It's Pumpkin Season!

During the fall, pumpkins can be found everywhere!  Did you know that pumpkins can be used for many more things than just a decoration or for carving during Halloween?  Fall is a great time to enjoy this in-season fruit.  Pumpkins are a great source of potassium and Vitamins A and C.

How to Select:
For cooking or baking, try to choose smaller sized pumpkins, which have a more flavorful and tender flesh.  Look for a dull surface, because a shiny skin may mean the pumpkin was picked too soon.  Make sure the pumpkin still has a stem!

If you want to avoid the mess of cutting and scooping out the seeds and flesh of a while pumpkin, try buying 100% pure pumpkin puree, which comes in a can or box.

Ways to Enjoy Pumpkin:
  • Cut pumpkin flesh into cube-sized pieces and roast in the oven.  Toss on our favorite salad!
  • Drizzle pumpkin seeds with olive oil in the oven for 30-45 minutes at 350 degrees F.  You can even spice them up with some cinnamon or garlic powder.
  • Layer pumpkin puree with low-fat yogurt and your favorite toppings to make a pumpkin parfait.
  • You can also try this kid-friendly pumpkin pie dip recipe below.


Pumpkin Pie Dip

Ingredients
15 ounce can 100% pure pumpkin
3/4 cup brown sugar
1 teaspoon vanilla
1/8 teaspoon cinnamon
1/8 teaspoon pumpkin pie spice
6 ounces fat-free yogurt

Directions
1. Mix together all ingredients in a bowl and blend well.
2.  Chill in the refrigerator until ready to eat.  Serve with apple slices!
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© Eat Smart, Be Fit Maryland!Maira Gall