Saturday, February 11, 2012

Pumpkin Delights

Pumpkin is likely the one food staple you aren't eating enough of. Pumpkin is a fruit (because it has seeds) that is low in calories, low in fat and high in fiber. Keep some canned pumpkin handy as it can be added to all kinds of recipes from soups to baking to beverages.

Health Benefits of Pumpkin

Those round orange fruits usher in autumn and get the kids excited for Halloween. But from a health-standpoint, they are also a wonder food. Here's some of the health benefits associated with the "meat" of the pumpkin: Carotenoids. Although they give the pumpkin its orange color, they are known to fight free-radicals. Lutein and Zeaxanthin. Can aid in eye health, including prevention of cataracts and macular degeneration. Common nutrients such as zinc, iron and fiber.

Pumpkin seeds can also be a source of nutrition. They are high in protein, and contain other nutrients like iron, magnesium, phosperous and zinc. The oil in pumpkin seeds is also high in essential fatty acids (EFAs) which are believed to maintain the health of blood vessels and nerves as well as reduce cholesterol.

Pumpkin Pudding

1 Pk Sugar free butterscotch Instant pudding
1 C Fat free milk 16 Oz Pumpkin
1 Tbsp Vanilla 1 Tbsp Pumpkin pie spice
1/2 Tsp Cinnamon
1/2 C Or more Cool Whip

Mix pudding and milk until thick. Add all the rest. Fold in Cool whip

Pumpkin Pancakes
One egg
One cup skim milk
3/4 cup white flour ( gluten free optional)
3/4 cup whole wheat flour ( gluten free optional)
1/2 cup cooked pumpkin ( small can pumpkin)
1 tablespoon Splenda No Calorie Sweetner (granulated)
2 teaspoons baking powder
1/4 teaspoon cinnamon
Pinch of nutmeg

Mix wet ingredient, and then add dry, mix and fry like ordinary pancakes…

Chocolate Pumpkin Loaf

2 cups sugar or Splenda No Calorie Sweetner (granulated)
2 cups pumpkin
1/2 cup canola oil
1/2 cup vanilla pudding
4 egg whites
3 cups flour
2 teaspoons cinnamon
1 1/4 teaspoons salt
1 teaspoon baking soda
1 cup semi-sweet chocolate chips
cooking spray

Preheat oven to 350.Combine sugar (or Splenda), pumpkin, oil, pudding and egg whites and whisk well. In separate bowl, combine flour, cinnamon, salt and baking soda. Mix well. Add flour mixture to pumpkin mixture and still until moist. Add chocolate chips. Coat 2 loaf pans with cooking spray.Pour batter into loaf pans and bake at 350 for approximately 1 hour and 15 minutes (or until inserted toothpick comes out clean). Cool completely before serving.

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