Pumpkins Delicious and Nutritious
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Collapse ▲It is fall and the time when we begin thinking of making pumpkin pie. But pumpkin is so very versatile and can be used in sweet and savory dishes; for breakfast, lunch and dinner. Pumpkin is delicious added to soups, stews, pancakes, waffles, muffins and desserts. Try adding pumpkin to your favorite soups and stews, it is amazing in chili and really amps up the nutrient value. Pumpkins are a variety of winter squash and all varieties of winter squash can be used interchangeably in any recipe calling for pumpkin.
Pumpkin only has around 30 calories per cup. It has no fat or cholesterol and is a good source of potassium, vitamin C and vitamin K. You can tell by the bright orange color that pumpkin is an excellent source of Beta Carotene. Beta Carotene is a powerful antioxidant that gives orange vegetables and fruits this vibrant color. When you eat pumpkin the body changes the Beta Carotene into vitamin A. Foods high in antioxidants can be beneficial in helping fight chronic diseases like high blood pressure, heart disease, type 2 diabetes and some cancers. Pumpkin is also an excellent source of fiber which helps slow our digestion and helps you stay full longer.
Pumpkins are found fresh, canned and frozen. Canned pumpkin is sometimes a combination of winter squashes but pumpkin is a winter squash. Canned pumpkin is delicious and easy to use, inexpensive and readily available any time of year.
Pumpkin seeds are delicious too but their nutritional value is quite different. The seeds are a good source of protein, magnesium, copper and zinc. They are loaded with beneficial fatty acids that help maintain a healthy heart and blood vessels. Pumpkin seeds are loaded with dietary fiber. One cup of pumpkin seed supplies over 500 calories, but is very high in nutrients so a small portion is all you need to get the benefits. Sprinkled over cereal, ice cream, yogurt, soups and stews are great ways to incorporate them into the diet.
The Expanded Food and Nutrition Education Program, EFNEP, is provided through the North Carolina Cooperative Extension Service to limited resource families with children in the home under the age of 19. Our mission is to provide nutrition education classes at no cost to families, teaching them how to feed their families nutritious meals for less money. Classes include tips on food safety, meal planning, shopping for less money and increasing amounts of physical activity. For more information on how to enroll in EFNEP and learn new ways to incorporate pumpkin in your favorite recipes plus other great cooking ideas, call Rhonda Church, EFNEP Associate at 336-846-5850 or rhonda_church@ncsu.edu.
Here is a pumpkin recipe off of the EFNEP blog. For other recipes and ideas go to ncefnep.org. under tips and recipes.
Pumpkins are loaded with Vitamin A, fiber, and low in calories. Whether fresh or canned pumpkin puree, its versatility makes it a great addition to any recipe. Below is one of our favorite recipes from our friends at foodhero.org. Check it out!
Pumpkin Ricotta Stuffed Shells
Ingredients:
12 jumbo pasta shells (1/2 of 12-ounce package)
1 1⁄4 cups fat-free ricotta cheese
3⁄4 cup pumpkin puree
1⁄2 cup Parmesan cheese, grated
1⁄2 teaspoon garlic powder or 2 cloves garlic
2 tablespoons dried basil
1⁄4 teaspoon ground sage
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1 cup pasta sauce
Directions:
- Cook pasta shells according to package directions. Drain, separate onto a baking sheet and let cool.
- In a medium bowl, stir together ricotta, pumpkin, Parmesan, and spices. Reserve 1 Tablespoon Parmesan for topping.
- Preheat the oven to 350 degrees. Choose a baking dish that holds all the shells in a single layer.
- Spread pasta sauce in the bottom of the baking dish. Fill each shell with about 3 Tablespoons of pumpkin mixture, and place shells close together on sauce in a baking dish.
- Cover the pan with foil and bake for 30 minutes. Remove foil, sprinkle with remaining cheese and bake for 15 minutes more.
- Refrigerate leftovers within 2 hours.
Notes
- Freeze unused pumpkin puree and add to soup, chili or pancake recipes.
