Pumpkin spiced cream oat cups

Delicious and nutritious oat cups with autumn-inspired pumpkin-cashew cream. Perfect for your trick-or-treat Halloween celebrations

Pumpkin is an incredibly healthy vegetable that’s rich in fibre, vitamins, and minerals. It’s extremely versatile and can be used in desserts or savoury dishes. 

One cup (245 grams) of canned pumpkin provides about 137 calories, 3 grams of protein, 7 grams of fat, 19 g of carbs, and 7 g of fibre.

Vitamin A: 209% of the Daily Value (DV)

Vitamin K: 37% of the DV

Copper: 28% of the DV

Vitamin E: 22% of the DV

Iron: 18% of the DV

Magnesium: 13% of the DV

Riboflavin: 10% of the DV

Vitamin B6: 10% of the DV

Vitamin C: 10% of the DV

Potassium: 10% of the DV

It also contains smaller amounts of several other nutrients.

The vitamin A contained in pumpkin is actually in the form of vitamin A precursors beta-carotene and alpha-carotene. Your body can turn these powerful antioxidants into vitamin A after you consume them.

Cashews give this cream a smooth and creamy texture adding health-promoting nutrients. They are low in sugar and rich in fibre, heart-healthy fats, and plant protein. Cashews are also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.

Warming spices like cinnamon, turmeric, ginger and nutmeg can have powerful effects on nausea, pain, inflammation, and immune function.

All about why you should eat more oats in my previous recipe for breakfast pancakes, click to read it here.

 Ingredients for the cups

Makes about 12 mini cups or 6 bigger depending on your muffin tray size

2 bananas 

½ cup nut butter (I used smooth peanut butter)

¼ cup maple syrup or any other liquid sweetener 

3 ½ porridge oats (I used gluten-free)

1 teaspoon cinnamon 

Pinch of salt 

1 tablespoon coconut oil (alternatively butter or vegan margarine) for oiling the tray

Directions

Preheat the oven to 180 C. Oil the muffin tray. 

Put bananas into a mixing bowl and mash with the fork until smooth and creamy – the riper they are the easier this will be.  Next stir in wet ingredients, nut butter and sweetener, mixing them well with the bananas. Then add oats, cinnamon, and salt. Make sure all ingredients are well combined. 

Spoon mixture into oiled muffin tray. Press against the tray walls to create small bowls. Bake in the oven for 14-16 minutes or till golden. Let it cool and carefully remove the cups from the tray.

Ingredients for the cream 

1 cup cashews 

1 cup cooked pumpkin or pumpkin puree

4 Medjool dates (more if you use smaller dates)

½ teaspoon cinnamon

¼ teaspoon turmeric 

Tip of a teaspoon of nutmeg and ginger 

Directions

Soak cashews in warm water for 2-4 hours. Remove pits and soak dates for 30 minutes. Place all ingredients into a food processor and blend till creamy and smooth. 

Once the oat cups have cooled to room temperature scoop the cream into them. Place bowls into the fridge for a couple of hours. Store in an airtight container in the fridge for up to 5 days. 

Tip

These oat cups are delicious on their own or with greek yoghurt, fresh-cut fruits and berries or any kind of berry-based yoghurt. Perfect as a quick and delicious breakfast or a treat.