Centsable Health: Pumpkin Perfection - KTIV News 4 Sioux City IA: News, Weather and Sports

Centsable Health: Pumpkin Perfection



Nutrition information per half cup:

50 calories; 0 g fat; 0 mg cholesterol; 10 mg sodium; 11 g carbohydrate; 3 g protein; 2 g protein; 280% vitamin A; 8% vitamin C; Potassium, B vitamins, manganese

What can I do with canned pumpkin?

  • Smoothies
  • Cheesecake
  • Ravioli
  • Pasta sauce
  • Add to cake mix
  • Soup
  • Pancakes
  • Pumpkin butter
  • Pumpkin spice latte

Pumpkin Butter
1 (15 ounce) can pumpkin
1 cup sugar
½ cup brown sugar
¾ cup sweet apple cider
½ tsp. ground ginger
¾ tsp. ground nutmeg
2 tsp. cinnamon
¼ tsp. ground cloves

Combine all ingredients and stir until blended. Bring to a boil, then reduce heat to low. Continue simmering, stirring frequently, until mixture thickens and mounds on a spoon.

Pasta Sauce
Makes 6 servings
Total time: 10 minutes

Nonstick cooking spray
1/3 cup sliced green onions
1 garlic clove, minced
½ tsp. fennel seeds
1 cup fat free evaporated milk
1 tbsp. flour
¼ tsp. salt
1/8 tsp. black pepper
½ cup canned pumpkin
¼ cup Parmesan cheese

Spray saucepan with cooking spray and heat pan. Add onions, garlic and fennel seeds. Cook and stir for 3 minutes, or until onions are soft. Combine flour, milk, salt and pepper; stir until smooth. Add to saucepan. Bring to a boil and cook until mixture begins to thicken. Add pumpkin and reduce heat to low. Continue cooking and stirring for 3 more minutes.

Pumpkin Spice Latte
2 cups milk
4 Tbsp. pumpkin
2 Tbsp. sugar
1 Tbsp. vanilla
½ tsp. pumpkin pie spice
1 cup strong coffee
Caramel sauce for drizzling, optional
Whipped cream for topping, optional

Combine first 5 ingredients in a small sauce pan. Simmer until well combined. Divide coffee between two mugs and top with equal parts milk mixture. Top with whipped cream and caramel sauce, if desired.

    Starbucks pumpkin latte (16 ounce) has 307 calories, 56 g carbohydrate and 11 g fat
    This version has about 100 calories; 0.5 g fat; 18 g carbohydrate; 7 g protein

To learn more about this Centsable Health topic click here.

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