Eat Right: Healthy Pumpkin, Squash Recipes for Fall

PumpkinThis fall, New Jammies parents took note of a viral social media rumor about the contents in canned pumpkin pie filling used religiously at the holidays that had people talking. Many were shocked to learn the canned stuff is secretly butternut squash.

Oh, the humanity.

The snopes.com urban legend reference confirmed the rumor as true. “As much of 90 percent of pumpkin sold in the U.S. (and 85 percent worldwide) is a proprietary cultivar known as a Dickinson pumpkin, which are less photogenic than the type of pumpkins commonly used for display purposes,” Snopes reported.

The good news is pumpkin is a cultivar of the squash plant, so their nutritional values have similarities. Pumpkin and squash varieties, including butternut, acorn and spaghetti, are superfoods perfect for healthy fall recipes.

Pumpkin seeds — great for roasting, lightly seasoned, then snacking on — contain 1.7 grams of dietary fiber per ounce. Mashed pumpkin is high in fiber, with 3 grams, and low in calories, at 50 calories per cup. Pumpkin and squash boost vision, lower blood pressure, help with sleep, and promote heart health.

New Jammies loves sharing in the bounty of fall by eating well and teaching our children the benefits of healthy fruits and vegetables. These recipes will keep pumpkin and squash on the grocery list all autumn long. Happy harvest!

Pumpkin muffinsBest Ever Pumpkin Muffins
cookingwithmykid.com

Prep time: 15 minutes
Cooking time: 8-10 minutes
Makes 30-35 mini muffins

Ingredients
1 1/2 cups flour
3/4 cup sugar
1 teaspoons baking powder
1 teaspoon baking soda
pinch of salt
1 teaspoon pumpkin pie spice
1 can 100% pure pumpkin
2 large eggs lightly beaten
1/2 cup canola oil or vegetable oil
1/3 cup lowfat Greek yogurt

Instructions
Preheat oven to 400 degrees.
Spray mini muffin tins with cooking spray.
Mix flours, sugar, baking powder, baking soda, pumpkin pie spice and salt in large bowl.
In a separate bowl whisk together pumpkin, eggs, oil, and yogurt.
Combine wet and dry ingredients until just blended.
Spoon batter into muffin tins. Bake for 8 to 10 minutes or until toothpick comes out clean.
Transfer muffins to rack to cool.

Acorn SquashMashed Acorn Squash
wellnessmama.com

Prep time: 5 minutes
Cook time: 45 minutes
Serves: 4-6

This simple and flavorful roasted acorn squash mash with a hint of coconut oil or butter and real salt.

Ingredients
2 medium size acorn squash
¼ cup butter or coconut oil
2 teaspoons real salt (or other natural salt)
Other spices (optional) Cinnamon, nutmeg, and garlic are good but not needed.

Instructions
Preheat oven to 400 degrees.
Slice squash in half and scoop out seeds. Place face down in a large baking dish and add about ½ inch of water.
Bake for 30-45 minutes (depending on size of the squash) until the skin is easy to pierce with a fork and the flesh is soft.
Remove from oven and scoop out the flesh of the squash.
Place in bowl and add coconut oil/butter and salt.
Serve as you would mashed potatoes or sweet potatoes and enjoy.

PumpkinHealthy Pumpkin Pie Custard
www.sugarfreemom.com

This pumpkin dessert is gluten-free and low-carb. Add in some golden raisins for a healthy, chewy twist.

Ingredients
1 can (15 ounce) pumpkin purée
1/2 cup heavy cream
4 beaten eggs
1/2 teaspoon salt
2 teaspoons vanilla extract
2 teaspoons pumpkin spice
1 teaspoon pumpkin spice liquid stevia or vanilla liquid stevia or even cinnamon stevia
Optional toppings: Dairy Free Whipped Cream, Sprinkle of nutmeg

Instructions
Preheat oven to 350 degrees.
Spray 6 ramekins or custard cups with olive oil cooking spray.
In a large bowl or stand mixer mix together pumpkin, cream eggs, spices and stevia.
Pour evenly into ramekins.
Bake for 45-50 minutes or until a knife in center comes out clean


New Jammies was born as an environmentally responsible company offering 100% certified organic cotton and flame retardant-free children’s pajamas. Learn more at newjammies.com.