(No Added Sugar) Baked Pumpkin Oatmeal

Baked Pumpkin Oatmeal is a nutritious treat for Halloween

I've been supporting local farms with a CSA basket pick-up every 2 weeks. The last one had a sugar or "baking" pumpkin in it- perfect for the season!

After removing the stem, slicing the pumpkin in half, and baking it for 50 minutes, I had a can's worth of soft pumpkin flesh to use for a new recipe. Baked Pumpkin Oatmeal was born.

Taste of Baked Pumpkin Oatmeal

The taste of baked pumpkin oatmeal is, well, pumpkiny. By blending the pumpkin with almond milk, dates, vanilla, and pumpkin pie spice, it smells like pumpkin pie and tastes like a healthy, less sweet version of it.

The oats and walnuts provide some substance and crunch, but the pumpkin steals the show.

Nutrition of Baked Pumpkin Oatmeal

Pumpkin is packed full of vitamin A, B vitamins, vitamin C, vitamin E, iron, magnesium, manganese, phosphorus, copper, potassium, and fiber. These contribute to everything from eye to digestive health.

Dates

Dates are nature's candy. They are very sweet and date syrup has become a popular sweetening agent recently. Despite their sweetness, dates are rich fiber, have a low glycemic index, and may actually help reduce the risk of diabetes when enjoyed in moderation.

Dates are rich in B vitamins, magnesium, iron, potassium, and manganese. Their antioxidant properties are leading researchers to look into their potential to decrease the risk of Alzheimer's disease.

Eating dates appears to help promote labor and reduce labor duration, but more research is needed to confirm these effects for pregnancy.

Cinnamon

The cinnamon in the pumpkin pie spice is rich in polyphenols and anti-inflammatory properties. These can help fight off pain, inflammation of the arteries, and even help protect against cancer. Cinnamon also may lower cholesterol and reduce blood sugar. Believe it or not, cinnamon may help fight off fungal and bacterial infections, too, including bad breath and cavities!

Oats

Old fashioned rolled oats were used in this recipe. These cook faster and breakdown easier than steel cut oats, and have fiber, protein, a bit of healthy fats, and retain their vitamins and minerals more than quick-cook oats.

Oats are an excellent choice for breakfast because they can help with digestion, help prevent constipation, help lower LDL cholesterol, and help manage blood sugars. (For overnight oats recipes, click here.)

Walnuts & Flaxseed

Walnuts and flaxseeds boost the nutrition of this baked oatmeal further by offering healthy fats and protein. Walnuts are the only nuts that contain omega-3 fatty acids, which support brain and heart health. Seeds also offer omega-3s. Paired with dates, walnuts and ground flaxseed provide a powerful defense against age-related dementia and cardiovascular disease risk factors.

Allergen Informaton for Baked Pumpkin Oatmeal

Baked Pumpkin Oatmeal can be made allergen-free by swapping butter for a plant-based spread or oil. Walnuts can be eliminated and instead of using almond milk, any alternative milk can be used to moisten the oats such as soy milk, oat milk, rice milk, or even cow's milk, if tolerated.

The egg can be eliminated if the flaxseed is included.

Recipe for Baked Pumpkin Oatmeal

Prep Time: 20 minutes

Cook Time: 50 mins. - 1 hour 50 mins. (depending on if using canned pumpkin or baking a pumpkn)

Total Time: 1 hour 10 mins. - 2 hours 10 mins.

Yield: 6 servings

Ingredients

Oatmeal

• 1 small sugar/baking pumpkin or 1 (14.5 oz) can of pumpkin puree

• 2 tsp butter, plant-based spread, or oil for greasing

• 12 dates, pitted

• 1.5 cups milk of choice

• 1 tsp vanilla

• 1 large egg

• 1.5 cups rolled oats

• 2 Tbsp ground flaxseed

• 1 Tbsp pumpkin pie spice (1 Tbsp cinnamon, 1 tsp ginger, 1/2 tsp nutmeg, 1/2 tsp ground cloves, 1/2 tsp allspice)

• 1/8 tsp salt

• 1/2 cup raisins

Optional Crumb Topping

• 1/3 cup chopped walnuts

• 1/3 cup rolled oats

• 2 Tbsp brown sugar

• 2 Tbsp softened butter, plant-based spread, or oil

• 1 Tbsp gluten-free flour

• 1/2 tsp pumpkin pie spice

Directions

1. If using a pumpkin, preheat oven to 350 degrees. Slice a sliver of the rind off the side of the pumpkin to create a flat side. Place pumpkin on flat side and cut off the stem by slicing the rind just below the stem. Now cut the pumpkin in half, remove seeds and strings. Place pumpkin in a glass pan with a little water in the pan. Add a little olive oil to the flesh of the pumpkin. Cover with foil and bake about 45-50 minutes until soft. Once the pumpkin is done baking, cool in the fridge.

2. Grease a 2 quart or 8"x8" pan and preheat the oven to 350 degrees.

3. Scoop pumpkin into a good large blender. Add pitted dates, milk, vanilla, and egg and blend well until all ingredients are well incorporated.

4. In a bowl, whisk oats, flaxseed, pumpkin pie spice, and salt.

5. Pour pumpkin mixture into the oat mixture and stir.

6. Fold in raisins.

7. Pour into the greased pan.

8. Prepare the topping by adding all ingredients to a small bowl.Using a pastry cutter or fork and knife, mix and mash the ingredients to resemble a course crumble.

9. Sprinkle the crumble over top of the oatmeal. (Optionally arrange more raisins to make a spooky face).

10. Bake for 50 minutes. Allow to cool slightly before serving.

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