It’s Pumpkin Season!
Pumpkins are a fall favorite – they’re nutritious too! Packed with essential vitamins, minerals, and fiber, pumpkins offer a variety of health benefits.
- Vitamin A – Supports healthy vision and a strong immune system.
- Vitamin C – Helps support immune system, protects cells from damage, and helps iron absorption.
- Vitamin E – Supports immune function and helps maintain healthy skin health.
- Potassium – Helps support heart health and muscle function.
- Fiber – Promotes healthy digestion, helps regulate blood sugar, and may help cholesterol.
How Can You Add Pumpkin to Your Meals?
Not sure what to do with all that pumpkin? Here are some easy and delicious ideas:
- Roasted pumpkin – Cut pumpkin into cubes and toss with olive oil, salt, pepper, and ground sage. Roast in the oven until soft and lightly browned.
- Creamy soups – Blend roasted pumpkin with vegetable or chicken broth. Add your favorite seasonings.
- Hearty chili – Stir canned pumpkin puree or roasted pumpkin cubes into your favorite chili recipe. Pumpkin adds a creamy texture.
- Pasta sauce – Mix pumpkin puree with butter, Parmesan cheese, sage, and a splash of pasta water. Toss with your favorite pasta.
- Breads and muffins – Add pumpkin puree to your favorite bread or muffin batter. Cinnamon and nutmeg add extra flavor.
- Cookies and pancakes – Mix pumpkin puree into cookie dough or pancake batter for a delicious seasonal treat.
Information gathered & adapted from:
https://www.healthline.com/nutrition/pumpkin#heart-health
https://www.foodnetwork.com/recipes/photos/pumpkin-recipes
Have a question for EVOLUTION’s Registered Dietitians?
Send us an email at info@evolutionRD.com.
You may see your question in a future Evolution Eats!
Crockpot Pumpkin Chili
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 pound ground turkey or lean ground beef
- 2 tablespoons chili powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ½ teaspoon cinnamon
- ½ teaspoon dried oregano
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) diced tomatoes
- 1 cup pumpkin puree
- 1 cup vegetable or chicken broth
Directions
- Heat the olive oil in a skillet over medium heat. Add the onion and garlic and sauté for 3–4 minutes, until softened.
- Add the ground turkey or beef. Cook until browned, breaking the meat apart with a spatula as it cooks.
- Drain any excess fat, if needed. Transfer the meat mixture to a slow cooker.
- Add the chili powder, cumin, smoked paprika, cinnamon, oregano, salt, and pepper. Stir to combine.
- Add the black beans, kidney beans, diced tomatoes, pumpkin puree, and broth. Stir everything together.
- Cover and cook on low for 6–8 hours or high for 3–4 hours.
- Serve with your favorite toppings, such as Greek yogurt or sour cream, fresh cilantro, or shredded cheese. Enjoy with tortilla chips or warm cornbread.
Recipe makes: 6 servings
Nutrition Information:
We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at info@evolutionrd.com.
Recipe adapted from:
https://cookpad.com/eng/recipes/24942386?ref=search&search_term=pumpkin+chili
EVOLUTION Nutrition, Inc.
Phone: 401-396-9331 Fax: 401-396-9369
Please visit us at www.evolutionRD.com.
Email us at info@evolutionRD.com.
