Savory Pumpkin Delight

By Kay MacInnis

Fall is here, which means pumpkin time! Pumpkin adds such great flavor to foods and is so easy to cook with.

More importantly, pumpkin is a great source of beta carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color, and which is converted to vitamin A in the body. There is a building body of evidence to support the role of beta carotene in decreasing risk for certain diseases as well as playing a healthy role in the way our hair and skin looks and feels.

One cup provides only 49 calories and is also a good source of fiber.

This time of year it is easy to start adding pumpkin to foods—they can be added to soups, stews, sauces and chili. The flavor does not change, but the nutrient profile improves. You can use pumpkin in place of a portion of oil to add flavor and moisture to muffins and/or breads. It even does well when added to hummus. You can make pumpkin hummus and serve with cinnamon pita chips as a quick tailgate dish.

Just be careful not to use the canned pumpkin pie filling ( lots of added sugar); you want to use the plain canned pumpkin. They are next to each other on the self (guess you can tell I have made this mistake).

With this recipe I feel a little like Sandra Lee – use something from the store! Add frozen Greek yogurt and roasted chia seeds, top with our pumpkin topping and serve. Looks like I have worked hard to get this to the table, but it is pretty easy. Hope you enjoy your dessert with a lot of nutrition!

Ingredients

• 12 oz. pumpkin ¼” cubes
• 1½ tsp. butter-infused olive oil
• 2 oz. balsamic
• 1 tsp. brown sugar
• 1 oz. pecans
• 3 oz. sugar-free frozen yogurt
• 1 tsp. chia seeds, roasted

Preparation

1. Cut pumpkin into small pieces and cook for about 8 minutes in boiling water.
2. Strain the pumpkin, place in a bowl and cover with plastic wrap.
3. Toss the pumpkin in a pan over medium heat, drizzle with butter-infused olive oil, brown sugar, and deglaze with balsamic vinegar.
4. Roast the chia seeds in a small skillet.
5. Stir the chia seeds into the frozen yogurt.
6. Place the frozen yogurt in serving bowl, cover with pumpkin topping, and sprinkle with chopped pecans.

Nutritional analysis: Calories 216; total fat 4 grams, sodium 284 mg; carbohydrates 19 grams; saturated fat 6 grams; protein 13 grams; cholesterol 6 mg.

………………………………………………………

This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

Sign up here to start your free subscription to MidlandsLife!