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.

CINNAMON SUGAR PUMPKIN SEEDS PACK A HEALTHY PUNCH

Like other seeds, pumpkin seeds are packed with healthy nutrients and are a great treat to satisfy your crunchy cravings. Pumpkin seeds are a good source of magnesium which is important for bone formation, omega 3 fatty acids that aid in maintaining good heart health, antioxidants which can help reduce inflammation and fiber that can help maintain a healthy weight by keeping you feeling fuller longer. Here are some easy ways to make these seeds just a little tastier!

 

                            Cinnamon Sugar Pumpkin Seeds

4 servings

                                        

                               Ingredients

                 2 tbsp. butter                                2 c. pumpkin seeds

                1 tsp. cinnamon                            2 tbsp. sugar

                                Directions:

            Preheat oven to 350° F. As the oven heats, melt butter in the microwave in 20-second                    intervals  until it's fully melted.  Scoop out the seeds from the pumpkin, rinse and dry.                    Toss pumpkin seeds in the melted butter  to  coat them, then toss with cinnamon and                     sugar. Spread the seeds out on a parchment-lined  baking  sheet and roast for 25 to 27                     minutes, or until lightly golden.

 

                Nutrition Facts per serving: 395 calories, 13g carbohydrates, 34g fat, 46mg sodium, 7g sugar

POWER HOUSE PUMPKIN SMOOTHIE - 130 calories

POWER HOUSE PUMPKIN SMOOTHIE –130 calories

·       1/2  cup Unsweetened Pumpkin Puree   =40 calories

·       1/2 of a container of nonfat Greek Yogurt or Icelandic Skyr = 60-70 calories

·       1/3 cup of Silk Pure Unsweetened Almond Milk (or nonfat milk – 45 calories)  =10 calories

·       1 splash of Maple Syrup  =10 calories (optional, but yummy)

·       ¼ tsp of coconut or vanilla extract = ZERO calories

·       One dash of Pumpkin Pie Spice  =ZERO calories

·       1/4 cup of ice  =ZERO calories

·       A light dusting of Graham Cracker Crumbs for topping  =trace calories (also optional)

·       Add a veggie of choice= Minimal calories (10 per ½ cup)

TOTAL =130-140 CALORIES of Pumpkin Pie Yumminess!