Fall is Pumpkin Time!

Fall is one of my favorite times because everywhere you turn there are foods containing pumpkin. What I love about pumpkins is that they are a great nutrient-rich food. They are loaded with antioxidants such as beta-carotene, which is the plant carotenoid that converts to vitamin A (important for vision, immune system, bone health and an antioxidant). Pumpkins are also a great source of potassium and magnesium.

Pumpkin puree can be added to so many recipes to enhance flavor and boost nutritional value. Here are just a few ideas!

• Add pumpkin to
• Greek yogurt along with some granola to make a parfait
• Hot oatmeal along with a sprinkle of cinnamon or pumpkin spice
• Homemade pancakes, waffles, muffins or cookies
• Try roasted pumpkin seeds as an afternoon snack, in a trail mix or on a salad

Pumpkin protein bites are a great on-the-go breakfast along with a cup of low fat milk

Recipe:

• 3 cups dry, rolled oats
• 1 cup pumpkin puree
• 1 cup peanut butter, or Almond butter
• If you have a nut allergy try using sun nut butter
• 2/3 cup honey
• 1/2 tsp cinnamon
• 1/2 tsp pumpkin pie spice
• 1/2 Tbsp vanilla extract
• 1/4 cup ground flax meal
• If you prefer more crunch use the ground flax seeds)
• 1/2 cup chocolate chips
• Choose dark chocolate for added antioxidants
• Can also add in: 1 cup small chopped walnuts, chopped almonds, chopped peanuts, coconut flakes, or any combination of mix-ins that equal 1 cup total.

Instructions:

1. Combine all ingredients together in a medium bowl until very thoroughly mixed.
2. Roll into balls of about 1″ in. Place bites on a cookie sheet covered with parchment paper. You can freeze them for one hour or just leave them in the refrigerator- either way they will set.
3. Store in an airtight container and keep refrigerated for up to 1 week.

Resources:

• Pumpkin Nutrition. Pumpkins and more. https://m.extension.illinois.edu/pumpkins/nutrition.cfm Accessed October 29, 2018.
• Recipe modified from- Pumpkin Chocolate Chip Energy Balls https://cleanfoodcrush.com/pumpkin-energy-balls/ Accessed October 29, 2018.

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Thanksgiving Tips From The Pros

November kicks off holiday season with one of the most food focused holidays of the year…Thanksgiving. We have gathered some tips from our pros on how to make your Thanksgiving a success.

THE TURKEY
The right tool really does make all of the difference. For a delicious turkey done right, use a thermometer. If you have typically relied on the plastic pop-up, take the plunge and buy yourself a meat thermometer. You will want to check the temperature of the turkey above the leg in the thickest part of the meat. When the temperature reaches 165°F, the turkey is done. Take it out and let it sit for a few minutes before carving. Once you see success with the turkey, you’ll want to use your thermometer on other meats and dishes you are cooking. You will have far fewer over or undercooked meals.

KEEPING IT SAFE
Food safety is such a top priority for chefs that it becomes an automatic part of what they do. Cooking for a crowd on Thanksgiving means we need to think like chefs for the day. Wash your hands and wash them often. Keep food out of the temperature danger zone of 40-140°F. This means thawing in the refrigerator, never on the counter. It also means putting leftovers in the refrigerator right after the meal. Anything out for more than 4 hours needs to be tossed.

PLANNED-OVERS
Left overs are some people’s favorite part of Thanksgiving. To reduce waste, have a plan. Know how many people you are hosting and prepare accordingly. If you want extra for sandwiches, soup or other weekend favorites, include those amounts in your planning. Make sure you will have space in the refrigerator and containers to store it in. If you want to send your guests home with food, have them bring containers or pick up some extras that you don’t mind sharing. Any leftovers stored in the refrigerator should be used within a few days. If you won’t be able to use them in that time, put them straight into the freezer. When reheating, get out your thermometer and make sure everything gets back to 165°F.

Reference:
Chef tips provided by Chris Aquilino, Corporate Executive Chef.Additional tips and recipes available at stopfoodwasteday.com and balanceittakesyou.com.

Written by Jennifer M. Roberts, MS, RD and Julia Jordan.
NOVEMBER 2018
balanceittakesyou.com

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