Giving her a coach made from a pumpkin was a great thing for her Fairy Godmother to do. Why? Because pumpkin packs a wallop! Here's some great pumpkin recipes.
A 1/2 cup serving of cooked pumpkin has only 24 calories, less then one gram fat and is a good source of calcium. It also has a lot of vitamin A, (33% of RDA) as well as 36.6 grams of potassium and only six grams of carbohydrate.
Pumpkin is one of the common names for a genus of flowering plants. They have characteristically spreading vines with showy yellow-orange flowers, large lobed leaves and long twisting tendrils. Pumpkins are one of the best things about winter eating.
Pumpkins are considered a winter squash. These squashes are eaten after the fruits are mature, where summer squash is best as a young, not aged fruit. Winter squash could be stored until the winter by early settlers, hence the name "winter" squash. All winter long pioneer women could use pumpkin as a great veggie/fruit ingredient for their family meals.
In recent times though, pumpkin has been relegated to a single use, as a Thanksgiving pie filling. Occasionally it appears as a bread ingredient, but most of the old great uses for pumpkin have lost their popularity to other more modernistic desserts. This is indeed sad since it is such a delicious, low fat, low calorie treat.
If you have never made a pie or other pumpkin delicacies with fresh pumpkin, you have missed out on an incredible flavor experience. Not to mention all the typical benefits derived from using a fresh food rather than a processed one. A lot of farmer's markets offer fresh pumpkin at this time of year and it does freeze well for future use. If you can not get it from a local farmer's market it is easy to make your own.
To begin you need to purchase a baking pumpkin. These are different from Jack-O-Lantern pumpkins. The "Halloween" pumpkin is very seedy and the flesh is not as flavorful as a baking pumpkin.
Next, cook it like you would any other squash. Cut it in half, quarters or chunks and hollow out the seeds. Bake it cut side down in a 350F oven for 30 minutes to an hour depending on the size, until tender. You will know it is tender when you can easily prick it with a fork.
Scrape out the insides from the rind and mash through a ricer or puree in a blender or food processor to break up the stringiness that is typical of some fresh pumpkin. Most culprits will be watery when cooked and will need to be drained in a fine sieve or cheesecloth.
Some people do not bake the pumpkin. They remove the rind and boil the insides after removing the seeds, This is a lot more work since the rind is much easier to remove after cooking and baking dries the pumpkin out so that there is less wasted nutrients lost in the drained water and less to drain.
You can also microwave the pumpkin by cutting it up into equal size chunks. Put them on a microwave safe dinner plate and cover loosely with plastic wrap. Cook on high for about seven minutes, turning a couple of times. Pumpkin should be fork tender. Allow to cool a few minutes until easy to handle. Peel the pulp from the skin and process as above.
Some people also use a combination of a microwave and baking.
The seeds themselves can be a great snack. Spread in a single layer on a cookie sheet. Sprinkle with salt and toast in a moderately-warm oven until golden. Be careful. They can burn quickly so watch them closely. You may want to stir them once or twice, mid toasting. The seeds are an excellent source of both phosphorous and potassium
So don't let pumpkin languish as only a Thanksgiving dessert ingredient. Enjoy its richness and nutritional benefit often.
Following are some recipes to help you do just that. First is a pumpkin pie recipe that I grew up on, lower in fat and sugar free now of course. It does not have the traditional spices you may be used to, but I greatly prefer it.
Then there are milkshake, bread and muffin recipes, even a cheesecake!! So enjoy.
Pumpkinlicious Pie
Serves 8
This version of pumpkin pie originally came from my mother. Going the extra mile to use fresh pumpkin gives the pie a better flavor and a beautiful harvest orange color. By not using the traditional spices you create a light, creamy pie that really highlights the taste of the pumpkin married with a light kiss of cinnamon. If you prefer a pie with the traditional spices, add 1/2 teaspoon ground ginger, 1/4 teaspoon ground nutmeg and 1/8 teaspoon ground cloves.
one pie crust for 9" pie
2 cup cooked fresh pumpkin or 1 Can (1 lbs.) pumpkin
1 can evaporated skim milk
3/4 egg substitute, or 6 egg whites or 3 eggs
3/4 C (36 teaspoon) of granulated sugar substitute or 18 packets or 3/4 cup honey or sugar
1/4 teaspoon salt
1 teaspoon cinnamon
cinnamon to cover top
Roll pastry on floured surface in to a circle one inch larger than 9" pie plate. Ease into pan; trim edge and then flute. Beat pumpkin, evaporated milk and egg substitute in medium bowl; beat in sugar substitute, salt and one teaspoon cinnamon. Pour into pastry shell. Sprinkle cinnamon over top. Bake in preheated 425F oven for 15 minutes; reduce heat to 350F and bake until knife inserted near center comes out clean, about 40 minutes. Cool on wire rack. Serve with a garnish of whipped evaporated skim milk lightly sprinkled with cinnamon.
Calories 207
Protein grams 10
Fat grams 8
Sat fat grams 2
Total carb grams 24
Complex carb grams 22
Sugar grams 2
Cholesterol mg 2
Sodium mg 282
Cal from fat 72
% Cals from fat 35
Pumpkin Milk Shake
Makes 4 servings
This makes a delicious evening treat or a refreshing morning smoothie.
2 cup frozen sugar-free, fat-free yogurt
1/2 cup mashed cooked or canned pumpkin
3/4 cup skim milk
1/4 teaspoon ground cinnamon
dash nutmeg
Place all ingredients in blender. Cover and blend until smooth. Top with sprinkle of cinnamon.
Calories 119
Protein grams 4
Fat grams 3
Sat fat grams 2
Total carb grams 20
Complex carb grams 10
Sugar grams 10
Cholesterol mg 10
Sodium mg 81
Cal from fat 27
% Cals from fat 23
Pumpkin Bread
Makes 12 servings
1 1/2 cup all-purpose flour
1/4 cup reduced fat margarine (look for 60% fat or more)
1 cup granulated sugar replacement or 24 packets or 1 cup sugar
1/2 teaspoon salt
1 teaspoon baking powder
1 1/2 cup pumpkin
2 teaspoon cinnamon
1/2 cup toasted pecan pieces, (optional)
1/2 cup egg substitute or 4 egg whites or 2 eggs
Beat margarine until fluffy. Add sugar replacement and beat, add pumpkin and egg substitute and beat. In a small bowl mix dry ingredients together. Gradually mix into wet mixture by hand. Fold in pecans. Spread in nine-inch cake pan and sprinkle cinnamon on top. Bake 30 minutes in 350F for 20 min.
Calories 145
Protein grams 5
Fat grams 7
Sat fat grams 1
Total carb grams 17
Complex carb grams 15
Sugar grams 2
Cholesterol mg 35
Sodium mg 164
Cal from fat 59
% Cals from fat 41
Fat-Free Pumpkin Bran Muffins
Makes 12 muffins
You can substitute 1/3 cup dark corn syrup for the apple juice and sugar substitute.
Non-stick cooking spray
1 cup canned solid-pack pumpkin
1 cup High-fiber cereal shreds
3/4 cup skim milk
1/3 cup apple juice
1/3 cup granulated sugar replacement or eight packets or 1/3 cup sugar
1/4 cup liquid egg substitute, or two beaten egg whites; or one egg, slightly beaten
1 1/4 cup all-purpose flour
1/3 cup sugar
2 teaspoon baking powder
1/2 teaspoon Salt
1/2 cup raisins
Spray 12 (2-1/2") muffin cups with cooking spray. In medium bowl combine pumpkin, cereal, milk, juice, sugar substitute and egg whites. Combine remaining ingredients in a large bowl. Add pumpkin mixture; stir until well blended. Spoon into prepared muffin cups. Bake in 400F oven 20 minutes or until toothpick inserted in center comes out clean. Cool in pan five minutes. Remove; cool on wire rack.
Calories 116
Protein grams 4
Fat grams <1
Sat fat grams <1
Total carb grams 27
Complex carb grams 20
Sugar grams 7
Cholesterol mg <1
Sodium mg 236
Cal from fat 4
% Cals from fat 3%
Yolanda's Miracle Muffins
Makes 12 muffins
You can substitute 1/2 cup molasses and 1/4 cup honey for the ? cup of the applesauce and sugar substitute.
1 cup oat bran
2 Tablespoon wheat germ
3/4 cup whole wheat flour
2 teaspoon baking powder
1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon salt
3/4 cup sugar substitute or 18 packets
1/2 cup applesauce and 1/4 cup applesauce
1 1/4 cup canned pumpkin puree
1/2 cup skim milk or buttermilk
1/2 cup liquid egg substitute or two egg whites, lightly beaten or one beaten egg
Preheat oven to 425F. In large bowl, combine bran, wheat germ, baking powder, sugar substitute, the spices and salt. In medium bowl, mix, pumpkin, milk, egg substitute and applesauce. Stir until combined. Add to dry ingredients; stir well. Spray a 12-cup muffin tin with nonstick vegetable oil spray and spoon mixture into the cups until they are 3/4 full. Bake for 20 minutes or until toothpick inserted into the middle comes out clean.
Calories 78
Protein grams 5
Fat grams 1
Sat fat grams <1
Total carb grams 17
Complex carb grams 16
Sugar grams 1
Cholesterol mg <1
Sodium mg 142
Cal from fat 9
% Cals from fat 11%
Pumpkin Cheesecake
Makes 15 servings
You can substitute 1/2 to 2/3 cup firmly packed light brown sugar for the sugar substitute and 1/4 cup pumpkin.
12 (2 1/2" square) honey graham crackers, made into crumbs (or you can use the pre-made graham cracker crumbs in a box)
1 1/3 cups instant nonfat dry milk powder
3/4 cup fat free ricotta cheese
3/4 cup egg substitute, or 6 egg whites or 3 eggs, beaten
2/3 cup fat free cottage cheese
3/4 cup canned pumpkin
2/3 cup granulated sugar replacement or 18 packets or sugar
1 Tablespoon lemon juice
1/2 teaspoon cinnamon
1/2 teaspoon vanilla extract
(try other seasonings such as nutmeg, etc)
Preheat oven to 300F. Spray an 8" spring form pan with nonstick cooking spray. Sprinkle bottom of pan evenly with graham cracker crumbs. In a blender or food processor, puree remaining ingredients until smooth; pour mixture into prepared pan. (The graham crackers may move around and get mixed into the liquid as you are pouring it into the pan, don't worry about it, it still comes out great.) Bake 50-60 minutes, or until knife inserted in center comes out clean. Cool completely on rack. Cover and refrigerate until ready to serve.
Calories 88
Protein grams 8
Fat grams 1
Sat fat grams <1
Total carb grams 11
Complex carb grams 9
Sugar grams 2
Cholesterol mg 2
Sodium mg 133
Cal from fat 12
% Cals from fat 13%
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