Primal Coconut Pumpkin Squares

28 03 2012

Ken asked why we eat ‘so much pumpkin?’ Well, we eat a lot of meat, so we need to balance that with fiber! I told him “the two best things in life are a good cup of a coffee and a good poop”

Other than its wonderful fiberific ability to make my tummy happy, here are some other benefits of pumpkin!

It is one of the vegetables which is very low calories; provides just 26 cal per 100 g and contains no saturated fats or cholesterol; but is rich a source of dietary fiber, anti-oxidants, minerals, vitamins. Recommended by dieticians in cholesterol controlling and weight reduction programs.

Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.

With 7384 mg per 100 g, it is one of the vegetable in the cucurbitaceae family with highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.

It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α and ß carotenes, cryptoxanthin, lutein and zeaxanthin. Carotenes convert into vitamin A inside the body.

Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in reitina of the eyes. Thus, it helps protect from “age related macular disease” (ARMD) in the elderly.

Rich in B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.

It is also rich source of minerals like copper, calcium, potassium and phosphorus.

This is my second recipe for pumpkin squares, and Ken asks for this more often than the previous one. He really likes this one. Thank you Civilized Caveman Cooking for this recipe. I think the only tweak was to throw in a 1/2 cup of raisins. Grain free, gluten free, sugar free, dairy free and full of fiber, this snack is the perfect food.

Pumpkin Coconut Squares
by Civilized Caveman

1 can of organic pureed pumpkin, 14 ounces
1/2 cup coconut flour
1/4 cup of sweetener of choice (liquid – i used sf maple syrup)
3 eggs
2 tbsp creamed coconut dissolved in 1/4 cup of warm water
2 tbsp ghee (or fat of choice) melted
2 tbsp melted coconut oil
1 tbsp cinnamon
1 tbsp allspice
1 tsp ground cloves
1 tsp baking powder
1/2 cup of raisins (optional)

Preheat oven 350 and get out two bowls. Gather your ingredients.

In one bowl mix your coconut flour, spices and baking powder and set aside.
In the other bowl mix the pumpkin, fats, eggs, and sweetener. Mix the dry into the wet liquid.

Pour into greased pan and pop it into the oven for 45 minutes and make sure if the middle doesn’t jiggle. TADA delicious!!



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