Tis the season for PUMPKIN!

Pumpkin is a very popular vegetable during the fall months! We often see pumpkins used in fall décor and carved out as spooky creatures around Halloween. However, they have much more than decorative purposes – pumpkins are both delicious AND nutritious!

Here’s a little pumpkin nutritional knowledge!

- Pumpkin is a very low calorie vegetable, with only 26 calories per 100 gram serving and contains NO saturated fats or cholesterol. As a result, incorporating this vegetable into your diet can be very useful in maintaining healthy cholesterol levels and in both achieving and maintaining weight loss.

- Pumpkin is high in dietary fibre, antioxidants, minerals (copper, calcium, potassium and phosphorus) and vitamins (A, C and E). Pumpkin is particularly high in vitamin A – 100 gram serving of pumpkin offers almost 250% of the RDA (Recommended Daily Allowance) for vitamin A. This essential vitamin acts as a strong antioxidant, helping to boost the immune system, improve vision and may even slow skin aging.

- The seed of the pumpkin is also very nutritious. Pumpkin seeds are an excellent source of MUFA’s (Mono Unsaturated Fatty Acids), which are beneficial for heart health. The seeds are also a high source of protein, vitamins and minerals.

No doubt pumpkin is a healthy and festive addition to your diet this fall! Not only is this colourful vegetable in season, but also it can be a tasty and nutritious addition to your meal plan! Although there are several pumpkin recipes readily available in magazines, cookbooks and online, here is one in particular that you just have to try!

Pumpkin Oat Muffins

Ingredients:

Pumpkin Puree, 1 cup

Unsweetened Applesauce, ½ cup

Fat Free Plain Greek Yogurt, ½ cup

Eggs, 3

Oats, 1 cup

Whole Wheat Flour, 1 cup

Brown Sugar, ¼ cup packed

Baking Soda, 1 tsp

Baking Powder, 2 tsp

Salt, ¼ tsp

Cinnamon, 2 ½ tsp

Nutmeg, 1 tsp

Cloves, ½ tsp

Dark Chocolate Chips, 1/3 cup

Chopped Walnuts, 1/3 cup

Directions:

11)   Preheat oven to 350 degrees. Line or grease mini muffin pan with cupcake liners or non-stick cooking spray. Set aside.

22)   In a large bowel, beat together the pumpkin puree, applesauce, Greek yogurt, eggs and brown sugar. Set aside.

33)   In a medium bowel, mix together flour, oats, baking soda, baking powder, salt, and spices.

44)   Slowly stir the flour/oat mixture into the pumpkin puree mixture. Once it’s al mixed together, add the dark chocolate chips and walnuts.

55)    Divide the mixture among the muffin tins and place into the preheated oven. Bake for 15-20 minutes or until they are golden brown.

66)   Cool muffins before removing from the pan and ENJOY

b for Recipe for Health, by Emily Foster (dietetics student)