TIPS For Families

Embracing Holiday Nutrition!

Written by: Casey Campbell, RD, University of Nebraska-Lincoln Extension

As you flip through your favorite magazines this Holiday season I would bet my Grandma’s famous pumpkin pie that all you will find is articles about how to avoid the Holiday bulge.  You will read endless columns that try and teach you how to eat healthy by avoiding your favorite treats, and oh yes, don’t forget to work out everyday!  However, why not embrace this time of year and focus on some Holiday nutrition.   I know it sounds like an oxymoron, but it’s true!  For example, how many other times during the year do you eat yummy, nutrient packed pumpkins?  Pumpkins are an amazing addition to any diet and this is the perfect time of year to experiment with this treat.

When MyPyramid was released in April of 2005 one of the goals was to have American’s eat a variety of colors, especially when it comes to fruits and vegetables.  One of the colors emphasized was orange.  Research has shown that orange fruits and vegetables like the pumpkin are packed with vitamin A and fiber.   In addition to providing a variety of vitamins and minerals, they are also shown to help protect against heart disease, cancer, as well as, contribute to better vision and a healthier immune system.  The best part is, a full cup of pumpkin has only a mere 80 calories and is fat and cholesterol free! 

You may be thinking to yourself, so what, how much pumpkin pie can one person eat!  However, there is so much one can do with this versatile food!  Whether you choose fresh or canned, warm or cold, there are so many options!  For example, pumpkin is delicious in soups or ice cold in a smoothie.  You can also try stir frying strips of fresh pumpkin in addition to other vegetables.  Finally, try combining pumpkin with other foods for maximum nutritional value:

  • Try adding pumpkin to your mashed potatoes
  • Add small amounts to your hot cereal and sprinkle with brown sugar
  • Use in soups to thicken the base
  • Or try the new smoothie recipe found below!

Finally, don’t forget about the pumpkin seeds.  If you decide to purchase a fresh pumpkin, why not roast the seeds as well.  Begin by removing the seeds from the pumpkin and rinse them off in a colander.  Blot them dry on a paper towel and coat them lightly with olive oil.  Finally, spread the seeds on a cookie sheet and sprinkle with salt.  Roast your seeds for about 45 minutes at 375 degrees.  After the seeds cool, store them in an airtight container. 

Pumpkin Smoothie

Ingredients:

  • ½ C canned pumpkin
  • ¾ C milk or yogurt
  •  ½ tsp cinnamon
  • ¼ tsp nutmeg
  • 3 tsp brown sugar
  • 6 ice cubes

Directions: Combine all ingredients in blender and blend until smooth.  Pour into small glasses.  Serves 2 or 3

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