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10 Health Benefits of Pumpkins and a Pumpkin Chocolate Chip Muffin Recipe

Written by Lauren Rae, TRYM Fitness Coach and Sunwarrior Contributing Writer.

10_great_health_benefits_of_eating_pumpkin_imageThis time of year people become pumpkin obsessed. Pumpkin is high in fiber and a great addition to recipes because it is savory and sweet and can be used for any occasion. Ever had it in a shake? Try adding 1 serving to vanilla Sunwarrior protein with almond milk, a shake of cinnamon and nutmeg, and some vanilla Crème stevia… It’s like drinking protein pumpkin pie!

The early colonists named this large, orange member of the squash family a variation of the French and English words for the Greek name of a large melon—Pepon. Early recipes used the gourd as a bowl to hold a baked porridge of milk, spices, and honey.

10 Healthy Reasons to be Pumpkin Obsessed:

  1. Number one reason to eat pumpkin—fiber. Keep your digestion on point and your body’s natural ability to detoxify running smoothly by keeping your fiber intake up with this festive ingredient.
  2. The high Vitamin A content in pumpkin protects your eyes from degeneration and cataracts. You can see why it’s important.
  3. Pumpkins are high in Vitamin C which both aids the immune system and keeps you glowing youthfully with its enhanced collagen production benefits.
  4. Rich in antioxidants, pumpkin is a natural anti-inflammatory that will help reduce your risk for disease and stress, and improve your overall health without any damage to your GI.
  5. The anti-aging benefits of beta carotene speak for themselves. Found in the carotenoid family, they help you have healthy skin and protect you from damaging free radicals.
  6. 10_health_benefits_of_pumpkin_picPumpkin seeds are full of protein! This plant-based protein, rich with fatty acids, can help regulate cholesterol, build and maintain lean muscle, and improve brain function.
  7. Pumpkin seeds are one of the highest producers of magnesium which is important for bone health, athletic performance, digestive regularity, and healthy blood pressure.
  8. Pumpkin is very heart healthy because of its high amount of potassium which helps to prevent the onset of cardiovascular disease and hypertension (also known as high blood pressure).
  9. Pumpkin contains zinc which is important for immune health as well as healthy skin and fertility.
  10. Last but not least, pumpkins offer us L-tryptophan. This essential amino acid is acquired from food and processed by our bodies into serotonin thereby causing a positive mood change and promoting restfulness.

The following recipe was a success so I thought I’d share it with you pumpkin lovers. If you want to indulge in Halloween themed treats without going overboard, try it with a piece of 65% dark chocolate at the center of your muffins. You can also sprinkled toasted pecans on the others. Which one do you think is better? Leave a comment and let me know what you think.

Pumpkin Chocolate Chip Muffins

pumpkin_chocolate_chip_muffins_recipe_picWhat you’ll need:

  • 9 egg whites (vegan options include commercial egg replacements, 2 bananas, or extra cooked pumpkin)
  • 1¼ teaspoons baking powder
  • ¾ cup pumpkin puree
  • ¾ cup steel cut oats
  • 1½ scoops Sunwarrior Warrior Blend chocolate protein powder
  • 1½ teaspoon vanilla extract
  • 2 teaspoons cinnamon
  • 1 teaspoon nutmeg
  • Liquid stevia to taste. About 1½ full droppers
  • Dark Chocolate chips **Optional
  • Coconut oil or muffin paper liners


Preheat oven to 350 degrees. Combine all ingredients (except chocolate and coconut oil) in a blender and blend well. Coat muffin tins liberally or line with papers and fill each cup 3/4 full. *Makes about 6 large muffins* Bake 20 to 22 minutes on the middle rack until firm throughout.

Optional ** Place a couple pieces of dark chocolate into batter at the center of each muffin, then place additional chocolate chips on the top.

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