Dietitian’s Corner: The Healthier Side of Pumpkin

As the food-oriented fall season begins, Shana Griffin, registered dietitian for the ShopRite of West Hartford, has some ideas and some recipes about how to get your fill of a healthy fall favorite: pumpkin.

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At 50 calories, 3 grams of fiber per cup, and chock full of Vitamin A, C and K, there is definitely a place for pumpkin in most diets.

If you’re looking for creative ways to cash in on the health benefits of pumpkin in your diet, look no further: Shana Griffin, Registered Dietitian at the ShopRite of West Hartford has you covered with some great tips and recipes below.

And first things first. Ditch that store-bought pumpkin spice latte which not only costs upward of $3, but can also contain up to 50 grams of sugar. Try Shana’s better-for-you version, and your waistline and wallet will thank you!

Try some of these creative ways to pack in the pumpkin this fall:

Panini & Sandwiches

Forget mayo or mustard! Spread away with pumpkin puree! A combo of pure pumpkin puree (not pumpkin pie filling!), garlic, and pinch of salt and pepper provides a wonderful fall flavor boost to a turkey and spinach sandwich.

Pumpkin Protein Spread (or Frosting)

Try mixing canned pumpkin with almond butter, vanilla protein powder, and a dash of cinnamon. Perfect on a whole grain English muffin, pita, cupcake, or banana.

Pumpkin Pesto

No need to be traditional here! Try making your own pesto with pumpkin puree, pecans, garlic, and some parmesan cheese, you’ll end up with a sweet and savory spread that goes great on pasta, veggies or whole grain crackers!

Salads

Spruce up green salads with chopped roasted pumpkin- add to arugula with dried cranberries, walnuts or pecans and salmon!

Chili

Warm up with a bowl of chili! Just add pumpkin! The sweet and nutty flavor adds a wonderful depth even kids will love!

“Pumpy” Pancakes

Add 1/2 cup pumpkin puree and 1/2 tsp. pumpkin-pie spice to your favorite pancake batter. Cook, then top with 100 percent pure maple syrup and crunchy cinnamon pumpkin seeds, or spread on almond butter for a fun pancake sandwich! These are great to make and freeze for a grab n’ go snack or meal!

No-Cook Pumpkin Granola Bites

Combine 1 cup oatmeal, 1/2 tsp. pumpkin-pie spice, 3 Tbsp. pumpkin puree, 2 tbsp. maple syrup and 1/4 cup raisins (or dark mini chocolate chips) in a mixing bowl. Form into 1-inch round balls and enjoy!

Pumpkin Oats

Stir 1/4 cup pumpkin puree into prepared oatmeal, and top with a sprinkle of cinnamon and a drizzle of honey.

Come into ShopRite of West Hartford and visit Shana to get more fun ideas!

Shana Griffin is the registered dietitian for the ShopRite of West Hartford. Shana has an office in the store, located on the corner of Kane and Prospect streets, and offers a variety of free health and wellness services, including one on one nutrition consultations, grocery store tours, weight management and culinary workshops as well as food sampling and recipe demonstrations.

All nutritional services are available to customers free of charge. To make an appointment, customers can call Shana at 860-233-1713 or e-mail her at [email protected]. For her latest happenings at the store, follow Joseph Family Markets on Facebook: www.facebook.com/josephfamilymarkets.

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