VIDA Fitness Food of the Week: Pumpkin
‘Tis the season! The arrival of fall isn’t complete without this ingredient (or flavoring). What is pumpkin, exactly, and what does it do for us? (other than artificially flavor the Pumpkin Spice Latte)
What: a Gourd (along with squash and watermelon)
Flavor: the inside provides a mildly sweet flavor, the seeds when roasted are nutty and a great addition to salads or trail mix.
Nutritional Benefit: good source of potassium and vitamin C, excellent source of vitamin A
Nutritional Composition: 1 cup (cubed, no seeds) provides about 30 calories, 8 grams carbohydrate, 1 gram protein, 1 gram fiber, and 3 grams sugar.
Uses: In smoothies, oatmeal and overnight oats, pancake batter, muffins and breads, and pumpkin soup.
Canned Pumpkin: a fine alternative to raw pumpkin, products like Libby’s 100% Pure Pumpkin contain no preservatives or added sweeteners.1 serving contains 50 calories, 10 grams carbohydrate, 1 gram protein, 0 grams fiber, and 5 grams sugar.
Tip: Purchase pumpkins that are blemish-free and store in a cool, dark place. Smaller pumpkins will be more tender and juicy. Canned pumpkin should be used within 1-3 day of opening.
Pumpkin Pie Oatmeal Smoothie
¾ cup skim or soy milk
¼ cup nonfat plain Greek yogurt
¼ cup canned pumpkin
¼ cup rolled oats
1 Tbsp. pure maple syrup
1 tsp. pumpkin pie spice
¼ tsp. pure vanilla extract
½ cup ice cubes
