When the air turns crisp and the leaves change color, many people start to dream of all things pumpkin.
While some may rush to the coffee shop to get their fill, a 16oz Pumpkin Space Latte at a certain national chain can run anywhere between 130 to 420 calories! And a 4oz slice of pumpkin bread at the same chain is a whopping 410 calories.
How can you get your pumpkin fix and stay true to your life of healthy eating? Becoming Center Nutritionist, John Fairchild provided (and personally tested) some easy recipes to help you through the season.
First, pumpkin health benefits:
One cup of cooked, canned or fresh pumpkin provides:
– Over 100% of your daily needs for vitamin A (beta carotene).
– 20% of the daily value for vitamin C
– 10% for vitamin E
– Also a great source for potassium, E, thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.
Pumpkin Steel Cut Oats
Nutritional Info: 279 calories, 5g fat, 45g carbs, 8g fiber, 15g protein.
1/4 cup uncooked old fashioned rolled oats
1/3 cup unsweetened vanilla soy milk
1/4 cup low-fat vanilla Greek yogurt – approximately 3 ounces
2 teaspoons dried chia seeds
1/2 teaspoon pumpkin pie spice mix
2 teaspoons honey or agave (real maple syrup if desired)
1/4 cup canned pumpkin (fresh if you like to carve out pumpkins)
Combine oats, milk, yogurt, chia, pumpkin pie spice, and sweetener.
Mix until well combined.
Add pumpkin and mixed thoroughly.
Place in refrigerator overnight.
Eat cold in the morning for a refreshing and healthy breakfast.
Store 2-3 days.
Low Fat Pumpkin Cheesecake
Nutritional Info: 265 calories, 4g fat, 45g carbs, 8g fiber, 15g protein
16 oz. Fat Free Cream Cheese
1/3 cup SPLENDA or Truvia Brown Sugar Blend
1/3 Cup Stevia (branded as Truvia)
1/2 Cup eggbeaters
1 cup fresh or canned Pumpkin
1/4 teaspoon Salt
2 tablespoon Flour
1 tablespoon Pumpkin Pie Spice
Heat cheese in microwave until soft.
Whip with electric mixer until smooth and beat in sweetener.
Add eggbeaters and beat until mixture is smooth.
Mix in the pumpkin, salt, flour and spice.
Pour mixture into round greased (or Pam spray) pie pan.
Cook in 350F preheated oven for about 40 minutes or until set.
Remove and let cool before slicing.
If you choose to bake your own pumpkin, look for the ones usually generically labeled “sugar pumpkins” or “pie pumpkins.” Some specific names are Baby Pam, Autumn Gold, Ghost Rider, New England Pie Pumpkin, Lumina (which are white), Cinderella, and Fairy Tale. Cinderella and Fairy Tale pumpkins have hard, thick skins but still have delicious flesh inside.
1 medium or large pumpkin
Cut the pumpkin in half and discard the stem section and stringy pulp.
Save the seeds to dry and roast.
In a shallow baking dish, place the two halves face down and cover with foil.
Bake in a preheated 375 degrees F (190 degrees C) oven for about 1½ hours for a medium-sized or until tender
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