• Melissa Mathes

POWERFUL PUMPKIN


Essentially a “super food” pumpkin packs a powerful punch! This powerhouse vegetable provides 197% of the RDA for vitamin-A in 1 cup. Vitamin A is helpful for eyesight, protects the body against lung and oral cancers, maintains integrity of the skin, mucus membranes and keeps your immune system healthy. Rich in beta-carotene an anti-oxidant that helps protect free radicals from damaging healthy cells. Zea-xanthin another anti-oxidant abundant in pumpkin is particularly important for eye health and decreases the risk for age related macular disease in the elderly. High in vitamins C and E, potassium, magnesium, iron and fiber you can’t beat the health benefits of this squash! Nutrition Facts: 1 cup serving, Calories 26, Total fat .1gm, Fiber 7gm, Protein 1.2gm Try these healthy pumpkin inspired recipes below:

PUMPKIN OATMEAL SHAKE (breakfast on the go!) Skinny version in blue ½ cup of pumpkin puree ½ cup of quick oats 3 tbsp. brown sugar 1 tbsp. brown sugar 1 tbsp. pumpkin pie spice 1 cup fat free milk 1 cup of unsweetened almond milk 1 cup ice 2 cups water Place and blender and blend away until smooth Makes 16oz. Nutrition facts for 8oz., 215 Calories, Total fat 2 grams, Total Carbohydrate 43.5 Sugar 20grams, Fiber 4grams Protein 8 grams Skinny version: 145 Calories, Total fat 2gm, Total Carbohydrate 26, Fiber 6gm, Protein 4.5gm PUMPKIN OVERNIGHT OATMEAL ¼ banana ¾ cup unsweetened almond milk 2 tbsp. pumpkin butter ¼ cup quick oats Pinch of pumpkin spice Pinch of cinnamon 1tsp. Chia seeds 1 tbsp. raw pepitas (shelled pumpkin seeds high in magnesium) Place all ingredients in a jar and leave overnight in the refrigerator with plastic wrap on the top. Open in am and eat! Nutritional Facts, Calories 270, Total Fat 7.5 grams, Saturated fat 1 gram, Polyunsaturated fat 6.5grams, Sugars 6.9 grams, Dietary fiber 10.2 grams Protein 16.9grams

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