Pumpkin Power!
Pumpkins are one of the most prevailing icons of the fall season, and while they make great decorations, it can be easy to overlook the positive health benefits that can be gained from eating pumpkin-based dishes. Pumpkins are an excellent source of fiber, vitamin A and potassium, while being extremely low in calories.
Pumpkin Dip
Ingredients
6 ounces, low-fat cream cheese, room temperature
½ cup, reduced-fat Greek yogurt
15 ounces (1 can) pumpkin, no sugar added
2½ teaspoons cinnamon, ground
1 teaspoon allspice, ground
1 teaspoons cloves, ground
½ teaspoon, nutmeg, ground
3 tablespoons agave nectar
2 tablespoons brown sugar
½ teaspoon sea salt
Preparation
1. Place cream cheese and Greek yogurt in a food processor and blend until smooth
2. Add remaining ingredients in the food processor and blend until smooth
3. Cover and refrigerate for 30 minutes
4. Serve with healthy chips or sliced fruit
Serving Size: 2 Tablespoons
Yield: 25 servings
Nutritional Info
Calories: 35
Fat: 1g
Carbohydrates: 5g
Protein: 1g
Pumpkin and Brown Rice Risotto
Ingredients
4 cups vegetable broth
3½ cups water
2 tablespoons olive oil
½ cup finely chopped shallots
1 (8-ounce) package presliced cremini mushrooms
2 garlic cloves, minced
½ cup white wine vinegar
1¼ cups uncooked brown Arborio or other
short-grain rice
2½ cups (½-inch) cubed, peeled fresh pumpkin
¼ cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons chopped fresh or 2 teaspoons
dried basil
1 tablespoon chopped fresh or 1 teaspoon
dried oregano
¼ teaspoon freshly ground black pepper
Preparation
1. Bring broth and water to a simmer in a medium saucepan (do not boil); keep warm over low heat
2. Heat oil in a large saucepan over medium-high heat
3. Add shallots; cook 1 minute or until tender, stirring constantly
4. Add mushrooms and garlic; cook 3 minutes, stirring constantly
5. Add white wine vinegar; cook 1 minute or until liquid has evaporated
6. Add rice; cook for 1 minute, stirring constantly
7. Stir in 1 cup broth mixture; cook 6 minutes or until liquid is nearly absorbed, stirring constantly
8. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 55 minutes total)
9. Stir in pumpkin during last 15 minutes of cooking time
10. Stir in cheese and remaining ingredients.
Serving Size: 1 cup
Yield: 6 servings
Nutritional Info
Calories: 262
Fat: 4.3g
Protein: 7.6g
Carbohydrate: 46.3g
