Lake Regional Health System | Thrive | Fall 2017

R ound and orange they grin and glow, unmis- takable signs of fall. But pumpkins don’t shine only as jack-o’-lanterns. These nutritious golden stars of the harvest season — packed with fiber, potassium and vitamin A — have a long history of light- ing up many a delish dish. In times past, pumpkin was a Native American staple that was roasted over an open fire. And when colonists filled the plump orange gourds with milk, spices and honey and In praise of pumpkins baked them in hot ashes, it was the precursor of our clas- sic Thanksgiving dessert. The pie’s not the limit Today, pumpkin is in every- thing from summertime smoothies to specialty coffees that taste like autumn. In fall and winter, try fresh pumpkin in: • Chili • Enchiladas • Pasta dishes • Soups and stews • Stir-fries Be sure to pick a blemish- free pumpkin (labeled as sweet or pie ) that’s heavy and free of soft spots and has a 1- to 2-inch stem still attached. Peel it, cut it into cubes — and it’s ready to cook. Sound like too much work? Try plain, solid-packed canned pumpkin. It’s also packed with nutrition and available year-round. The puree can add savory good- ness to dips, breads, muffins, puddings and smoothies. So whether you classify pumpkin as a fruit (as bota- nists do) or a veggie, carving out space for it in your menu can boost flavor and nutrition all year. And that’s something to grin about. Sources: American Institute for Cancer Research; Penn State Extension; Produce for Better Health Foundation; University of Illinois Extension Ingredients Canola oil spray 1 ½ cups whole-wheat pastry flour ½ cup all-purpose flour ⅔ cup packed brown sugar ¼ cup chopped walnuts 1 ½ teaspoons baking powder ¼ teaspoon baking soda ¼ teaspoon salt 2 teaspoons cinnamon ½ teaspoon ginger ½ teaspoon nutmeg ¼ teaspoon cloves 1 cup canned pumpkin ⅓ cup unsweetened applesauce ⅓ cup light canola oil or olive oil ⅓ cup nonfat buttermilk 2 large eggs 1 teaspoon vanilla Directions • Preheat oven to 400 degrees. Spray 12-cup muffin pan with canola oil. • In large bowl, combine dry ingredients with spices. Stir well to combine. • In medium bowl, combine pumpkin, apple- sauce, oil, buttermilk, eggs and vanilla; mix well. • Pour liquid mixture into dry ingredients and stir. Divide among 12 muffin cups. • Bake about 20 minutes or until muffins bounce back when pressed lightly. Nutrition information Serving size: 1 muffin. Amount per serving: 174 calories, 7g fat (1g saturated fat), 26g carbohy- drates, 4g protein, 3g dietary fiber, 158mg sodium. Pumpkin-spice muffins Makes 12 servings. NUTRITION 10 | Fall 2017