Supercharge Your Fitness 

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September 2018

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.

Pumpkin pointers:

  • 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

Optional Toppings:


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.

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