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Carving out a diet

October 13, 2011
By Cheryl Madliger

 

Eating in-season local fruits and vegetables is a noble choice when it comes to making changes in your diet. With fall officially upon us, you can tackle all three—and enjoy doing so—by adding pumpkin to your next meal or snack.

“In addition to its great colour and taste, pumpkin has great nutritional qualities,” Noelle Martin, registered dietician for the University Students’ Council, says. A source of fibre, vitamins and minerals, Martin says pumpkin is especially high in beta carotene, a disease-fighting antioxidant important in eyesight, bone health and immunity.

Pumpkin can also be used in a variety of ways. Martin suggests baking fresh pumpkin with a drizzle of olive oil and a sprinkle of brown sugar and cinnamon for a quick side dish.

When it comes to canned pumpkin, it’s best to avoid pie filling. “Choose pure pumpkin, not pie filling,” Martin says, pointing out pie filling has more sugar than is necessary and usually contains added sodium. “Try adding [canned pure pumpkin] to oatmeal or yogurt, or just enjoying it on its own,” she says.

According to allaboutpumpkins.com, pumpkins are technically classified as a fruit thanks to their delicious seeds, which also have a place in a healthy diet.

“Pumpkin seeds are an excellent source of vitamin E and fibre,” Martin says, suggesting adding the seeds to the top of a salad, cereal or into your favourite cookie, muffin or bread recipe.

Besides pumpkin itself, there are plenty of ways to enjoy the flavor of fall. A favourite of many, Starbucks’ pumpkin spice latte doesn’t have to derail your healthy eating plans. Rather than sticking to the traditional mix, Martin suggests ordering your latte with non-fat milk and asking for two pumps of the syrup as pumpkin spice and the rest as non-fat vanilla.

Try this delicious recipe yourself.

 

Ingredients:
Yogurt, plain or vanilla ¾ cup / 175 g
Pumpkin, pure canned ½ cup / 122 g
Pumpkin pie spice, or cinnamon 1 Tsp / 2 g
Cereal, preferably whole grain 1-2 servings
Raisins ¼ cup / 60 mL

Directions:

1. Combine the yogurt, pumpkin and pie spice.
2. Stir ingredients together to blend.
3. Top with cereal and raisins.

 

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