The thought of a pumpkin usually brings to mind Halloween and Jack O Lanterns. However, pumpkin is also a healthy addition to your fall diet. According to the University of Illinois Extension, the pumpkin contains the anti-oxidant beta-carotene, which has been shown to reduce the risk of some forms of cancer and heart disease. Pumpkin is also low in calories with only about 50 calories in a cup of canned pumpkin. Most people use pumpkin in dessert like pumpkin pie or pumpkin muffins. These treats taste good, but are usually not very healthy. Here are some healthy ideas that incorporate pumpkin:
Pumpkin Oatmeal
Pumpkin oatmeal is a nutritious meal that will start your day packed with great nutrition. The smell of this cooking is enough to get you in the fall spirit!
Ingredients:
*makes one serving
- 1/2 cup of Old Fashioned Oatmeal
- 1/4 cup of canned pumpkin
- 1/4 cup of blueberries or addition fruit of your choice
- 1 banana
Directions:
- Place oatmeal, pumpkin and blueberries in a microwave safe bowl.
- Cover all ingredients with water.
- Cook in the microwave for approximately 2 minutes.
- Take out, mix, and add sliced banana to the top.
Pumpkin Mashed Potato
It sounds a bit random, but what could be more exciting than orange mashed potatoes?
Ingredients:
*makes two servings
- 2 potatoes
- 1/4 cup of canned pumpkin
- 3 teaspoons of chicken broth
Directions:
- Peel and cut potatoes into 8 pieces.
- Cover the potato with water and cook on the stove until they are soft.
- Add a few teaspoons of chicken broth.
- Mash.
- Add 1/4 cup of pumpkin.
- Mash again.
Pumpkin Pizza
Pizza does not need tomato sauce and cheese to be delicious. Try something new with your pizza this time around.
Ingredients:
*makes 3 servings (if using regular size pizza dough)
- pre-cooked pizza dough (if it is not pre-cooked, adjust cooking time accordingly)
- about 1/2 cup of canned pumpkin
- about 1/2 block of tofu
- 1 apple
- green vegetables of your choice
- 2 teaspoons of cinnamon
Directions:
- Preheat oven to 400 degrees.
- Use a knife or spoon to spread pumpkin across pizza dough, like you would typically do with your tomato sauce.
- Add small cubes of tofu on top.
- Slice apple into small pieces and add apple to pizza dough.
- Finally, add some green vegetables of your choice including spinach, sugar snap peas, zucchini etc.
- Sprinkle cinnamon over the top.
- Cook in oven for about 15 minutes, until dough and tofu start to brown.
Fall is a great excuse to take a break from your usual recipes and use pumpkin to spice up your typical meals. The added nutrition will give you the energy to need for the colder weather and darker nights. Enjoy!
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