October 2017: Pumpkins & Broccoli  

October: 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.

Recipes

Fruity Pumpkin Pie Smoothie (www.produceforkids.com)

Fruity Pumpkin Pie Smoothie

  • Yield: 4 servings
  • Prep Time: 5 minutes
  • Serving: 4

 

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.

 

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

Ingredients

  • 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

Instructions

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

Hearty Garden Breakfast (www.produceforkids.com)

Hearty Garden Breakfast       

  • Yield: 2 serving
  • Prep Time:25 minutes
  • Serving: 2

 

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.

 

Prep Tip: Wash broccoli before preparing.

Ingredients

Instructions

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

2. Reduce heat to medium, and rice, cover and cook 1 minute. Add eggs and cook 2-3 minutes, or until firm. Stir in tomatoes and cheese.

 

No Bake Sugar-Free Pumpkin Cheesecake

  • Yield: 12 servings
  • Prep Time: 15 minutes
  • Total Time: 20 minutes
  • Serving: 12

Ingredients

Crust

  • ½ cup unsweetened shredded coconut
  • 2 cup sunflower seed flour (or process your own unsalted seeds)
  • ½ teaspoon ground cinnamon
  • ½ cup Swerve
  • ¼ teaspoon sea salt
  • 4 tablespoons softened butter

Filling

  • 1 envelope gelatin
  • 8 ounce package cream cheese (softened)
  • 2 cups pumpkin puree (not pie filling)
  • 2 tablespoons coconut flour
  • 1 teaspoon vanilla extract
  • 1 teaspoon pumpkin pie spice
  • ¼ teaspoon salt
  • 1 teaspoon pure stevin extract 

Instructions

1. Line an 8 by 8 pan with parchment paper.

2. Add all crust ingredients to a food processor and pulse until fine crumbs.

3. Evenly press crust mixture into the bottom of the pan.

4. Pour 1 cup water into a small sauce pan and heat over medium heat until simmering.

5. Add gelatin and simmer and stir until dissolved. Set aside to cool.

6. Add cream cheese to a stand mixer and blend on low until smoother in texture.

7. Add remaining ingredients and blend until all incorporated and no visible lumps of cream cheese.

8. Keep stand mixer on low while pouring in cooled gelatin and continue until it's all absorbed.

9. Pour filling onto crust and cover and refrigerate until set, about 2 hours.

10. When ready to serve, remove by lifting parchment ends and placing onto a cutting board to slice.

11. Top with whipped cream if desired!

Broccoli Cheddar Cornbread Muffins   

  • Yield: 12 servings
  • Cook Time: 10 minutes
  • Serving: 12

 

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

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

Ingredients

  • 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

Instructions

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.

  • 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

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