Friday, September 23rd marked the official start of Fall 2011. With cooling temperatures and turning leaves comes the delight of many of fall’s desired flavors and smells. Whether it’s a Pumpkin Latte or freshly picked baked apples there is something warming about these traditions. From a nutritional standpoint, pumpkin is low in fat and calories and rich in disease-fighting nutrients like alpha-carotene, beta-carotene, fiber, Vitamins C and E, potassium and magnesium. While apples are rich in fiber, phytonutrients and Vit C. A common spice used such as cinnamon boasts health benefits like the possibility of lowering LDL cholesterol and helping to control blood sugars.
Now the question is, what is your favorite and how do you prepare it? Keep it on the healthier side and enjoy all season!
Here are a few starter recipes from Clean Eating Magazine:
Spiced Pumpkin Mousse
- 2 15-oz cans 100% pure pumpkin purée (not pumpkin pie filling)
- 1 1-lb pkg silken tofu, drained well
- 1/2 cup pure maple syrup
- 1 1/2 tsp cinnamon, ground
- 2/4 tsp ginger, ground
- 1/4 tsp nutmeg, ground
- 1/4 tsp cloves, ground
- 1/4 tsp sea salt
- 1/2 cup nonfat plain Greek yogurt
- 1 oz dark chocolate, cut into thin shards (about 1/4 cup)
DIRECTIONS:
- In the bowl of a food processor, combine pumpkin and tofu. Process until combined, about 30 seconds. Add maple syrup, cinnamon, ginger, nutmeg, cloves and salt. Process until combined, about 30 seconds more.
- Transfer mousse to a resealable container, cover and refrigerate for at least 4 hours.
- Drain any water that has accumulated from mousse. Give it a quick stir and scoop 1/2 cup mousse into each of 10 small glasses or ramekins. (You may have some mousse left over.) Top each serving with 2 tsp yogurt and 1 tsp chocolate. Keep refrigerated until ready to serve.
Pumpkin Pasta Surprise
By Theresa Cochran
INGREDIENTS:
- 1 13-oz pkg whole-grain pasta or brown rice pasta
- 1 lb lean ground turkey or chicken
- 1 small onion, finely chopped
- 1 clove garlic, finely chopped
- 1 large carrot, finely shredded
- 1 Roma tomato, chopped into small chunks
- 1 small zucchini, finely chopped (peel left on)
- 1 roasted red pepper, chopped
- 15 oz pumpkin purée
- 1 10-oz jar pasta sauce
- 1 tbsp low-fat plain cream cheese
DIRECTIONS:
- Cook pasta according to package directions (undercook it slightly as it will continue to cook a bit in the sauce).
- Meanwhile, in a skillet over medium heat, brown turkey for 7 to 10 minutes or until no pink remains. Drain any fat, return pan with turkey to stove and add onion and garlic. Sauté turkey mixture until onions are translucent. Add carrot, tomato and zucchini and sauté for about 3 to 5 minutes, until tender.
- Add red pepper, pumpkin purée and pasta sauce (if mixture is too thick, add a bit of water). Cover and simmer for 7 to 10 minutes, until zucchini is soft. Add cream cheese, then turn off heat and let cream cheese melt.
- Add pasta and mix, cover and let stand for 2 minutes. Enjoy!
Nutrients per 1-cup serving: Calories: 402, Total Fat: 3.5 g, Sat. Fat: 0.5 g, Carbs: 62 g, Fiber: 6 g, Sugars: 7 g, Protein: 25 g, Sodium: 72 mg, Cholesterol: 38 mg
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