GOLDEN VALLEY, Minn. -- Anyone who knows me, knows I am obsessed with pumpkin. Not carving them, but eating them. I love real pumpkin or canned pumpkin, and use it in all sorts of things.
Canned pumpkin is fabulously nutritious with only around 40 calories per half cup, very low carb and virtually no fat. It also packs a good fiber punch with over 3g of fiber per cup. Not to mention one cup of pumpkin provides approximately over 150% of your daily needed Vitamin A and beta-carotene, which studies have indicated may reduce the risk of developing certain types of cancer and protect against heart disease.
You have probably noticed during the past few weeks the influx of pumpkin "goodies" in the stores (i.e. muffins, cookies, cakes), which you might find very tasty but aren't so helpful in maintaining your weight and staying fit. (Pumpkin muffins at your favorite coffee store are running around 650 calories each.) Canned pumpkin though can be used in all sorts of healthy ways that are delicious and highly nutritious.
Here are some of my favorite ways to use canned pumpkin:
Pumpkin Pie Smoothies: I usually combine canned pumpkin, Greek yogurt or a little vanilla protein powder, almond milk and a few other easy ingredients. Try this recipe: http://chrisfreytag.com/nutrition-and-exercise/recipes/pumpkin-pie-smoothie/
Morning Oatmeal: Add a scoop of pumpkin to hot oatmeal. Top with some walnuts and raisins and cinnamon sugar you've got a great breakfast.
Pumpkin Pancakes: I combined whole wheat flour, canned pumpkin, almond milk and a few other ingredients and they are delicious. Add cinnamon chips or walnuts to be decadent. Try this recipe: http://chrisfreytag.com/nutrition-and-exercise/recipes/healthy-pumpkin-pancakes/
Pumpkin Soup: A lot of people also use pumpkin in soups. Tt adds flavor and thickness. A great twist on pumpkin soup is my Pumpkin Black Bean Soup. Delicious on cold winter days, a family favorite at my house. Try this recipe:
http://chrisfreytag.com/nutrition-and-exercise/recipes/pumpkin-black-bean-soup/
Yes You Can Cupcakes: These chocolate cupcakes are an amazing feat at only 120 calories each. What's even more amazing is that they are great for the busy mom. They actually start with an ordinary cake mix and still make it in with that number of calories. The key is substituting canned pumpkin for the oil and egg yolks. I never tell anyone there is pumpkin in them and no one ever asks.
http://chrisfreytag.com/nutrition-and-exercise/recipes/yes-you-can-cupcakes/
These recipes and more are all in my cookbook, CHOOSE THIS! I hope you have a fun Halloween. I love all the trick-or-treaters and their cute costumes, enjoy!
(Copyright 2011 by KARE. All Rights Reserved.)