The weather is cooling down in the mid west and in my mind, that means one thing: pumpkin season. From pumpkin spiced lattes to pumpkin smoothies, I love it all. Fortunately, pumpkin is actually a wonderful vegetable that is packed full of nutrients. Pumpkin is full of vitamin A which is essential for vision. It is also packed with vitamin C which helps with immunity and is a great antioxidant. It is also high in potassium, manganese, copper and riboflavin (a B vitamin). When used in the proper recipes, it is a low calorie and high fiber vegetable. Here are some ways to incorporate pumpkin into your diet:
Pumpkin smoothie
1 cup of canned pumpkin
1 cup of milk or low fat soymilk
1-2 truvia (stevia
add cinnamon to taste
A fan of Starbucks Pumpkin Spice Latte? This is one of my favorite fall drinks but be careful, many of these lattes are full of sugar and calories. Opt for the nonfat milk and always skip the whipped cream. A tall pumpkin spice latte with 2% milk and whipped cream has 300 calories, 38g of sugar and 7g of saturated fat. A tall, nonfat, no whip pumpkin spice has 200 calories, 0g fat yet still 37g of sugar. These drinks are definitely a treat but calories and fat CAN be cut in various places.
My favorite alternative to this latte is pumpkin flavored coffee. This can be found at places such as World Market, Whole Foods and Central Market (Texas). Pumpkin flavored coffee with a bit of milk and truvia is delicious! Silk also makes a pumpkin flavored soy creamer but make sure to read the label, and measure out your portion, so the calories don't add up! If you're still a Starbucks lover, try a coffee (or other zero calorie beverage) with a "pump" or two of the pumpkin flavoring. Check out "http://www.starbucks.com/menu/drinks" for nutrition information.
Lastly, I am always looking for quick and delicious breakfast ideas. I ran across this one, but I haven't tried it yet. Nutritionally, it looks great and I'm sure I'll like it because it is pumpkin!
Pumpkin Oatmeal
Ingredients
1 cup quick-cooking rolled oats
3/4 cup milk, or as needed
1/2 cup canned pumpkin puree
1/4 teaspoon pumpkin pie spice
1 teaspoon cinnamon sugar
Directions
Mix together oats and milk in a microwave-safe bowl. Cook on high for 1 to 2 minutes, stirring once. Add more milk or oats to achieve the desired consistency, and cook for another 30 seconds. Stir in pumpkin puree, pumpkin pie spice, and cinnamon sugar. Heat through, and serve.
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