by Chrishonda Brown
Pumpkin season has arrived. The decorations, the air fresheners, the pumpkin spice-flavored everything. It’s all around you. So how can you make the most of this versatile veggie while having some fall family fun?
Pumpkin is 90 percent water, which makes it a great low-calorie addition to meals and snacks. You can add it to hot milk with pumpkin pie spice, vanilla and a pinch of sugar. This makes a great alternative to hot cocoa as a perfect snuggle time snack.
Pumpkin has more fiber than kale and more potassium than bananas, so try adding some to your morning oatmeal. Mix in a couple spoonfuls with cinnamon sugar to really start the day off right.
Pumpkin is off the charts in Vitamin A, but also has plenty of heart-healthy magnesium and iron. So whenever you get the chance, pumpkin spice up your family’s food and drink for a healthy, delicious fall.
Chrishonda Brown, who holds a Master of Science degree in kinesiology, is a guest columnist for Kansas State Research and Extension, Wyandotte County. For more recipes visit www.kidsacooking.org Like the Facebook page at www.facebook.com/KSREWyco and follow on Twitter @WyCoSnapEd.
Pumpkin Mac ‘n Cheese
Makes: 6 servings
1 15-oz can pumpkin
2 cloves garlic, chopped (or ¼ teaspoon garlic powder)
½ teaspoon salt (or to taste)
2 Tablespoons butter
1 cup skim milk
1 cup cheddar cheese
1 cup uncooked macaroni pasta
Directions:
Prepare pasta according to box instructions.
Combine all other ingredients in medium saucepan. Stir well and bring to complete boil.
Lower the heat and continue stirring until butter and cheese is completely melted.
Pour cheese sauce on top of cooked pasta and stir until pasta is well coated.
Serve hot.
Nutritional information for each serving: 211 calories, 10.5g total fat, 6.5g saturated fat, 0g trans fat, 31mg cholesterol, 21g carbohydrates, 3.5g fiber, 4.4g sugars, 365mg sodium, 9.5g protein, 228% Vitamin A, 6% Vitamin C, 21% calcium, 10% iron.