That Jack-o-lantern in front of your house is candy for your heart. Bring the pumpkin beside it in and serve it up for dinner and your heart will love you for it.
Pumpkin is a super-food for your heart. This squash is the natural medicine to reduce your heart disease risk. It is loaded with carotenoids that are known to reduce heart disease risk. Pumpkin is also loaded with antioxidants, vitamins E and C. Your heart loves potassium and again the pumpkin will deliver. Your heart needs the fiber that is in this fall squash. It is not only a nice decoration but is very nice for your heart and the magnesium it provides is also a boost to your cardiovascular system.
Pumpkin flesh is packed with phenols that help control the same enzyme that some blood pressure medications target. This relaxes your blood vessels. Which means better blood pressure and better health.
This fall vegetable makes an incredibly rich and flavorful base for all sorts of soups, stews, and desserts. And it’s absolutely packed with blood-pressure-friendly nutrients.
Save the Seeds
When you scoop out your pumpkin, save the seeds so you can roast them. Pumpkin seeds are rich in alpha-linolenic acid — a healthy fat that also helps protect blood vessels.
Recipe
Here is an easy recipe that will not only taste good but absolutely be good. If you don’t have time to cook the raw pumpkin flesh then the canned kind is just as healthy and easy to use.
Pumpkin Pudding
There are healthier ways to get your fill of pumpkin than by eating pumpkin pie — like this pumpkin pudding recipe
Ingredients:
1/4 to 1/2 cup sugar
2 to 4 teaspoons cinnamon
1/4 teaspoon ground ginger, optional
1/4 teaspoon ground cloves, optional
2 large eggs
One 15-ounce can pure pumpkin
One 12-ounce can evaporated nonfat milk (or evaporated 2% milk)
Preparation
Mix all the ingredients together and pour the mixture into an 8-by-8-inch casserole. Bake it in a preheated (350 degrees Fahrenheit) oven for about 30 minutes. Don’t overbake; the center should be slightly wiggly. Cool and enjoy, or refrigerate for later use.
Want to have a hit at this years Thanksgiving Dinner. Try this Pie
Frozen Pumpkin Mousse Pie
While pumpkin pie deserves respect as a Thanksgiving icon, it’s fun to shake up tradition. Surprise your family and friends with a frozen pie this year—it just might become one of their holiday favorites. No need to let them know how easy it is.
10 servings
Active Time: 20 minutes
Total Time: 2 hours 20 minutes (including freezing time)
Ingredients
Crust
• 30 small gingersnap cookies, (about 7 1/2 ounces)
• 2 tablespoons raisins
• 1 tablespoon canola oil
Filling
• 1 cup canned pumpkin puree
• 1/3 cup packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon freshly grated nutmeg
• 2 pints (4 cups) frozen low-fat vanilla ice cream, softened (see Tip)
Preparation
1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
2. To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
3. Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
4. To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.
Tips & Notes
• Make Ahead Tip: Cover and freeze the pie for up to 3 days. | Equipment: 9-inch deep-dish pie pan
• Tip: To soften ice cream quickly, microwave on Medium-Low for 30 to 60 seconds.
Nutrition
Per serving: 230 calories; 5 g fat (1 g sat, 2 g mono); 4 mg cholesterol; 42 g carbohydrates; 4 g protein; 2 g fiber; 179 mg sodium; 165 mg potassium.
Nutrition Bonus: Vitamin A (80% daily value)
3 Carbohydrate Serving
Exchanges: 3 other carbohydrate, 1 fat
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