Supercharge Your Fitness
It’s time to savor autumn flavors – the first hint of pumpkin! More than just a Halloween decoration, pumpkin is a highly nutrient-dense food that is low in calories and rich in vitamins. Pumpkin soup is always a crowd pleaser, but what about a delicious parfait that makes a quick breakfast or snack idea or a nutritious dessert.
- Substitute canned pumpkin and add in your own spices and sweetener instead of using pumpkin pie mix.
- When you have leftovers, add a nutritional boost to your favorite recipes: add it to pancake batter when making breakfast, add a cup to a pot of chili, whiz it into your smoothie.
- The potassium, fiber and vitamin C in pumpkin can have positive effects on blood pressure. The powerful antioxidant, beta-carotene, vitamin C and E could help prevent degenerative damage to your eyes, offer protection against asthma and reduce the risk of developing certain cancers.
During this pumpkin season don’t just carve it up – cook it and eat it up!
Pumpkin Yogurt Parfait
1 cup pumpkin puree
1-2 Tbsp maple syrup
½ -1 tsp pumpkin pie spice
2 5-oz cartons vanilla Greek yogurt
½ cup granola-type cereal or 2 granola bars
Toasted walnuts, pumpkin seeds, hazelnuts
- In a small bowl, mix the pumpkin puree with the maple syrup and pumpkin pie spice.
- To assemble the parfaits, layer pumpkin puree, yogurt and granola layers, alternating layers twice. Top with additional granola or your favorite toasted nuts.
Yield: 2 serving
Source: adapted from Healthy Nibbles and Bits.
Cindy Kleckner, RDN, LD, FAND is a registered dietitian nutritionist and culinary expert, a Fellow of the Academy of Nutrition and Dietetics and author of Hypertension Cookbook for Dummies, 2011 and the DASH Diet For Dummies, 2014. Email Cindy for a personalized demonstration of this fun and easy way to add more nutrients to your meals at 214-293-5306.