Pumpkin can make for a healthy treat, as long as you don’t load it with sugar and unhealthy additives. At only 50 calories per 1/2 cup serving, it is a great source of Vitamins A and C and a good source of fiber. It contains Beta-Carotene, a form of Vitamin A, which, according to research, reduces cancer risk, prevents against heart-disease and may even improve skin health.
Here is my simple no-bake recipe
in Food & Nutrition Magazine‘s Stone Soup Blog:
Baking with pumpkin:
Look for baking varieties, including Cinderella, Pink Banana Squash and Sugar PIe. You will need to clean, scoop out the seeds and flesh. Then chop it up, so you can bake it. The process can be messy, but quite fun for kids. And besides, all those nutrient-dense pumpkin seeds can be roasted for a crunchy snack/treat!
If the process of cutting, scooping, cleaning is too daunting, simply choose a can of pumpkin. You can find organic canned pumpkin at Trader Joe’s. The possibilities are endless, from using pumpkin puree in place of the fat for cookies, cakes and other baked treats to baking a deliciouslow-sugar pumpkin pie.
Toast the Holidays with a Pumpkin-Flavored Drink!
Picture provided by Nimali Fernando, MD, MPH — pediatritian and founder of doctoryum.com
If Starbucks, the Coffee Bean or Pete’s Cafe has you tempted for one of their creamy, rich pumpkin-flavored drinks, hold off and make your own pumpkin smoothie at home. It’s simple! You simply need to add in canned pumpkin puree , non fat yogurt, your favorite milk and cinnamon and/or vanilla until you get the balance you desire. Here’s a delightfully refreshing Pumpkin PIe Smoothie from Dr. Yum*:
- 2/3 cup canned pumpkin
- 1 ripe banana
- 1/2 cup seedless grapes
- 1/2 cup plain yogurt
- 3/4 milk
- 1/4 tsp pumpkin spice
- 4-5 ice cubes
Blend all ingredients in a blender until smooth. Enjoy!
*About Dr. Yum: Nimali Fernando, MD, MPH is a pediatrician and founder of the website doctoryum.com and nonprofit organization, The Doctor Yum Project, which help families to adopt a healthy lifestyle. She is currently at work in Virginia opening her own general pediatrics practice, “Yum Pediatrics,”which will focus on prevention of illness through a healthy diet. Visit her website to learn more about her practice and organization.Filed under: diet, healthy lifestyles, Nutri-Savvy, nutrition, Recipes
