Halloween was the start of the holiday season, and also the beginning of the pumpkin craze. Whether it be in pastries, coffee or even beer, pumpkin is the main star on the menu.
The delicious fruit’s bright, orange color is a key source for vitamin A, a nutrient great for vision and eye health. Pumpkin also provides a good dose of vitamin C, a nutrient that boosts our immune system, especially needed during the peak of flu season.
Together, vitamins A and C work together to help lower risk of multiple cancers and help skin look smooth and clear.
Pumpkin, like other fruits and vegetables, are key components in our daily diet to improve and maintain a healthy body. To include more fruit and vegetables in your diet, the United States Department of Agriculture recommends:
- Celebrating the season. Fresh fruits and vegetables in season are easy to get, have more flavor and are usually cheaper.
- Shopping down the frozen and canned isles. Canned and frozen items tend to cost less than fresh foods. Choose fruit canned in 100 percent fruit juice and vegetables with low sodium or no salt added, labeled accordingly.
- Buying small amounts frequently. Fresh fruit and vegetables typically don’t last long, but buying small amounts more often is a way to ensure you can eat the food before it goes bad.
As a way to encourage more fruit and vegetables in your diet, the Capital Area Food Bank of Texas’s nutrition team is offering a recipe that not only highlights pumpkin and other winter squashes, but can be incorporated as a side dish for holiday celebrations.
Harvest Squash Pie
Prep time: 10 minutes Cook time: 1 hour
Serving size: 1 square Serves: 6
Ingredients:
½ pound of butternut squash, peeled and chopped into 1-inch cubes
½ pound of acorn squash, peeled and chopped into 1-inch cubes
1 cup canned pumpkin
2 garlic cloves, peeled, minced (optional)
¼ cup reduced-fat cream cheese, at room temperature
¼ cup agave nectar
1 tablespoon butter, melted
1/8 teaspoon ground sage
¼ teaspoon cinnamon
¼ teaspoon allspice
¼ cup fat-free milk
1 cup of ginger snap cookies, crushed
Directions:
Preheat the oven to 325° F.
In a large saucepan, cook acorn squash and butternut squash in boiling water for 20-25 minutes or until squash is tender. Remove from heat and drain. Mash squash until nearly smooth. Beat in garlic (if using), canned pumpkin, cream cheese, agave nectar, butter, ground sage, cinnamon and allspice. Gradually, add milk and continue to beat until squash is light and fluffy. Return to saucepan and on medium heat; stir until mixture is evenly heated. Season with salt, pepper and cinnamon to taste.
Transfer squash mixture to a 9 by 9 inch baking pan, and distribute evenly. Bake for 15 minutes, sprinkle ginger snap cookies over casserole, and bake for 5-10 more minutes or until the tops of the squash are lightly browned. Allow to rest for 5 minutes before serving. Sprinkle salt and cinnamon on top for garnish.
Nutrition Information per Serving:
Calories 141, Total Fat 3g, Carbohydrates 29g, Fiber 3g, Protein 2g, Sodium 44mg, Cholesterol 6mg
Recipe Adapted from: Diabetic Living Online
Recipe modified by CAFB CHOICES Nutrition Education Program
For more information or to schedule a nutrition class at your organization, contact bilingual nutritionist Vivian Noriega at 512-684-2538, or email choices@austinfoodbank.org.
