No Tricks - All Treats

Pumpkin lovers rejoice! Not only are pumpkins great for carving and displaying artistic abilities on your front porch, but this sassy squash also packs a punch when it comes to nutrition. Low in fat, pumpkin is high in:  beta and alpha carotene (boost immunity and fight heart disease), vitamins C and E (boost immunity and promote healthy skin), and fiber (stabilize blood sugars, reduce cholesterol).

In addition to the benefits of the "meat" inside the pumpkin, the seeds are worth saving too! Pumpkin seeds are great for roasting as a healthy snack and provide:  monounsaturated fatty acids (promote weight loss), vitamin E, magnesium, potassium, iron and zinc.

Enjoy these healthy recipes for fall treats that are sure to please!

Roasted Pumpkin Seeds
Pumpkin seeds
Olive oil
Salt (optional)

Directions:  Preheat oven to 350 degrees. Lightly oil large, rimmed baking sheet. Make one even layer of pumpkin seeds. Drizzle lightly with olive oil and mix until coated (I use an olive oil sprayer to avoid using too much). Roast in oven until dried and lightly browned, shaking the pan occasionally (every 10 minutes or so). Once done, remove from oven and lightly salt, or add your favorite spice:  cumin, chili powder for a little kick, seasoned salt, etc. I think they're fine with nothing!

Whole Wheat Spiced Pumpkin Pancakes
Servings:  About 20 when 1/4 C measure is used
2 C organic whole wheat pastry flour
4 t baking powder
1 t baking soda
1/2 t ground nutmeg
1/2 t ground ginger
1/4 C organic brown sugar
1 egg yolk
2 C organic skim milk
1 C organic canned pumpkin (NOT pumpkin pie mix; look at ingredients and make sure it only says "pumpkin")
3 T apple butter (optional)
3 egg whites

Directions:
1. In a large bowl, whisk together the flour, baking powder, baking soda, and spices.
2. In a separate bowl, mix together the egg yolk, pumpkin, brown sugar, and apple butter. Stir in milk until well-blended.
3. Add pumpkin mixture to flour mixture and stir until just combined.
4. In a medium bowl, beat egg whites until light and fluffy; fold egg whites into batter.
5. Ladle batter by 1/4 cup amounts onto a preheated nonstick griddle lightly sprayed with olive oil. Cook until browned on each side.

Whole Wheat Oat Pumpkin Muffins
Servings:  12
1 egg
2/3 C organic sugar
1 can (1 3/4 C) pure pumpkin (NOT pumpkin pie mix)
1 T vanilla extract
2/3 C nonfat milk
1 C whole wheat flour
1/2 C oat flour *
1 t baking soda
1 t baking powder
1/2 t salt
1 t cinnamon
1 t pumpkin pie spice
*If you can't find oat flour, then try putting oats in your blender and pulverizing until ground down to flour

Directions:
1. Preheat oven to 425. Lightly spray 12-cup muffin tin with olive oil, or line with paper cups.
2. In a large bowl, combine pumpkin, eggs, sugar, vanilla, and milk; stir well.
3. Sift in flours, baking soda, baking powder, salt cinnamon, and pumpkin pie spice.
4. Fill prepared muffin cups equally. Bake 20 minutes, or until toothpick inserted in the middle comes out clean