Now that we’re past Halloween you may have noticed there’s a lot of canned pumpkin being
sold and if you’re one who likes great bargains, make sure to stock up.

In addition to providing you and your family some great meals, pumpkin can
also improve your health.

In what ways, you ask?
Look below, for the answers.

a) Regulate Blood Pressure-
If you find that your blood pressure is a little high and before going on prescribed meds,
eat more fruits, vegetables and more pumpkin.
b) Maintain Blood Sugar-
Prediabetes is a huge problem in the U.S. and if you find that your numbers are a little
high, add some pumpkin to soups, hot cereals and baked goods.
c) Control Weight-
Pumpkin is considered a high fiber food and according to recent research, just adding
more fiber to your meals may be the answer a number of Americans are looking for.
d) Help For Men-
As men age, there are two things that really concern them-prostate problems and poor
sperm quality, if you’re a man and are affected by one or both problems, add more pumpkin
to your daily menus. Pumpkin contains a number of nutrients and compounds that are
especially beneficial to men.
e) Youthful Skin-
All orange vegetables like butternut and acorn squash, sweet potatoes and pumpkin
contain ample amounts of beta-carotene and vitamin A, and both nutrients provide
your skin with collagen, leaving skin looking taut, smooth and wrinkle-free.
f) More Energy-
If you find your energy levels decreasing as you age, add some pumpkin to your meals.
Pumpkin increases your energy-boosting enzymes by 45%.

And now that you’re aware of what that low-cost can of pumpkin can do for your health, it’s
time to learn how how to use that canned pumpkin in a recipe or two.

The Recipes:
Pumpkin and Parmesan Risotto!
Ingredients:
1 onion, chopped
1 Tbs. of olive oil
1 cup of arborio rice *
6 cups of vegetable broth
1 cup of canned pumpkin
3/4 cup of shredded Parmesan cheese
Roasted Diced Pumpkin *
To make:
In a pot, cook onion in oil over medium heat, stirring, until soft,
about 5 mins. Stir in rice. Over medium-low heat, stir in broth, 1 cup at a time
and cook, stirring often, until liquid is absorbed and rice is tender. Stir in canned
pumpkin and cheese. Top with roasted pumpkin.
* Arborio Rice- Look for this type of rice at Asian food stores or in the International
aisle of your local grocery store. And if you’re unable to find it, use Orzo pasta or
pearled barley.
* Diced Pumpkin- If you have a leftover pumpkin on hand, cut it and cut a few cubes
from it and bake or cook them on top of the stove for a few minutes.
And if there’s no leftover pumpkin, use butternut squash or just leave it out.

Pumpkin Mac and Cheese-
A great way to get more vitamin A, fiber and healthy goodness into your kids.
1/2 box of shells or macaroni
1 cup of garlic Alfredo sauce, buy 1 jar
1 cup of shredded sharp cheddar cheese
1/2 cup of pumpkin (canned)
1 1/2 cups of roasted diced pumpkin
1/4 cup of shredded Asiago cheese
fresh basil leaves
To make:
Make the pasta, (al dente), Reserve about 1/2 cup of the water from the pasta,
drain the pasta and return it to the pot. In a separate pot over medium-heat,
combine the Alfredo sauce, cheddar, canned pumpkin and leftover water,
stir until cheese melts. Add this to the pasta. Stir in the roasted pumpkin
cubes and transfer to a big bowl. Sprinkle on some Asiago cheese and
fresh basil.

Pumpkin-Apple Soup-
Put aside that tomato or chicken noodle soup and use the foods that were
meant for the Fall: apples and pumpkin.
Ingredients:
2 Tbs. of butter
2 apples, peeled, cored and cut into 1/2 ” pieces
1 onion, chopped
3 1/2 cups of low-sodium chicken broth
1 can of pumpkin puree
1 1/2 tsp. of chopped fresh thyme
Sour cream
chopped fresh chives
To make:
In a pot, melt butter over medium-heat. Add the apples and onion;
cook, stirring until softened 7 to 9 mins. Add the broth, pumpkin, thyme
and 1/4 tsp. of salt; bring to a boil. Reduce heat to medium-low. Cover;
cook until apples are tender, 20 mins. cool slightly. In batches, in blender,
puree until smooth. Top with sour cream and chives.

That’s it- Goo Luck and Good Eating!

Sources:
* Alton Brown- The Food Network
* Sara Gottfried, M.D.
* Journal Nutrients
* Taste of Home Magazine
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