Pumpkin season is in full swing here in New England. And along with hayrides, flower pots bursting with colorful mums, pumpkin spice is infusing just about everything around, from pumpkin spice lattes to pumpkin flavored oreos, no less. It really is quite amazing how food manufacturers have embraced the pumpkin theme and are running away with it!
Did you know that canned pumpkin is rated low FODMAP in a 1/4 cup portion per Monash University food analysis? When Monash University researchers analyzed the US canned pumpkin I sent to them…they found it was quite variable in FODMAPs, actually. FODMAPs in food can be variable as manufacturing and growing conditions can change the FODMAP content. So, if you find you get symptomatic consuming your favorite canned pumpkin, you might just try another brand.
Canned pumpkin is a rich source of nutrition (loaded with betacarotene, an antioxidant and precursor to Vitamin A and fiber-rich too) and be honest–pumpkin really, does, make everything seem fall-ish, right? 🙂
Today, I thought I would share 5 simple ways to enjoy pumpkin on your low FODMAP diet:
- Add 2 tablespoons of canned pumpkin to your favorite French toast recipe. The pumpkin is whisked together with the eggs, lactose free milk, vanilla and cinnamon. Dip the low FODMAP bread into this tasty blend, add to your griddle and brown up. So good!
- Add 1/4 cup of canned pumpkin, 1/4 teaspoon ginger and 1/2 teaspoon cinnamon to your favorite gluten free pancake mix as directed on your gluten free pancake mix directions to make 6, 4 inch pancakes–along with the other low FODMAP ingredients, of course.
- Want to try a yummy pumpkin smoothie? See recipe below!
- Make my Pumpkin Spice Granola Bars! A great snack for a school lunch box or mid-day snack.
- Whip up some Pumpkin Spice Chia Pudding! (just limit your canned pumpkin serving to 1/4 cup per sitting)
Hope you enjoy this beautiful fall weather along with many pumpkin treats!
- Serves: one
- 1/4 cup canned pumpkin
- 1/2 cup canned light coconut milk, lactose free milk, almond milk
- 1/4 teaspoon ginger
- 1/4 teaspoon cinnamon
- 1/2 teaspoon all-spice
- 1 teaspoon vanilla
- 2 teaspoons pure maple syrup
- 2 tablespoons plain Greek yogurt or lactose free yogurt, per tolerance
- Ice cubes, to thicken smoothie
- Pure maple sugar or cinnamon sugar to sprinkle on top of smoothie, optional
- Add all ingredients into blender.
- Blend until creamy.
- Sprinkle lightly with maple sugar or cinnamon sugar