Fareway Dietitian: Pumpkin - KWWL - Eastern Iowa Breaking News, Weather, Closings

Fareway Dietitian: Pumpkin

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WATERLOO (KWWL) -

Pumpkin

--Nutrition information per half cup:

50 calories; 0 g fat; 0 mg cholesterol; 10 mg sodium; 11 g carbohydrate; 3 g protein; 2 g protein

280% vitamin A; 8% vitamin C

Potassium, B vitamins, manganese

--What can I do with canned pumpkin?

Smoothies

Cheesecake

Ravioli

Pasta sauce

Add to cake mix

Soup

Pancakes

Pumpkin butter

Pumpkin spice latte

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Pumpkin Butter

1 (15 ounce) can pumpkin

1 cup sugar

½ cup brown sugar

¾ cup sweet apple cider

½ tsp. ground ginger

¾ tsp. ground nutmeg

2 tsp. cinnamon

¼ tsp. ground cloves

Combine all ingredients and stir until blended. Bring to a boil, then reduce heat to low. Continue simmering, stirring frequently, until mixture thickens and mounds on a spoon.

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Pasta Sauce

Makes 6 servings

Total time: 10 minutes

Ingredients

Nonstick cooking spray

1/3 cup sliced green onions

1 garlic clove, minced

½ tsp. fennel seeds

1 cup fat free evaporated milk

1 tbsp. flour

¼ tsp. salt

1/8 tsp. black pepper

½ cup canned pumpkin

¼ cup Parmesan cheese

Directions

Spray saucepan with cooking spray and heat pan. Add onions, garlic and fennel seeds. Cook and stir for 3 minutes, or until onions are soft. Combine flour, milk, salt and pepper; stir until smooth. Add to saucepan. Bring to a boil and cook until mixture begins to thicken. Add pumpkin and reduce heat to low. Continue cooking and stirring for 3 more minutes.

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Pumpkin Spice Latte

2 cups milk

4 Tbsp. pumpkin

2 Tbsp. sugar

1 Tbsp. vanilla

½ tsp. pumpkin pie spice

1 cup strong coffee

Caramel sauce for drizzling, optional

Whipped cream for topping, optional

Directions

Combine first 5 ingredients in a small sauce pan. Simmer until well combined. Divide coffee between two mugs and top with equal parts milk mixture. Top with whipped cream and caramel sauce, if desired.

Starbucks pumpkin latte (16 ounce) has 307 calories, 56 g carbohydrate and 11 g fat

This version has about 100 calories; 0.5 g fat; 18 g carbohydrate; 7 g protein

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