Pumpkin Granola

When asked, "If you could only eat one food for the rest of your life, what would it be?" my answer each and every time is pumpkin. The large, round gourds are fair game to enjoy year round, in my book, but they are especially delicious in the fall, when the sweet winter varieties are ripe for the picking. Last week the S-man brought home a particularly plump pumpkin from the farm, and after getting my jack-o-lantern-carving on, I immediately began searching for recipes that utilized pumpkin seeds. I stumbled across this recipe, and after making a few adjustments, I ended up with a nut-, gluten- and dairy-free version of granola, and was over the moon with the end result.

While many people know the health benefits of pumpkin flesh, the oft-overlooked seeds also are packed with nutrients, including protein, vitamin E, iron, magnesium, potassium and zinc. Also known as pepitas, pumpkin seeds are a good source of plant-based omega-6 and omega-3 fatty acids, essential fats that help the body function by building healthy cells, maintaining brain and nerve functions, protecting against disease and more.

Whole grains are an excellent source of fiber, and oats happen to contain soluble fiber known as beta-glucan, which absorbs and disposes of cholesterol before your body can absorb the nasty stuff. Insoluble fiber also helps stabilize blood sugar, improve digestion, lower the risk of certain cancers and maintain a healthy weight.

Dried fruits also are high in fiber and pack a whole lot of nutrition into a tiny package. Because most of the water has been extracted from dried fruits, what is left are higher amounts of vitamins, minerals and antioxidants, as opposed to their fresh counterparts. However, watch your serving size, as dried fruits are high in sugar, both natural and added, as well as calories (good for running a marathon, bad for a marathon movie session on the couch).

As noted earlier, the health benefits of pumpkin are numerous: Low in calories and virtually fat-free, pumpkin is high in good-for-you stuff like fiber  (good for digestion), beta carotene (for healthy eyes, skin and immune system), vitamin C (for immunity and to fight cancers), potassium (for preventing cardiovascular disease), zinc (for strong bones) and more.

Rather than adding butter, oil or refined sugars, this recipe relies on the natural occurring sugars found in dried fruits, pumpkin, unsweetened applesauce and, in the case of my substitution, molasses to sweeten the dry ingredients. Which is a good thing, because applesauce contains phytonutrients, which act as antioxidants and protect DNA and cells against damage from free radicals, while molasses is a good source of iron, calcium, copper, magnesium, potassium and manganese.

The granola baked up crisp and golden brown, and had just the right balance of sugar, spice and everything nice, making for a welcome alternative to all the candy overflowing in stores right now. I'll definitely be enjoying this mix, served warm over Greek yogurt or straight from the bowl with a cup of cocoa, and plan on sharing it with friends as a healthy Halloween treat.