Pumpkin Recipes

Try these pumpkin recipes from Cooking Light magazine.

Pumpkin Muffins
Ingredients
For 18 servings

2 3/4 cups all-purpose flour
1 cup granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup canned pumpkin
3/4 cup fat-free sour cream
1/3 cup fat-free milk
1/4 cup vegetable oil
1 teaspoon vanilla extract
1 large egg
1 large egg white
Cooking spray
1 tablespoon granulated sugar
1 1/2 teaspoons brown sugar


INSTRUCTIONS
Preheat oven to 375.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a medium bowl, stirring with a whisk. Make a well in center of mixture.

Combine pumpkin and next 6 ingredients (pumpkin through egg white); add to flour mixture, stirring just until moist. Spoon the batter into 18 muffin cups coated with cooking spray.

Combine 1 tablespoon granulated sugar and brown sugar; sprinkle over muffins.

Bake at 375 for 25 minutes, or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack. Yield: 18 servings (serving size: 1 muffin).

Nutritional Information
CALORIES 164 (19% from fat): FAT 3.5g (satfat 0.6g, monofat 0.8g, polyfat 1.9g); PROTEIN 3.5g; CARBOHYDRATES 29.7g; FIBER 1g; CHOLESTEROL 12mg; IRON 1.2mg; SODIUM 269mg; CALCIUM 78mg.

Pumpkin Ravioli
INGREDIENTS
For 6 Servings

1 cup canned pumpkin
1/3 cup grated Parmesan cheese
1/4 teaspoon salt
1/8 teaspoon black pepper
6 wonton wrappers
1 teaspoon salt
1/2 cup chicken broth
1 1/2 tablespoons unsalted butter
Chopped parsley


INSTRUCTIONS
Combine pumpkin, Parmesan, ¼ teaspoon salt, and black pepper. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes and drain in a colander. Place chicken broth and butter in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley. Yield: 6 servings (serving size: 4 ravioli).

NUTRITIONAL INFORMATION
CALORIES 162g; FAT 5g (satfat 4g, monofat 1g, polyfat 0g); PROTEIN 6g; FIBER 2g; CHOLESTEROL 17mg; IRON 2mg; SODIUM 505mg; CALCIUM 102mg.

Pumpkin Soup
INGREDIENTS

For 6 Servings

1 tablespoon butter
1 cup chopped onion
3 tablespoons all-purpose flour
1/2 teaspoon curry powder
1/4 teaspoon ground cumin
1/4 teaspoon ground nutmeg
2 garlic cloves, crushed
1 cup peeled and cubed (1/2-inch) sweet potato
1/4 teaspoon salt
2 14 1/2-ounce cans fat-free, low-sodium chicken broth
1 15-ounce can pumpkin
1 cup 1% low-fat milk
1 tablespoon fresh lime juice
2 tablespoons chopped fresh chives (optional)

Health Benefits of Pumpkin

Pumpkin has been used for centuries for its healing prosperities. The Yuma would create and emulsion from pumpkin seed and watermelon to help heal wounds. The seed oil would be used to treat burns and wounds. The Catawba’s ate pumpkin seeds either fresh or dry as a medicine for kidney support. The Menominee’s mixed powdered squash and water for urinary support.
Pumpkins are rich in antioxidants, such as Beta carotene, Potassium, Zinc and High in Fiber. They are high in Vitamin C, A and E. Beta Carotene can help prevent certain cancers. Potassium has been shown to lower high blood pressure. Zinc has been shown to boost your immune system, and aids in bone density support for people with osteoporosis. Fiber helps prevent cancer, heart disease and other serious ailments. Vitamin C helps boost you immune system, helps in preventing high blood pressure and heart disease. It also helps regulate cholesterol levels. Vitamin A helps promote healthy vision and ensures proper immune function. Vitamin E promotes healthy skin by protecting the body from sun damage ad may reduce the risk of Alzheimer’s disease and certain cancers. Pumpkins Seeds are a good source of Vitamin E, Iron, Magnesium, Potassium, Zinc and are an excellent plant base source of omega-6 and amega-3 fatty acids. They do not lose their vitams when cooked.
Pumpkins Nutrition Facts (1 cup cooked, boiled, drained and without salt)
- Calories: 49
- Protein 2 grams
- Carbohydrate 12grams
- Dietary Fiber 3 grams
- Calcium 37mg
- Iron 1.4mg
- Magnesium 22mg
- Potassium 564mg
- Zinc 1mg
- Selenium .50mg
- Vitamin C 12mg
- Niacin 1mg
- Folate 21 mcg
- Vitamin 2650 IU
- Vitamin E 3mg
- 90% water

Monday Recipes for pumpkin.

Four Tips for Healthier Living You can do today

Here are simple four tips for healthier living you can start doing today:

1. Get educated on food and read labels. The more you know about the processing, ingredients and real nutritional value of the foods that are available, the more you'll be able to make better choices at the grocery store or lunch room.

2. Make fitness a priority in your life. Instead of having activity come after you run errands or watch TV, try making activity the first thing you do in the morning.

3. Cook, cook, cook! Being able to prepare your own meals and snacks is the absolute best way for most people to eat healthier and it doesn't have to be complicated -- a quick PB&J using whole grain rye and fruit spread instead of sugary jams is one fast example.

4. Place more value on food. If possible, channeling a bit more cash to your food budget in order to get better options will do your body a whole lot of good over the long run.