December -- Pumpkin
Pumpkins can be a symbol or Halloween or Thanksgiving but don’t overlook them for a great source of nutrition!
Pumpkin, a member of the squash family, is a fast-growing vine similar to the cucumber. It is actually a fruit. Pumpkin is loaded with an important antioxidant, beta-carotene, which is converted to vitamin A in the body. Vitamin A is very important in promoting good vision. It also helps form and maintain healthy skin, teeth, bones and lower blood pressure. One cup of pumpkin has only 50 calories and 3 grams of fiber.
The pumpkin seeds (pepitas) are also rich in beta-carotene and other antioxidants. They are valued as a special source of the mineral zinc.
Pumpkin, a member of the squash family, is a fast-growing vine similar to the cucumber. It is actually a fruit. Pumpkin is loaded with an important antioxidant, beta-carotene, which is converted to vitamin A in the body. Vitamin A is very important in promoting good vision. It also helps form and maintain healthy skin, teeth, bones and lower blood pressure. One cup of pumpkin has only 50 calories and 3 grams of fiber.
The pumpkin seeds (pepitas) are also rich in beta-carotene and other antioxidants. They are valued as a special source of the mineral zinc.
Pumpkin, Kale, and Black Bean Stew (adapted from allrecipes.com) Servings: 10 Calories: 200
When the vegetables are cooked, add:
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Mini Pumpkin Butterscotch Muffins (adapted from allrecipes.com) Servings: 48 Calories: 70
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Creamy Pumpkin Pasta Bake (adapted from allrecipes.com)
- 1 lb rotini pasta (or pasta of choice)
- 1 box Morningstar sausage links
- 4 Morningstar sausage patties
- 2 Tbsp olive oil
- 1 cup diced onion
- 1 Tbsp minced garlic
- 1 tsp red pepper flakes
- 2 ½ cups vegetable broth
- 1 (15 oz) pumpkin puree
- 1 cup grated Parmesan cheese
- 2 tsp dried oregano
- 2 tsp dried basil
- (or 3 tsp Italian seasoning)
- 1 tsp salt
- 1 cup heavy whipping cream
- Preheat oven to 375 degrees. Grease a 9X13 baking dish.
- Bring a large pot of lightly salted water to boil; cook the pasta until tender and drain.
- Cook and stir crumbled sausage links/patties, onion and garlic until soft. Stir in vegetable broth, seasonings, pumpkin and salt. Bring to a boil. Lower heat and simmer for 5 minutes. Stir in cream and simmer for another 5 minutes.
- Add to cooked/drained pasta, stir in 1 cup grated Parmesan cheese. Transfer mixture to the prepared baking dish. Top with another ½ cup of grated parmesan cheese if desired.
- Bake in preheated oven for about 35 minutes.
Pumpkin Gooey Butter Cake (adapted from foodnetwork)
Cake:
1 (18 ¼ oz) package yellow cake mix
1 egg
8 Tbsp butter melted
Combine the above and mix well with an electric mixer. Pat the mixture into the bottom of a lightly greased 13X9” baking pan.
Filling:
1 (8oz) package cream cheese, softened
1 (15 oz) can pumpkin puree
3 eggs
1 tsp vanilla
2 tsp cinnamon
1 tsp ginger (Leave the ginger out for the substitutions listed below)
½ tsp nutmeg
1 (16 oz) box powdered sugar (this could be reduced to 12 oz)
Beat cream cheese and pumpkin until smooth. Add the eggs, vanilla and butter and beat together. Next add the powdered sugar and spices. Mix well. Spread pumpkin mixture over cake batter and bake at 350 degrees for 40-50 minutes. Make sure not to overbake as the center should be a little gooey. Chopped pecans could be added to the top if desired.
Servings: 8
Cake:
1 (18 ¼ oz) package yellow cake mix
1 egg
8 Tbsp butter melted
Combine the above and mix well with an electric mixer. Pat the mixture into the bottom of a lightly greased 13X9” baking pan.
Filling:
1 (8oz) package cream cheese, softened
1 (15 oz) can pumpkin puree
3 eggs
1 tsp vanilla
2 tsp cinnamon
1 tsp ginger (Leave the ginger out for the substitutions listed below)
½ tsp nutmeg
1 (16 oz) box powdered sugar (this could be reduced to 12 oz)
Beat cream cheese and pumpkin until smooth. Add the eggs, vanilla and butter and beat together. Next add the powdered sugar and spices. Mix well. Spread pumpkin mixture over cake batter and bake at 350 degrees for 40-50 minutes. Make sure not to overbake as the center should be a little gooey. Chopped pecans could be added to the top if desired.
Servings: 8