The Youth Connection’s I2D2 Fruit/Vegetable of The Month: Pumpkins & Broccoli

Pumpkins & Broccoli

Pumpkins have an excellent source of Vitamin A, which promotes good vision and healthy skin, teeth and bones. Pumpkin and its seeds are a good source of fiber, helping to keep you full longer. Broccoli is an excellent source of Vitamin K, Vitamin C, chromium and folate, and a very good source of dietary fiber, pantothenic acid, Vitamin B6, Vitamin E, manganese, phosphorus and choline and is available all year round.


Produce Tip: Choose smooth, deep-orange pumpkins that are heavy for their size. Cut the stem off before slicing in half. Use a spoon to scrape out the fibers and seeds. Look for broccoli stalks about 4 – 6 inches wide, with tight heads and a rounded dome. Avoid broccoli that is limp or rubbery.


Broccoli Cheddar Cornbread Muffins     

Broccoli Cheddar Cornbread Muffins (
  • Yield: 12 servings
  • Cook Time: 10 minutes
  • Serving: 12


Prep Tip: Broccoli tops should be deep green, tightly closed buds and have stalks that are crisp.


Fun Fact: Broccoli can be roasted whole or cut into pieces for sauteeing, steaming, roasting, cooking or eating raw.




  • 1/ ½ cup – white whole wheat flour
  • ½ cup – yellow cornmeal
  • ½ cup – sugar
  • 1 tablespoon – baking powder
  • ¼ teaspoon – salt
  • 2 large – eggs
  • 1 cup – 1% milk
  • 3 tablespoons – unsalted butter
  • 1 cup – finely chopped steamed broccoli
  • ¾ cups – shredded lowfat cheddar cheese


1. Preheat oven to 375°F. Spray muffin pan with nonstick cooking spray. Set aside.


2. Mix flour, cornmeal, sugar, baking powder and salt together in large bowl. Whisk in eggs, milk and melted butter. Fold in broccoli and cheese.


3. Spoon into prepared muffin cups, filling ¾ full. Bake 13-15 minutes, or until toothpick inserted in center comes out clean.


4. Let cool 1 minute, then remove from pan to cool completely.

Hearty Garden Breakfast    

Hearty Garden Breakfast (
  • Yield: 2 serving
  • Prep Time:25 minutes
  • Serving: 2


Prep Tip: Wash broccoli before preparing.


Fun Fact: The word broccoli is derived from the Italian word broccolo, meaning the flowering top of a cabbage. Thomas Jefferson imported broccoli seeds from Italy to plant at Monticello.




  • 2 teaspoons – olive oil
  • ½ cup – chopped broccoli florets
  • ½ cup – chopped cauliflower florets
  • ¼ cup – sliced mushrooms
  • 1 ½ cups – brown rice (cooked according to package directions
  • 2 large – eggs (scrambled in a bowl)
  • ¼ cup chopped tomatoes
  • 3 tablespoons – grated Parmesan cheese


1. Heat oil in small skillet over medium-high heat; add broccoli, cauliflower and mushrooms and cook 2 minutes.

Fruity Pumpkin Pie Smoothie

Fruity Pumpking Pie Smoothie (
  • Yield: 4 servings
  • Prep Time: 5 minutes
  • Serving: 4


Health Benefit: Pumpkin and its seeds are a good source of fiber, helping to keep you full longer.



Fun Fact: The Irish brought this tradition of pumpkin carving to America. It started with carving turnips. When the Irish immigrated to the US, they found pumpkins a plenty, which were easier to carve.


  • 1 cup – canned pumpkin puree
  • 2 cups – lowfat vanilla yogurt
  • 1 cup – spinach loosely packed
  • ½ cup – 100% pomegranate juice
  • 1 medium – banana
  • 1 medium – mango (chopped)
  • 1 teaspoon – cinnamon
  • 1/8 teaspoon – ground cloves


1. Place pumpkin, yogurt, spinach, juice, banana, mango, cinnamon and cloves into blender or food processor.

2. Blend until smooth.

Searching for more healthy recipes? Cook a delicious meal for the entire family by going to The Michigan Harvest of the Month at the Michigan Nutrition Network by the Michigan Fitness Foundation or Produce For Kids

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I2D2 Fruit/Vegetable of the Month: Pumpkins & Broccoli

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