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Fitness & Nutrition Tips

N2SHAPE Vegetable of the Week – Pumpkin

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Pumpkin Nutrition

The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease.

Pumpkin Nutrition Facts(1 cup cooked, boiled, drained, without salt)
Calories 49 Protein 2 grams Carbohydrate 12 grams Dietary Fiber 3 grams Potassium 564 mg

How do I eat pumpkin? Use cooked pumpkin instead of oil or butter when making baked goods.

Pumpkin Recipes

I tried out the first one on Monday’s Spinning class. They loved it!

Ellen’s Quick and Fat free Pumpkin Muffins (with a box)

One box of Pillsbury Quick Break Pumpkin Mix
1 15 ounce can of 100% Pure Pumpkin
1 cup water
2 Eggs
And NO OIL!
Follow the directions on the box to cook.
Makes: 12 muffins
Optional: Cranberries, raisins, nuts, vanilla whey protein!!!!
Hint: Make sure you fill each muffin cup to the top. They are dense and will not rise too much.

Pumpkin Bites (made from scratch)

These bite-sized pumpkin treats are a cross between a cookie and a muffin.

Prep Time: 10 minutes Cook Time: 14 minutes

Ingredients:
2 cups all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp allspice
1/4 cup melted butter
1 cup packed brown sugar
1 egg
1 egg white
1 cup canned pure pumpkin
1 tsp vanilla

Preparation:Preheat oven 350 degrees.
In a medium bowl, using a whisk, combine flour, baking powder, baking soda, salt, cinnamon, ginger and allspice.
In a large bowl, using an electric mixer, beat butter, sugar, egg and egg white, pumpkin and vanilla. Stir flour mixture into wet ingredients until just combined.
Optional: Fold in 1/2 cup semisweet chocolate chips and 1/2 cup raisins
Drop spoonfuls of dough an inch or so apart on a parchment- or silicone lined cookie sheet. Bake for 12-14 minutes. Remove from cookie sheet to a cooling rack.
Makes 30 cookies.
Per cookie (without chocolate chips or raisins): Calories 78, Calories from Fat 16, Total Fat 1.8g (sat 1.1g), Cholesterol 11mg, Sodium 64mg, Carbohydrate 14.3g, Fiber 0.4g, Protein 1.3g
Per cookie (with chocolate chips and raisins): Calories 107, Calories from Fat 25, Total Fat 2.8g (sat 2.2g) Cholesterol 12mg, Sodium 64mg, Carbohydrate 18.9g, Fiber 0.8g, Protein 1.5g

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