TASTE THAT PUMPKIN!

Most people think of pumpkins as just Halloween decorations, as a Thanksgiving pie filling, or a flavoring in your favorite pumpkin spice latte (which actually has no real pumpkin flavor, just the spices!). When cooked and eaten in different ways, pumpkin is rich in vitamins and minerals and low in calories. Here are some great reasons to dig into that pretty orange gourd and a yummy recipe for the whole family!

Fill up on fiber!

 Pumpkins are a great source of filling fiber. Fiber, if you don’t know, is the indigestible roughage found in many plant foods like grains, fruits, and vegetables and is very important for smooth digestion, hormone control, heart health, and even blood sugar control. If eaten regularly, it can also help reduce certain types of cancers. If you don’t want to cook your own pumpkin from fresh, you are in luck when it comes to fiber. In one cup of canned pumpkin there is over 7 grams of fiber, while one cup of cooked, fresh pumpkin has about 3 grams of fiber.

Boost immunity and keep your eyes healthy!

 Pumpkins are high in Vitamin C and E and rich in antioxidants such as beta-carotene and lutein. These infection fighters give pumpkins their bright eye-catching colors. Beta-carotene is a special antioxidant that converts to Vitamin A in our body and fights against degenerative eye damage. Vitamin C has been linked to the prevention of high cholesterol and heart disease.

Don’t skip the seeds!

 Pumpkin seeds, also known as “pepita seeds”, are high in fiber and a good source of protein, healthy fats, zinc, and more vitamins and minerals. Next time your kids carve their pumpkins don’t forget to save the seeds for roasting and snacking!

Now that you know how healthy real pumpkin can be, here is a fun snack to introduce your kids to eating this colorful gourd!

No-Bake Pumpkin Chocolate Chip Granola Bars

(Adapted from therealfoodrds.com)

Prep Time: 10 mins      Total Time: 10 mins     Yield: 8 Granola Bars

Ingredients:

-          2 cups of “old fashion” rolled oats

-          1/3 cup of canned pumpkin puree (not canned pumpkin pie mix)

-          ¼ cup nut or seed butter of your choice (peanut butter, almond butter, sunflower seed butter etc)

-          3 Tbsp. pure maple syrup

-          1 tsp. pumpkin pie spice

-          ½ tsp. pure vanilla extract

-          ¼ cup chopped unsalted pumpkin seeds (can use pecans, sunflower seeds, etc.)

-          ¼ cup mini chocolate chips

Instructions:

In a blender or food processor, combine the oats, pumpkin puree, nut or seed butter, maple syrup, pumpkin pie spice, and vanilla extract. Pulse on low for a few seconds, scraping the sides as needed. Process just until mixed, you want some of the oats to remain whole. Transfer the pat mixture to a bowl and fold in the pumpkin seeds (or other seed/nut of choice) and chocolate chips.

3.     Line a 9 x 5 inch loaf pan with plastic wrap or parchment paper. Lay the mixture into the loaf pan, spreading it out as you go, and pressing down very firmly. Place in the freezer for 30 minutes before slicing into 8 bars or 10 squares.  Store in airtight container in the fridge and enjoy for breakfast or a snack!
  

Note: Invite your kids to help measure the ingredients and have a taste test of some of the ingredients (oats, pumpkin, nut or seed butter, maple syrup, pumpkin seeds) before it is put into the food processor so that they know what they taste like separately and together at the end.

WHAT DOES A HEALTHY SNACK CONSIST OF?

Snacking can be an important part of healthy eating if you choose healthy choices for you and your family. Snacking can be useful and can improve endurance prior to exercise rather than eating an entire meal. Healthy snacks can meet our nutrient needs, increase our energy levels, control blood sugars, help with weight loss and manage our hunger.

      ·        

·       Choose foods a variety from the five food groups: protein, fruits, vegetables, whole grains, and dairy. Snacks should be at least two food groups.

·       Snacks should always include a fruit or vegetable in addition to other food groups. People who are losing weight or have diabetes should limit intake of fruit to 2-3 servings which is about 2-3 cups of cut up fresh fruit or 2-3 small pieces of fruit.

·       Lean protein as a snack in small amounts can last longer and help with feeling fuller so is believed to help with weight control.

·       Always carry snacks when away from home to avoid the temptation of choosing a high fat, sodium or sugar snack or beverage. Keep snack baggies, plastic storage containers, ice packs and lunch coolers on hand!

·       Water or low fat milk are the best beverage choices. Infused water or hot or cold naturally flavored ice teas are a great choice. Other choices are unsweetened soy or almond milk.

Snack Suggestions

· Baby carrots, grape tomatoes, peppers with hummus

· Half whole grain bread with all natural nut butter and bananas

· All natural nut butter and apples · Berries with nonfat, low sugar yogurt

· Smoothie with nonfat yogurt, 100% juice and frozen unsweetened or fresh fruit and spinach

· Low sugar, whole grain cereal (1/2 cup), nonfat milk and ½ banana

· Half whole grain sandwich with tuna or lean meat (leftover chicken or turkey)

· Half small pita loaded with vegs, reduced fat shredded cheese and hummus

· Dark leafy green salad, almonds and mango or unsweetened mandarin oranges

· Avocado and/or low sodium salsa with whole grain sweet potato corn chips

· Celery with all natural peanut butter

· Reduced fat cheese or part skim string cheese with whole grain crackers & 4 oz. 100% fruit juice

· Whole grain popcorn  with  Parmesan cheese & 4 oz. 100% juice or water with fruit slices

· Mini pizza made with whole grain pita or English muffin topped with vegetables, part skim mozzarella cheese and low sodium tomato sauce

· Yogurt parfait: berries, low sugar, nonfat yogurt and 2 Tablespoons of low sugar granola

· Trail mix: high fiber, low sugar cereal, unsalted nuts, unsalted pumpkin or sunflower seeds and
    1-2 Tablespoons craisins

· Nonfat cottage cheese and crushed unsweetened pineapple/fresh fruit

· Part skim mozzarella balls or sticks and tomatoes

HEALTHIER CHOCOLATE CHIP COOKIE DOUGH DIP

INGREDIENTS

1 1/2 cups chickpeas or white beans (1 can, drained and rinsed very well)

1/8 tsp salt

1/8 tsp baking soda

2 tsp pure vanilla extract

1/4 cup nut butter of choice (If you use peanut butter, it will have a slight peanut butter cookie dough taste)

up to 1/4 cup milk of choice, only if needed

¾  cup brown sugar

1/3 cup chocolate chips

2 to 3 tbsp oats (Ground flax will also work)

Instructions

Add all ingredients (except for chocolate chips) to a good food processor, and process until very smooth. Then mix in the chocolate chips. If made correctly and blended long enough, this should have the exact texture of real cookie dough!

Sweetener Notes: You can get away with less sugar– some people will be perfectly fine with just 3 tbsp for the whole recipe!

This can be served with graham crackers (with no hydrogenated fat), but fresh fruit (especially green apple slices) also works or try it by the spoonful.

Taken from chocolatecoveredkatie.com

COMING SOON! HEALTHY BIRTHDAY OPTIONS

Coming soon! School Food and Nutrition Services will have some healthy birthday treat options that parents can purchase. The options will be posted on www.foodservice.mansd.org. Stay tuned!
In the meantime, check out some more birthday ideas below.

CELEBRATING YOUR CHILD’S BIRTHDAY IN SCHOOL

The school wellness policy allows healthy snacks, one monthly birthday bash or non-food rewards for parties. Try one of these ideas instead of cupcakes!

 

· Mini pumpkin or gourds

· Goofy shaped erasers, pens, pencils or straws

· Holiday ornaments

· Apple cider with cinnamon sticks

· Make your own sparkling fruit juice with fruit slices

· Fruit on skewers

· Veggies shaped like a tree, person, animal, car, etc.

· Donate a library birthday book with your child’s name

· Birthday hats or badge

· Recess toys (jump ropes or balls)

· Goody Bags with stickers or mini games from store that sell $1 items

Try these web sites for fun birthday ideas.

· www.brainbalancecenters.com

· www.pinterest.com

· www.cspinet.org

· www.pbs.org

· www.ourthreepeas.com

· www.school-bites.com