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Pumpkin Oatmeal

  • Writer: Hunnie
    Hunnie
  • Dec 3, 2024
  • 4 min read

Updated: Mar 16





So this recipe is something you can indulge in and feel very guilt-free about it. Pumpkin oatmeal that is filling and very much tastes like fall in a bowl. I do not believe that everything NEEDS to be SO HEALTHY if you want to eat it. Only in balance do we trust. But especially post-Thanksgiving, if anyone feels like me, you might be feeling a little extra full (as you should be!). But I also want all the festive activities, fall flavors, winter ones too, diving into holiday vibes and continuing with seasonal eating. And I have always loved pumpkin. In fact, my birthday cake has been a pumpkin pie for so long I don’t remember the last time it wasn’t. This year’s photo is below 🙂. But after eating an apple crisp with ice cream to pumpkin pie to pecan pie to a slice of pumpkin bread, I have to admit, I max out and need a tap out. So this recipe can fit in perfectly when you still want something so cozy and screams fall, but you won’t feel like a bag of potatoes after finishing it. Eat the whole bowl and continue on with your day feeling energized.






First, we’ll briefly talk about the health benefits of pumpkin and a quick comparison to the different types of sugars used in cooking. Then we shall get into the recipe.






Pumpkin - to be used for so much more than lattes

Pumpkin has a heavy dose of Vitamin A, which is great for your immune system and eyes. In fact, about a cup of pumpkin purée provides over 200% of your daily recommended intake of Vitamin A. Pumpkin contains beta carotene, which is then converted into Vitamin A. Beta carotene is what gives pumpkin its orange coloring. The same one cup of pumpkin packed with Vitamin A will also cover 16% of your recommended daily potassium intake. Potassium helps keep your heart healthy. Pumpkin is often used in more sweet sugary recipes, but it is actually, by itself, a little on the savory side. Roasted pumpkin can be a great side dish, used in soups and also sauces as a thickener. Pumpkin also contains fiber, which will help you feel full longer (7 grams of fiber per cup, not too shabby).


SUGAR - why are there so many sugar options on the menu??

Do you want to use brown sugar or white sugar or honey or maple syrup? And I’m personally not too familiar with agave, but I know it exists. So what are the differences between all these types of sweeteners? Are all added sugars created equal? So after doing a little research on this, we don’t really know all too much about the differences and true health benefits. Lots of research still needs to be done. However, at this point we know a little bit. Here's my brief summary for you. Maple syrup (which we use in this recipe) has phenols, which provide it with some antioxidant plant nutrients that are missing in white sugar. It also has a lower glycemic index than white sugar. Maple syrup is made from boiling down the sap of a maple tree. Some maple syrups have small amounts of potassium, calcium, magnesium, iron, zinc, and copper. White sugar and brown sugar are the most popular processed sugars available. The most notable nutritional difference between white and brown sugar is that brown sugar has a slightly higher level of potassium, iron, and calcium, but it really is a small, small difference. White sugar is much more of a neutral sweet taste, while brown sugar can change a recipe to brown and give it an almost caramel flavor to it. So if you’re comparing white to brown sugar, brown sugar barely looks healthier. Really no clear winner to the “better” choice so white vs. brown sugar can definitely be a preference call. However, I did find one study that showed brown sugar was associated with a decreased risk of stomach and breast cancer when studied in Japan. So there’s that information too. Honey is another natural sweetener that also contains B vitamins, riboflavin, niacin, folic acid, and pantothenic acid. And we’ll save agave for another day (and artificial sweeteners, that should probably be its own stand-alone section).



Now to the recipe.





Ingredients:

  • 2 cups of milk (I used 2% since that was what was in my parents' fridge at the time)

  • 1.5 cups of rolled oats

  • ¾ cup of pumpkin purée

  • 1 ½ tsp ground cinnamon

  • ½ tsp ground ginger

  • ¼ tsp ground nutmeg

  • ⅛ tsp ground cloves

  • 2 tsp vanilla extract

  • 2 tbsp brown sugar

  • 2 tbsp maple syrup (and more for serving, if desired)

Recommended toppings:

  • Crushed walnuts

  • Blueberries

  • Raspberries

  • Bananas

  • Whatever else you prefer, go for it



Directions: This will be short and sweet. Mix all ingredients directly into a medium-size stovetop pan. Then cook and stir over medium heat for about 10 minutes. Once the oats have softened to your desired texture, enjoy!


Educational Resources: 

 
 
 

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