Enjoy These Lighter, Healthier
THRIVE! Recipes
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It’s Pumpkin Season!

​Carve up a jack-o-lantern for a spooky Halloween, or make a fresh pie out of “pie” pumpkins.  Either way, pumpkins are at the centerpiece of the fall table and porch.  
Below you’ll find a great recipe for roasting pumpkin seeds. Plus, learn how healthy pumpkins are. Recipe and nutrition information are prepared by Libby Showalter, MS, RD, LD, dietitian for THRIVE! and the YMCA of Greater Cleveland. 

Roasted Pumpkin Seeds​

When you and the kiddies are carving a pumpkin for Halloween, save the seeds! They are easy to prepare and loaded with protein, fiber and other nutrients.
 
Ingredients:
  • Pumpkin seeds (pulp removed)
  • Spray oil
  • Salt, to taste 
Directions:
  1. Preheat the oven to 400º F. Rinse and pat dry the seeds.
  2. Lightly spray baking dish with spray oil.
  3. Spread seeds on a baking dish in a single layer and then lightly spray the top of seeds with the oil. Keep seeds spaced to ensure crispness.​
4. Bake for 10 minutes or until seeds
are lightly toasted. Add salt to taste.
​5. Serve immediately. Cool completely and   store in an airtight container

Pumpkin Nutrition Facts

Pumpkins are found on every continent except Antarctica. Not only are they one of the most popular foods worldwide, but they are also very nutritious. Even many animals love eating pumpkins. Here are some facts:  
1.    Every part of the pumpkin is edible, including the skin, leaves, flowers, seeds, and stem.
2.    Roasted pumpkin seeds are both tasty and nutritious! They are low in calories and high in protein, iron, and fiber.
3.    Pumpkin is a great source of beta carotene, which gives it its orange color (just like carrots and sweet potatoes). Beta carotene turns into vitamin A after you eat it, which is great for your eyes and skin, and keeps your immune system strong.
4.  Pumpkin is a very low-calorie vegetable. Not only is it loaded with vitamins and minerals, one serving has just 26 calories and almost no fat.
5.  Canned pumpkin is super healthy, too! Fresh pumpkins are typically only available in the fall, but canned pumpkin is available year-round.

What's the Difference Between a "Pie" Pumpkin and a
​Jack-O-Lantern?

Adapted from: https://www.myfearlesskitchen.com/

The biggest difference is what is inside the pumpkin. Carving pumpkins (or Jack-o-Lantern pumpkins) tend to have pale orange flesh, and not very much of it. That makes it easy to carve through the flesh and make your fancy designs.
 
Pie pumpkins (Sugar Pumpkins is one type) have darker orange flesh. The flesh of a pie pumpkin is also quite thick. When you pick up a pie pumpkin, it should feel heavy for the size, but a carving pumpkin should “look” about as heavy as it “feels”.
 
If you’ve ever carved a pumpkin before, when you cleaned the seeds and strings out from inside the pumpkin you might have noticed that the pumpkin’s flesh was a bit stringy, too. Pie pumpkins have a denser flesh that isn’t as stringy. It’s easier to scrape out in bigger chunks, rather than in stringy clumps like spaghetti squash.​
                     A "pie" or "sugar" pumpkin
​Yes, you can eat a Jack-o-Lantern Pumpkin, but it probably won’t taste as good. You won’t get as much pumpkin out of one of a Jack-o-Lantern pumpkins as you would a pie pumpkin of the same size. And it will probably have a different flavor. Pie pumpkins tend to have a sweeter, richer flavor than a carving pumpkin. Carving pumpkins will likely have a sort of bland, maybe a little bitter flavor. If you’ve got the option, always choose a pie pumpkin over a carving pumpkin for baking.

How to Cook Pumpkin 

(Marybeth Feutz, https://www.myfearlesskitchen.com) 

  1. Slice off the top of the pumpkin (stem).
  2. Slice the pumpkin in half from top to bottom.
  3. Scoop out all the seeds and pulp. (Save these for later if you plan to clean and roast the pumpkin seeds.)
  4. Line a lipped baking sheet with aluminum foil or parchment paper and spray with cooking spray.
  5. Place the pumpkin halves cut side down on baking sheets.
  6. Bake at 350º F for one hour, or until tender.
  7. Remove pumpkin from baking sheet, turn cut side up, and cool completely.
  8. Scrape the flesh away from the skin.
  9. Use a food processor or blender to make a smooth puree.
  10. If the pumpkin puree has too much moisture, strain it through cheesecloth before using.
  11. Use immediately, or freeze in Ziploc freezer bags in single-use size portions
  12. A pumpkin that weighs between 2 ½ to 3 pounds should make approximately 15 ounces of pumpkin puree.


Beans:
Nutritious,
Filling
and Cheap!
When COVID hit the nation last year, meat prices skyrocketed. THRIVE! began a program called “Recipes in a Bag” that substituted other sources of protein, such as eggs and beans. Our dietitian Libby Showalter created recipes and THRIVE! purchased ingredients for them, which were then distributed in bags to local food pantry participants.
 
We’re revisiting beans because the costs of meat and poultry are still climbing. Plus, beans are a filling and nutritious source of protein to feed the whole family!

High in protein, iron and zinc, beans are also loaded with nutrients that typically come from vegetables, including fiber, folate and potassium. People who eat beans on a regular basis have been found to be slimmer with a lower incidence of heart disease, cancer and diabetes.

While canned beans offer convenience, dried beans are more economical and provide texture, fiber and protein. With dried beans you can control the sodium level, compared to higher levels in canned beans.

You can start a new “bean regime” with this flavorful, nutritious recipe for Red Beans Meatless Chili, below. For other meat substitute dishes, check out the Tomato, Corn & Bean Salad (under “Vivacious Vegetables”) and the Veggie Frittata (under “Savory Proteins”).  

Red Beans Meatless Chili

This chili is easy, healthy and delicious!
Serves 4

Ingredients:
  • 2 cups dried red beans (you can substitute red kidney beans, Great Northern or navy beans)
  • 2 tablespoons extra virgin olive oil
  • 4 cloves of garlic, chopped fine
  • 1 onion, diced
  • 1/2 green pepper, diced
  • 1/2 red pepper, diced
  • 1 medium carrot, peeled and sliced
  • 1 can diced tomatoes
  • 2 teaspoons ground cumin
  • 2 teaspoons chili
  • Salt and black pepper to taste
  • 2 cups water or vegetable broth
  • Optional: a pinch of cayenne pepper
Directions
  1. Soak the beans overnight in a pot of water covering them. Or, as a shortcut, you can boil the beans for 1 to 2 hours until tender before you make the chili.
  2. Heat the olive oil on medium heat in large frying pan. Add chopped onion and cook for 8 to 10 minutes, then add garlic; sauté for 30 seconds. Add the diced green pepper, red pepper and carrot and ​sauté for about 5 minutes.
  3. Add the canned diced tomatoes, cumin, chili and cayenne powder, salt and pepper and cook for about 5 minutes.
  4. Add the beans and the water or vegetable broth. Cook over medium heat for 30 minutes or until sauce thickens.
  5. Serve with tortilla chips and slices of lime.
VIVACIOUS VEGETABLES
 JOYFUL FRUIT
SAVORY PROTEIN
COMFORTING GRAINS & PASTAS
​THRIVE! Southern Lorain County is one of 10 Community Collaboratives powered by United Way of Greater Lorain County that are working to improve the health, education, and financial stability of all residents in our communities.
THRIVE Southern Lorain County
Telephone: 440-987-9182
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