Pumpkin Recipes

This is a great idea to teach as part of a family traditions or nutrition lesson. Make your sessions fun this month by incorporating pumpkins!

A smiling jack-o-lantern, a decoration for your doorstep or table, nothing says fall like a brightly colored pumpkin. While they are a favorite seasonal decoration the health benefits of incorporating pumpkin into your diet are often overlooked. Pumpkin is chock full of beta-carotene, potassium and fiber. These important nutrients are often lacking in the American diet.

These recipes will help you add the flavor, color and nutritional benefits of pumpkin to your fall table. For more recipes, click here.

Maple Pumpkin Sauté
Source: Cooking Light

Ingredients:
4 cups cubed peeled fresh pumpkin (1 1/2 pounds)
1 1/2 cups chopped Red Delicious apple
1/2 cup finely chopped onion
1/3 cup raisins
Cooking spray
3 tablespoons maple syrup
1/4 teaspoon salt
1/8 teaspoon ground ginger
Directions:
Combine the first 4 ingredients in a large nonstick skillet coated with cooking spray; cover pumpkin mixture, and cook over medium-high heat 20 minutes or until tender, stirring occasionally. Stir in syrup, salt, and ginger.

Makes: 4 servings

Nutrition Information:
Calories 137; Fat 0.4g; Protein 1.9g; Carbohydrate 35.1g; Fiber 3.6g; Cholesterol 0mg; Sodium 151mg; Calcium 47mg;


Everyday Pumpkin Parfait
Source: Libby’s Pumpkin
Ingredients:
1 cup fat-free or low fat vanilla yogurt (or use light to reduce calorie content further)
1/4 cup Libby’s 100% Pure Pumpkin
1/4 teaspoon pumpkin pie spice
1/2 to 2/3 cup low fat or fat free granola (or use high fiber cereal in place of granola to reduce calorie content and add additional fiber)
Directions:
Combine yogurt, pumpkin and pie spice in small bowl. Place 1/2 of yogurt mixture into two 1-cup parfait glasses. Top yogurt mixtures with 1/2 of the granola or other cereal. Top each with remaining yogurt mixture and granola or other cereal.

Makes: 2- 1 cup servings

Nutrition Information (using low fat yogurt and granola):
Calories 200; Fat 1.5g; Protein 7g; Carbohydrate 41g; Fiber 4g; Cholesterol 0mg; Sodium 120mg; Vitamin A 80% DV; Vitamin C 2% DV; Calcium 20% DV; Iron 4% DV

Chocolate Pumpkin Muffins recipe
Ingredients:
1 ½ cups of all-purpose flour.

½ cup of sugar.2 teaspoons of baking powder.

½ teaspoon of cinnamon.

½ teaspoon of salt.1 cup of milk.

½ cup of solid pack pumpkin.

¼ cup of butter, melted.

1 medium egg.6 oz of semisweet chocolate chips.

¼ cup of nuts, finely chopped.

Preparation Instructions:
Preheat your oven to 400°F. In a large mixing bowl, combine the flour, sugar, baking powder, cinnamon, and salt. Form a well in the center.In a small bowl, combine the milk, pumpkin, butter and egg; then add to the well in the flour mixture.Add the semisweet chocolate chips and stir until the dry mixture is moistened.Spoon mixture into greased muffin cups, filling each ¾ full.Sprinkle 1 teaspoon of chopped nuts over each muffin.Bake for 20 minutes, then allow to cool for 5 minutes. Remove from pans, then allow to completely cool on racks.