November 2020 Super Food - Pumpkin

For the month of November, we will learn about Pumpkin:

  • Pumpkins aren’t just for your fall decorating; they pack plenty of nutrients and can be cooked in a variety of ways. The pumpkin is a member of the squash family. One cup of pumpkin contains 30 calories, 1 gram fiber, 1 gram protein, 7 grams carbohydrates, and 394 mg of potassium. They are an excellent source of beta carotene and vitamin A, which provides vision benefits. The so called “giant pumpkins” that you might see at a fair or being grown locally at a farm are actually a type of squash.
  • Pumpkin seeds are also edible and can be used in a variety of ways. Most commonly used in cereals and granolas. They can be a healthy snack when prepared appropriately alone as well. The seeds are a good source of magnesium, copper and zinc.

Recipes

Whole Wheat Pumpkin Pecan Pancakes

Serves 4. (Serving size 2 pancakes)

Nutritional Information: Amount per serving: Calories 234, Total Fat 8 g, Protein 10 g, Carbohydrates 31 g, Fiber 4 g, Sodium 497 mg.

Ingredients

  • 1 cup white whole wheat flour
  • 2 tsp. baking powder
  • ¼ tsp. salt
  • ½ tsp. cinnamon
  • 1 tsp. pumpkin spice
  • 1 cup buttermilk
  • 3 large egg whites
  • ½ cup canned pumpkin
  • 2 Tbsp maple syrup
  • 1 tsp. vanilla
  • 2 tsp. canola oilPumpkin pecan pancakes
  • 3 Tbsp. chopped pecans
  • Cooking spray
  • Warmed maple syrup for topping (extra)

Directions

Step 1: Mix all dry ingredients (first 5 ingredients) in a bowl

Step 2: Combine buttermilk, egg whites, canned pumpkin, 1 Tbsp. maple syrup, oil and vanilla in a bowl and mix until smooth.

Step 3: Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots, then fold in pecans. Don’t over-mix.

Step 4: Heat a large skillet on medium-low heat. Spray oil to lightly coat and pour ¼ cup of pancake batter.

Step 5: When the pancake starts to bubble and the edges begin to set, about 2 minutes, then flip the pancakes and cook an additional 1 ½ -2 minutes. Repeat with the remainder of the batter

Step 6: To serve, top with warmed maple syrup. You may also substitute sugar free syrup to reduce your sugar intakes.

Crock Pot Turkey White Bean Pumpkin Chili

9 Servings (serving size 1 cup)

Amount per Serving: Calories 273, Total Fat 2.5 g, Protein 32 g, Carbohydrates 31 g, Fiber 12 g, Sodium 499 mg

Ingredients

  • Cooking Spray
  • 2 pounds 99% lean ground turkey
  • ½ tsp. olive oil
  • 1 small onion, chopped
  • 3 garlic cloves, minced
  • 1 tsp. chili powder, to taste
  • 2 bay leaves
  • 2 tsp. cumin
  • 1 tsp. oregano
  • 2 (15 oz cans) white northern or navy beans, rinsed and drained
  • 15 oz can pumpkin puree
  • 4.5 oz can chopped green chiliesCrockpot Turkey and Pumpkin chili
  • 2 cups low sodium chicken broth
  • Chopped cilantro and chives for topping
  • Salt and pepper to taste
  • Low fat sour cream of topping (optional)

Directions

Step 1: Heat a large heavy sauté pan over high heat and lightly spray with oil.

Step 2: Add meat and cook, breaking it up until white, about 5 minutes. Add to crock pot.

Step 3: Add oil to the sauté pan, then onions, garlic, sauté about 3-4 minutes. Add cumin and saute another minute. Add to crock pot.

Step 4: Add beans, pumpkin puree, green chilies, broth, chili powder, oregano and bay leaves.

Step 5: Cover and cook on high for 4 hours or low for 8 hours.

Step 6: Remove bay leaves and adjust seasoning to taste before serving. Enjoy!