Pumpkin provides us with many health benefits. First off, the color of pumpkin lets us know right away that it is packed with Vitamin A. Vitamin A, found in all orange fruits and vegetables, is beneficial to our vision, especially when we are driving at night. Pumpkin is also a great source of fiber. There are 3 grams of fiber in one cup, which is only 50 calories! In addition, eating pumpkin seeds can boost our mood. They are high in tryptophan, an amino acid, which is important for the production of serotonin. Serotonin is released from the brain and aids in relaxation, resulting in an improved mood! Pumpkin is also packed with minerals, such as zinc and potassium, that are essential for overall health. Here are some recipes that can help you experience the power of pumpkin:

Roasted Pumpkin Seeds

·                -One medium sized pumpkin

·               – Salt

·                –Olive oil

Directions:

1. Preheat oven to 400°F. Cut open the pumpkin and use a strong metal spoon to scoop out the insides. Separate the seeds from the stringy core. Rinse the seeds.

2. In a small saucepan, add the seeds to water, about 2 cups of water to every half cup of seeds. Add a half tablespoon of salt for every cup of water (more if you like your seeds saltier). Bring to a boil. Let simmer for 10 minutes. Remove from heat and drain.

3. Spread about a tablespoon of olive oil over the bottom of a roasting pan. Spread the seeds out over the roasting pan, all in one layer. Bake on the top rack until the seeds begin to brown, 10-20 minutes. When browned to your satisfaction, remove from the oven and let the pan cool on a rack. Let the seeds cool all the way down before eating. Either crack to remove the inner seed (a lot of work and in my opinion, unnecessary) or eat whole.

Pumpkin Pancakes

     -½ cup canned pumpkin     

     -½ cup low-fat vanilla yogurt  

     -¼ teaspoon baking soda    

      -1 large egg yolk    

      -¼ cup cake flour   

      -4 large egg whites     

      -¼ teaspoon salt   

       -Cooking spray     

       -Maple syrup or honey  

Directions:

Whisk together pumpkin, yogurt, baking soda, egg yolk, and flour. Whisk egg whites with salt; fold into pumpkin mixture. Heat a large nonstick skillet coated with cooking spray over medium heat. Spoon in 1/3 cup batter for each pancake. Flip when tops are covered with bubbles and edges are slightly brown (about 3 minutes per side). Drizzle with syrup or honey.

Source: http://www.health.com/health/recipe/0,,10000001046790,00.html

Pumpkin Soup

·               –1 can white beans (12 ounces, rinsed and drained)

·              -1 onion, diced

·              -1 cup water

·              -1 can pumpkin

·              –1 can chicken or vegetable broth (low sodium)

·              –½ teaspoon thyme or tarragon

·              -Salt and pepper to taste

Directions:

           1. Blend white beans, onion, and water using a food processor

            2. In soup pot, mix bean puree with pumpkin, broth, and spices

            3. Cover and cook over low heat for 15-20 minutes until thoroghly warmed

Source: http://recipefinder.nal.usda.gov/recipes/pumpkin-soup 

Looking to implement a corporate wellness nutrition program?

Corporate Wellness Nutrition by Family Food is the longest-standing, most awarded program in your region with published outcome data.

CLIENT TESTIMONIALS

JEANETTE

I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."

MICHELLE

Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.

STAN

Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!

AS

Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.

L

My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.

CHARLOTTE

Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.

TRACEY-ANN

I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.

ERICA

I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.

KELSHA

I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!

AB

I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.

SHANA

I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.

LYNN

I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!

KAYLEY

I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.

ANDREA

I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.

ATTANYA

The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

Gain access to a personal Registered Dietitian today.

We accept most Health Insurance plans

TWEETS BY @FAMILYFOODLLC

PINTEREST

GET OUR APP