Fall Favorites!

PUMPKIN

Fall is here along with cooler temperatures, changing leaves and  delicious fall foods!!  Some of my favorite foods this season include apples, squash, sweet potatoes, and cranberries all of which are full of antioxidants, vitamins and minerals. But, I have to say my favorite fall food is pumpkin, not only is it one of the most nutritious fruits available but one of the most versatile. 

As for nutrition, pumpkin flesh is rich in antioxidants, vitamins and minerals and is also low in calories, one ½ cup serving contains only 50 calories.  Pumpkin flesh gets its vibrant orange color from alpha and beta carotene, which are both forms of Vitamin A.  Alpha-carotene helps improve vision and immune function, while beta-carotene can help reverse skin damage and acts as an anti-inflammatory agent. Vitamin C in pumpkin helps boost immunity, decrease blood pressure and regulate cholesterol. Other vitamins and minerals in pumpkin include Vitamin E, potassium, magnesium and pantothenic acid.

 Pumpkin seeds also contain essential vitamins and minerals like Vitamin E, iron, magnesium, potassium, and  zinc. They are also an excellent plant-based source of omega-3 and omega-6 fatty acids, which are  heart healthy fats.

            Canned pumpkin is available year round while fresh pumpkin is only available September through November.  Both varieties are equally delicious, nutritious and versatile!

USING FRESH AND CANNED PUMPKIN:

-       Add to pies, cakes, breads( muffins, waffles, pancakes), cookies, soups, stews, ravioli

-       Add pureed pumpkin to plain yogurt with cinnamon or to oatmeal with cinnamon and walnuts.

-        Mash pumpkin with cauliflower as a substitute for mashed potatoes.

-       Serve roasted pumpkin as a simple side dish instead of sweet potato.

-       Toss roasted pumpkin pieces into any salad.

-       Eat pumpkin seeds as a snack or add to a salad.

Try this recipe using fresh pumpkin in a soup...

Creamy Pumpkin Soup
Ingredients
   1, 3 pound sugar pumpkin - peeled,seeded, and cut into 1-inch peices
   5 Tablespoons olive oil
   4 leeks (white and light green parts only)- chopped
   4 to 6 cups low sodium chicken broth
   Salt and pepper
         Sour cream, croutons, and paprika, for serving
Directions
   1. Heat oven to 400 degrees F. On a rimmed baking sheet, toss pumpki with 3 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon of pepper. Roast, tossing once, until tender, 20 to 25 minutes.



   2. Meanwhile, heat the remaining 2 tablespoons of oil in a large saucepan over medium-high heat. Add the leeks and cook, stirring frequently, until tender, 4 to 6 minutes. Add the roasted pumpkin, 4 cups of broth and bring to a boil, reduce heat and simmer for 5 minutes


3. In a blender, working in batches, puree the soup until smooth,adjusting the consistencywith the remaining broth as necessary. Top the soup with the sour cream and croutons and sprinkle with paprika, if desired.

Enjoy, my roomates and I did!!

3 a Day! Why Greek Yogurt is a Great Way to Increase Your Dairy Intake.

Challenge: Have three servings of dairy a day.

Flavor of the Week: Greek Yogurt

It is recommended by the USDA to have three servings of low fat dairy a day( 8 oz milk, 6 oz yogurt or 1 oz cheese). One healthy and tasty way to help meet your dairy intake is to add greek yogurt into your diet! As a dietitian I recommend greek yogurt to my patients and have gotten many of my friends and family hooked! And this is why....

What makes greek yogurt greek?

Well, it all has to do with how it's made. Greek yogurt is strained using a special technique to remove excess liquid while leaving the whey protein naturally found in milk. This is why greek yogurt is thicker and creamier, and contains more protein than regular yogurt. This straining technique along with the probiotics help remove lactose, the natural sugar found in milk, making greek yogurt easier for those who are lactose intolerant to tolerate.

Why is greek yogurt so healthy?

In comparison to regular yogurt, greek yogurt contains 2 to 3 times as much protein. One serving of greek yogurt (6 oz) contains about 14-20 grams of protein, which is equivalent to 2-3 ounces of meat!

It is also a good source of calcium, containing 20% of your daily calcium needs, helping you build strong bones! Greek yogurt is also low in sodium and high in potassium, helping lower elevated blood pressure. Lastly, greek yogurt contains probiotics also known as “good bacteria”. They are living organisms naturally found in foods and supplements that help replenish and strengthen bacteria naturally found in your body.

Nutrition comparison Greek vs. Regular Yogurt

	Calories	Carbohydrate	Protein	Fat
Chobani Greek Blueberry	140	20 grams	14 grams	0 grams
Yoplait Mixed Berry	170	33 grams	5 grams	1.5 grams

* Note: Greek Yogurt is lower in calories, carbohydrate and fat, and higher in protein!

How to incorporate Greek yogurt into your diet.

1) For breakfast: add in your favorite fresh, dried, or frozen fruit and low fat granola.

2) Eat as a snack or dessert

3) Substitute plain greek yogurt for mayo or sour cream:

- Use in a creamy dressing
- Add to tacos, or baked potato
- Use in vegetable dip by mixing in your favorite seasonings like garlic, dill, or parsley.

So, I challenge you to try greek yogurt if you haven't before. And if you have, I challenge you to use greek yogurt in a way you haven't tried before.

Goodluck!!