CHIP Tip No. 21: From the Pumpkin Patch
from CHIP Clinical Manager Amy Lister, R.D.

Fall is here! The air has cooled, bringing with it the beautiful colors of autumn.

This is the time of year for hot apple cider, picking apples at the orchard and carving pumpkins into Halloween jack-o'-lanterns. Now, while pumpkins are at their peak of freshness, is the perfect time to use them in many savory recipes, too.

Pumpkin is an excellent source of the antioxidant beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for healthy skin, good vision and for fighting infections.

Of the several varieties of pumpkins available, the sugar pumpkin is the best choice for cooking. Sugar pumpkins are smaller than carving pumpkins and have a sweeter taste. The seeds from all pumpkins are delicious when roasted and are an excellent source of iron, zinc, protein and healthy fats. Pumpkin recipes also can be prepared with canned pumpkin--just be sure to purchase 100% pure pumpkin without added sugar or salt.

Welcome this autumn season with a tasty, warm pumpkin recipe, such as this one:

Pumpkin & Black Bean Soup
Recipe adapted from Veggie Meals by Rachael Ray

1 teaspoon olive oil
1 white onion, finely chopped
3 cups low sodium broth (look for 140 mg of sodium or less per cup)
1 can (14 ½ oz.) diced no-added-salt tomatoes
1 can (15 oz.) no-added-salt black beans, drained
1 large can (29 oz.) 100% pumpkin puree
1 cup plain light soymilk or skim milk
1 Tablespoon curry powder
1 ½ teaspoons ground cumin
½ teaspoon cayenne pepper
Fresh chives or scallions for garnish

• Heat oil over medium heat; add onion and sauté for 5 minutes.
• Add broth, tomatoes, black beans and pumpkin. Stir to combine ingredients and bring to a boil.
• Reduce heat and stir in milk and spices. Simmer 5 minutes and garnish with chives or scallions.

Makes 6 servings. Consider serving in miniature, hollowed-out pumpkins for a special treat!

Nutrition Information per Serving:
170 calories, 1.5 gm fat, 9 gm protein, 35 gm carbohydrate, 11 gm fiber, 155 mg sodium