Pumpkins Pack Big Nutrition Punch!

Arrangement and photo: Becky Heatherman

As we are quickly seeing the leaves change and the Halloween decorations put up, Kansans will soon see their favorite fall vegetable for sale - the giant orange pumpkin. Many of those pumpkins will meet their demise with fun or scary faces carved in, but we should also remember the many health benefits that come from eating pumpkin.

Pumpkins are filled with nutrients, including fiber, vitamins, minerals, and antioxidants. Pumpkin are rich in beta carotene and fiber, which help regulate blood sugar and fat distribution in the body. Beta carotene is an important source of vitamin A, which helps the body fight infections.

Other Fun Facts

Pumpkins are a member of the gourd family, which includes cucumbers, honeydew melons, cantaloupe, watermelons and zucchini. Native to Central America and Mexico, they are now grown on six continents. Nearly 66,200 acres of pumpkins were harvested in the U.S. in 2020, producing more than 1.5 billion pounds of usable pumpkins.

Illinois is the largest producer of pumpkins in the United States. The largest pumpkin ever recorded in the U.S. was grown in New York in 2019 and weighed 2.25 tons.

Pumpkin Pie Smoothie

A drinkable pumpkin pie that is also good for you – ideal for breakfast or dessert. Takes only 5 minutes to prepare.

Ingredients

• One (1) frozen banana

• Vanilla Greek yogurt* - ½ cup

• Ground cinnamon – ¼ teaspoon

• Pumpkin pie spice - ¼ teaspoon

• Skim milk - ½ cup

• Pure maple syrup – 2 tablespoons

• Pumpkin puree – 2/3 cup

• Ice cubes – 1 cup

Instructions

1. Add all of the ingredients to the blender in the order listed. Blend on high for at least 3 minutes or until smooth. Stop and scrape down the sides of the blender as needed.

2. Add more milk to thin out if it’s too thick or add a couple more ice cubes for a thicker texture if desired. Taste, then add more spices if desired.

Tips

Be sure to use pumpkin puree, not pie filling. Puree is the natural goodness of pumpkin without all the sugar. Vanilla greek yogurt is best, but feel free try regular yogurt. Instead of prepared pumpkin pie spice, try adding a pinch of ground nutmeg, ground cloves, ground ginger and more cinnamon to taste. Coconut milk, almond milk, or other non-dairy milks work just fine. If your blender is not super-strong, try making a half-batch of the recipe and adding the ingredients in stages.

Recipe found at sallysbakingaddiction.com

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