Pumpkin!

HAPPY HALLOWEEN!

In the spirit of halloween,  PUMPKIN is the ingredient of week:

Did you know? 1/2 cup of pumpkin...

~ Only has 40 calories

~ 300% of your daily value of Vitamin A

~ 300% of your daily value of Vitamin C

~ Is a great source of fiber

~ Is loaded with the anti-oxidant BETA CAROTENE

(diets high in antioxidants, such as beta carotene, are associated with a decreased risk of developing certain types of cancers, heart disease, and some damaging effects of aging)

Canned pumpkin is a healthy alternative to raw pumpkin

100% Pure Pumpkin

Cooking with a pumpkin picked from the patch can be time consuming and difficult.  Fortunately, canned pumpkin is a healthy alternative with no added sugar, salt, or fat.  

When purchasing canned pumpkin, make sure you choose the 100% pure pumpkin, NOT the pumpkin pie mix.

Pumpkin Pie Mix

Pumpkin pie mix is just that...

Pie mix that has added sugar and salt,

less vitamin A, less antioxidants,

and no vitamin C

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Cooking with Canned Pumpkin

Try adding some into your regular recipes to add some extra flavor that packs a nutritional punch

Pumpkin Pie Yogurt

Ingredients:

• 1 cup low-fat or fat-free vanilla yogurt
• 1/4 cup canned pumpkin
• 1/4 tsp pumpkin pie spice
• 1 tsp sugar
• Crushed graham crackers (or desired topping of choice)

Directions:

In a medium bowl, combine first 4 ingredients together, mix well.  Sprinkle crushed graham crackers or desired topping of choice on top. Enjoy!

Source: Copyright 2012, K. McGrath, Original recipe

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Banana PumpkinSmoothie 

Yield: 2 servings (serving size: about 1 cup)

Ingredients:

• 1 cup low-fat or fat-free vanilla yogurt
• 3/4 cup canned pumpkin, chilled
• 1/2 cup ice cubes
• 1/3 cup fresh orange juice
• 1 tbsp brown sugar
• 1/2 tsp ground cinnamon
• 1/8 tsp ground nutmeg
• Dash of ground cloves
• 1 ripe banana, sliced and frozen
• Dash of ground cinnamon (optional)

Directions:

Combine yogurt and next 8 ingredients (through banana) in a blender, and process until smooth.  Garnish with dash of ground cinnamon, if desired.  Serve immediately.

Source: Callahan, M. (2005).  Banana Pumpkin Smoothie.  Cooking Light.  Retrieved October 31, 2012, from http://www.myrecipes.com/recipe/banana-pumpkin-smoothie-10000001041857/. 

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Top 10 Ways to Enjoy Pumpkins

 

Pumpkin Dessert. Mix ½ cup of pumpkin purée with ½ cup of vanilla soy milk, 1 teaspoon of vanilla extract, 2 teaspoons of maple syrup, and a pinch of nutmeg and/or cinnamon. Sautée over low to medium heat for 10 minutes until warm. Top your favorite low-fat frozen yogurt with the pumpkin spice sauce and enjoy.

 

Salad Topping. Add roasted pumpkin cubes to your favorite salad. Complement it with toasted pumpkin seeds and dried cranberries.

 

Pumpkin Parfait. Layer low-fat vanilla yogurt with pumpkin purée and low-fat granola for a quick and delicious snack. Mix a pinch of cinnamon and nutmeg with the purée to enhance the fall flavors.

 

Stuff it. Preheat oven to 350°F. Remove the top and seeds of a pumpkin. Mix diced apples, pineapple and raisins with cinnamon, nutmeg and brown sugar. Fill pumpkin with mixture, replace top and bake on a baking sheet for 1 hour. Scoop sides of pumpkin down into apple mixture. Serve and enjoy!

 

Pumpkin & Squash. Roast or sauté diced pumpkin with diced squash and/or sweet potatoes. Add a touch of cayenne for a fall fiesta!

 

Toast it! Mix pumpkin purée with a touch of pure maple syrup and a pinch of cinnamon. Spread mixture on whole-grain toast and enjoy!

 

Pumpkin Muffins. Replace apple sauce with pumpkin purée in your favorite apple-bran muffin recipe for a festive fall treat.

 

Shake it! Blend 1 cup of pumpkin purée with 1 cup of nonfat milk, 1 banana, 1 teaspoon of vanilla extract and 2 teaspoons of honey. Add ice cubes if desired and blend again. Sprinkle with nutmeg.

 

Pumpkin Seeds. Preheat oven to 350°F. Toss seeds with a drizzle of olive oil, salt, and pepper. Roast for 30 to 45 minutes, tossing every 10 minutes. Try spicing them up with cayenne or cinnamon and brown sugar!

 

30-Minute Soup. Try pairing our 30-Minute Pumpkin Soup with your favorite sandwich for a delicious fall meal.

Source: Top 10 ways to enjoy pumpkins.  Fruits & Veggies More Matters. Retrieved October 31, 2012 , from http://www.fruitsandveggiesmorematters.org/top-10-ways-to-enjoy-pumpkin.