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Healthy Eating Habits

Gobble Up Some Pumpkin This Month

Gobble Up Some Pumpkin This Month

One of October's most festive symbols is also a nutritious food that's easy to add to your preschooler's diet. While often categorized as a vegetable, pumpkins are actually a fruit. Naturally low in sodium, pureed pumpkin is an excellent source of vitamin A (from beta carotene), an important antioxidant which helps support a healthy immune system. Pumpkin also has fiber, potassium and vitamin E—three nutrients that many children don’t get enough of in their diets.

Pumpkin everyday

Here are some simple ways to add pumpkin in the foods you already serve your preschooler.

  • 1/2 cup applesauce + 3 tablespoons mashed pumpkin = a delicious snack for fall
  • 1/2 cup cooked oatmeal + 2 tablespoons mashed pumpkin + sprinkle cinnamon = a warm nutritious breakfast
  • 1 box macaroni and cheese + 1/2 cup mashed pumpkin (instead of butter) = an entrée with less fat and extra vitamin A
  • 2 cups complete style pancake mix + 1 1/2 cups water + 2/3 cup mashed pumpkin = puffy pumpkin pancakes
  • 2 cups orange juice + 1/2 cup pumpkin + 1/2 teaspoon ginger (to taste) stirred until smooth = 4 yummy fruit smoothies

Pumpkin treats

Celebrate Halloween or make snack time special in October with these tasty recipes below.

Pumpkin Hummus Mini Pumpkin Muffins
Ingredients

This delicious snack takes only minutes to prepare. Try this pumpkin hummus coupled with warm whole grain pita bread or soft cooked vegetables and you're sure to fall in love with this creamy dip, perfect for both snacking and entertaining.

1 can (15.5 oz.) chickpeas or garbanzo beans, rinsed and drained 3/4 cup LIBBY'S® 100% Pure Pumpkin
3 tablespoons lemon juice 1 tablespoon water
1 clove garlic, finely chopped 1/2 teaspoon salt or more to taste
1/4 teaspoon ground black pepper 2 tablespoons chopped fresh parsley

Instructions

PLACE chickpeas, pumpkin, lemon juice, water, garlic, salt and pepper into food processor; cover. Blend for 1 minute or until smooth. Additional water, a teaspoon at a time, can be added if a smoother consistency is desired. Stir in parsley. Serve immediately or refrigerate in tightly covered container for up to 4 days. Makes about 2 cups.


SERVE along with pita triangles or raw vegetables.


Recipe makes 16 servings, 2 tablespoons each.


*Recipe adapted from Meals.com

Ingredients

These nutritious and delightful mini-pumpkin muffins are topped with crunchy granola. With 100 calories for 3 mini muffins, these delicious bites are a guilt-free way to stop those mid-afternoon hunger pangs, yet are nutritious and filling for a kid-friendly after-school snack!

1 cup whole-wheat or all-purpose flour 1 teaspoon pumpkin pie spice
1/2 teaspoon baking soda 1/2 teaspoon baking powder
1/4 teaspoon salt 1 cup packed light brown sugar
1/4 cup vegetable oil 1 can (15 oz.) LIBBY'S® 100% Pure Pumpkin
2 large eggs, slightly beaten 1 1/2 cups lowfat granola cereal, crumbled

Instructions

PREHEAT oven to 350° F. Paper-line or grease mini-muffin pans.


COMBINE flour, pumpkin pie spice, baking soda, baking powder and salt in small bowl. Beat sugar and oil in medium mixer bowl until blended. Add pumpkin and eggs; beat well. Gradually stir in flour mixture. Spoon batter into prepared muffin cups, filling 2/3 full. Sprinkle each with about a 1/2 teaspoon of crumbled granola. Press granola lightly into batter.


BAKE for 15 to 20 minutes or until wooden pick inserted into centers comes out clean. Cool in pans for 10 minutes; remove to wire racks to cool completely. Store muffins in covered containers or resealable plastic bags.


Recipe makes 20 servings, 3 muffins each.


*Recipe adapted from Meals.com

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