Pumpkin Pie Oatmeal Bowl
Nothing tastes more like fall than apples, butternut squash, and pumpkin–everything! Personally, I am not one of those pumpkin latte kind of gals, but I do love my homemade pumpkin pies (both baked and unbaked), pumpkin smoothies, pumpkin bread, and my pumpkin oatmeal bowls.
This oatmeal pumpkin pie bowl is a delicious, comforting way to start the day! It’s sweet and creamy— and it’s packed with healthful ingredient to get your day going on the right note. Pumpkin pie oatmeal bowl for the win!
Nutritional Spotlight
Pumpkin: this starchy vegetable is rich in Carotenoids called beta- Carotene and alpha- Carotene. These antioxidants give pumpkin that bright orange coloring. The body turns carotenoids into Vitamin A, which then can be used for a number of other functions in the body; including promoting eye and skin health. Carotenoids help keep cells healthy by protecting them from damage caused by free radicals. And therefore, may also play a role in preventing cancer.
Pumpkin is also a great source of fiber (7 grams per cup), iron (3.4 mg per cup), Vitamin C (10.3 mg per cup), Vitamin E (2.6 mg per cup), Vitamin K (39.3 mcg per cup), Magnesium (56.4 mg per cup), and Potassium (505 mg per cup). Potassium, in particular, is one mineral that Americans don’t get enough of. The recommended minimum adequate intake is 4,700 mg, and less than 2% of Americans meet that recommendation. All of our cells use potassium to function properly. Potassium plays an important role in heart health, helping prevent strokes and improve artery function.
A small amount of healthy plant-based fat helps absorb carotenoids, since they are fat soluble nutrients. The cashews and pumpkin seeds in this oatmeal are healthy, wholesome plant-based fats that not only make this bowl delicious, but also extra nutritious!
- 4-6 pitted medjool dates (1/4 cup packed)*
- 3 cups water
- 1.5 cups rolled or quick oats
- 1- 15 oz can of pumpkin puree
- 1 teaspoon cinnamon, or to taste
- 1 teaspoon turmeric
- pinch of black pepper
- 1/4 teaspoon clove, or to taste
- 1/4 teaspoon nutmeg, or to taste
- 1/4 teaspoon ginger, or to taste
- 1 teaspoon vanilla extract
- unsweetened plant-based milk (optional)
- 1/2 cup cashews*
- 1/2-1 cup water
- pumpkin seeds
- walnuts/ pecans
- banana slices
- Chop the dates into small pieces and add to a pot with 3 cups of water. Bring to a boil. Once the water is boiling, add the oats. Cook the oats until soft. As the oats start to thicken, stir often to keep the bottom from burning.
- If the dates didn't cook down all the way, mash them lightly with a fork. Stir in the cinnamon, turmeric, black pepper, clove, nutmeg, and ginger. Adjust seasonings to taste. Cook on low-medium heat until desired temperature.
- Add the pumpkin puree to the oats. Start with 1/2-1 cup of the pumpkin, and then adjust to desired texture and consistency (I prefer lots of pumpkin, so I typically use the whole can).
- In a blender, combine cashews and water (use more water for more like a milk and less water for thicker cream). Blend until smooth and then pour over the oats (I sometimes like to wait until just before serving to swirl the cashew cream in the oats- makes it super pretty). Add additional water or a splash of unsweetened plant-based milk to thin out the oatmeal to desired texture.
- Distribute the oatmeal to 4 bowls. Top with nuts, seeds, and/or bananas as desired. Enjoy!
- This method suggests cooking the dates down, but you can blend the dates with the cashews and water instead of cooking it down.
- If your blender is not very strong, soak the cashews in hot water for about 30 minutes.
- If you have a nut allergy, swap out the cashews with unsweetened soy milk or other plant-based milk.
