For The LOVE Of Pumpkin

Yes, it IS that time of the year! October is here and I am all about bringing on those fall flavors – ahem PUMPKIN!

Pumpkin oatmeal? Check. Pumpkin muffins? Of course. Pumpkin smoothies? Definitely. I even added some canned pumpkin to my chili last week – just because. You can find pumpkin in EVERYTHING this time of year!

Nutrition

I am not complaining about this though. I am a sucker for most anything pumpkin during this season. It tastes good and this orange fruit is loaded with fiber, vitamin A, vitamin C, and iron! Clearly it is also rich in antioxidants and may boost your immune system. Pumpkin is very versatile and can easily be added to both sweet and savory dishes.

So, really what is not to love about pumpkin?

Reading Labels

Well, food and beverage manufactures are well aware of the love for consumers pumpkin cravings during this time and you might want to read the label on some food products to make sure real pumpkin is being used.

Pumpkin flavor or natural flavors just isn’t cutting it! Be sure if you are going to buy a product that claims to be “pumpkin pie/spice” coffee, cereal, candy or protein bar, premade muffin, etc. to read the label. And even then, think about how much added sugars and other artificial ingredients are that food product. I am 100% sure the pumpkin pie Kit Kat or pumpkin spiced creamer isn’t going to have any nutritional value or boost your immune system.

Your best bet is to buy plain canned 100% pumpkin – not canned pumpkin pie filling. Pumpkin pie filling typically has added sugar and sodium and is higher in calories than plain pumpkin. Look for nutrition labels that say: “pumpkin” or “100 percent pumpkin,” to ensure that you're only getting pure pumpkin. You could of course boil and make your own pumpkin puree from the actual pumpkin…but that does take some work cutting a pumpkin.

Recipe

This recipe makes for a great snack that both kids and adults will gobble up! If there are tree nut allergies in your family, just omit the nuts. Some people also like to use cranberries instead of raisins or omit the pumpkin seeds for mini chocolate chips. Would love to hear of any changes you made to the recipe. Enjoy!

PUMPKIN GRANOLA BITES

Serves: 10 Serving Size: 3 granola bites (balls)

INGREDIANTS

2 cups rolled oats
1 cup canned pure pumpkin (not pie filling)
½ cup roasted slivered almonds or crushed walnuts
¼ cup dried raisins
¼ cup unsalted pumpkin(pepitas) seeds (optional)
¼ cup maple syrup
2 tablespoons olive oil
½ teaspoon ground ginger
½ teaspoon ground nutmeg
½ teaspoon ground cinnamon
½ teaspoon kosher salt
¼ teaspoon ground cloves

PREPARATION:

Preheat the oven to 350°F. Line a baking sheet with parchment paper and spread the nuts or walnuts on it. Toast them for 8 to 10 minutes, until lightly golden. While the nuts are roasting, mix all the remaining ingredients together in a large bowl. Leave the oven on. Once nuts are complete, add them to the pumpkin oat mixture. Form 1-inch balls of the granola mixture. Place the balls on the baking sheet.

Bake the bites for 15 to 18 minutes, until firm and lightly browned. Remove the pan to a wire rack to cool. Store the pumpkin bites in an airtight container.

Modified from Almond Board of California

Bottom Line:

1 cup-cooked pumpkin is packed with Vit. A, C, fiber, and other nutrients. By adding 100% pumpkin to foods you typically make will not only boost the nutrient content, but also pack in a wonderful fall flavor!

Would love to hear what you added pumpkin too during the fall season!