handful of eight ingredients, and taking only around 50 minutes in total to make. 


Roast Pumpkin With Feta And Honey


Incorporating Pumpkin into a delicious salad is an easy way of consuming the delicious fruit. This recipe from NotQuiteNigella.com serves up a Roast Pumpkin Salad with Honey and Feta that only takes around ten minutes to prepare and thirty minutes to cook, meaning it is a super quick addition to add to your menu. 


Pumpkin Gnocchi


Pumpkin and pasta? What’s not to love!? Using up your leftovers from Halloween, the Pumpkin will give your Gnocchi a golden and sweet rich flavouring, teamed perfectly with a seasoning of black pepper and parmesan for a dish that will keep you full throughout the day! 


Place Your Order With JR Holland Today 


Here at JR Holland, we can offer your business Small, Medium or Large Pumpkins of your choice, listed in our Vegetable catalogue over on our website. Simply give us a call today on 0191 491 0856 to place your order!

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