10 IC Friendly Pumpkin Ideas

November 19, 2012

Pumpkin is not only IC friendly, but a nutrition powerhouse with only 40 calories per half cup, 3 times the daily requirement for vitamin A, 4 grams of fiber and a reasonable source of vitamin C, calcium and iron. Be sure to use fresh or plain canned pumpkin – the pumpkin pie filling has spices and sugar added. One 15-ounce can contains about 2 cups and one 5 pound fresh pumpkin yields about 3 cups after baking.


10 Things to do with canned pumpkin if you have IC:
Stir a spoonful into plain (or vanilla) yogurt and a bit of honey (cinnamon if tolerated)

  1. Add a dollop to a morning yogurt smoothie
  2. Makes a flavorful and nutritious addition to cheesecake recipes many of which can be made low fat and without the potentially IC irritating graham cracker or ginger snap crust
  3. Add about 1/3 cup to pancake batter making 8-10 pancakes. Add chopped apples and top with a little pure maple syrup
  4. Makes a delectable IC friendly sauce for cheese ravioli (for those handy in the kitchen, making pumpkin-stuffed ravioli is another option)
  5. A unique addition to risotto recipes in place of butternut squash
  6. Delicious and smooth as a savory fall soup
  7. Just stir a tsp or two into low fat cream cheese and a bit of honey for a new twist on breakfast bagels or English muffins
  8. From a 1980’s copy of Country Living Magazine: Beef and Pumpkin Stew
  9. A spoonful of canned pumpkin is an ideal addition to pet food to help older dogs with sensitive stomachs or cats prone to hairballs by keeping them “regular”. Dogs love it, not sure about cats.

Crustless Pumpkin Cheesecake

Savory Ravioli Pumpkin Sauce

Country Living Pumpkin Stew