Get the most out of pumpkins by adding them to your diet

Easy ways to add in fall flavor by using pumpkin in your recipes.

With the fall season quickly approaching, pumpkin flavored treats are hitting stores everywhere. Pumpkin is a rich source of vitamin A, potassium and fiber, and pumpkin seeds are also rich in nutrients, including zinc. Instead of loading up on the sugary pumpkin cookies and treats in stores, get the most out of your pumpkins and create your own tasty creations.

The pumpkin smoothie recipe below is easy to make and will satisfy your pumpkin craving at any time of the day. You can even utilize the pumpkin seeds from your jack-o-lantern carving by roasting them and preparing the trail mix recipe below.

Pumpkin Smoothie:

  • 8 ice cubes
  • 1 banana
  • 1/4 cup low-fat yogurt
  • 1/4 cup pumpkin puree
  • 1/8 teaspoon ground cinnamon
  • 1 pinch ginger

Directions: Blend the ice cubes, banana, yogurt, pumpkin, cinnamon and ginger together until smooth. If the smoothie is too thick add in some low-fat milk as needed.

Pumpkin Seed Trail-Mix:

  • 2 cups crispy rice or wheat cereal squares
  • 1/2 cup roasted whole pumpkin seeds
  • 1/3 cup slivered almonds
  • 1/2 cup dried cranberries
  • 1/2 cup raisins

Directions: Mix all the ingredients together and serve for a quick and easy snack. You can vary the flavor by adding a different variety of dried fruit and nuts.

Looking for even more pumpkin recipes? Use this United States Department of Agriculture page for more options. Have fun incorporating this favorite fall flavor into a variety of meals and snacks.

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