Five Ways to Have Nutritional Fun with Pumpkins!

I was in the living room enjoying some early morning quiet time when I heard Dawn’s bedroom door open. Next, I heard the rattling of pots and pans. So, I quietly walked to the kitchen and peeked around the corner to see my daughter getting out some pans and putting them on the stove.

Curiously I said, “Good Morning! What are you going to cook?”

She turned around and said, “Oh you are here! I was going to make some grits and tofu.”

 “Great! Sounds good!” I exclaimed and added, “Let me help you with that.”

Even at the tender age of four Dawn had helped me enough in the kitchen that she felt she could make her own breakfast. While we would not want our children alone cooking in the kitchen at that age, it does show how much kids love to be in the kitchen and help and experiment. Having them in the kitchen is a great way to teach them healthy eating can be fun and tasty!

And now is a great time to bring some kid-friendly adventure into your kitchen – because it’s Pumpkin Season! Pumpkins are more than Jack-O'-Lanterns. These bright orange beauties are packed with nutrients, including beta-carotene, which your body converts into vitamin A to support healthy vision and immune function. (Learn more Nutritional Facts about Pumpkins).

Following are some fun, creative and delicious family activities to enjoy fall's favorite vegetable (technically a fruit!) and turn pumpkins into a nutritional adventure!

1. Host a Pumpkin Taste-Test Party!

Put your taste buds to the test! Prepare three samples: freshly roasted pumpkin (my favorite is Jarrahdale blue pumpkins), plain canned pumpkin, and another winter squash, such as butternut or acorn squash. Taste each one and compare its color, aroma, texture, and natural sweetness. Have everyone vote for their favorite. Which one wins the pumpkin taste-test challenge?

2. Build Your Own Pumpkin Yogurt Cup!

Who needs dessert when a nutritious snack can taste this good? Stir fresh cooked pumpkin into your favorite plant-based yogurt. Add a dash of cinnamon, fresh fruit, and a sprinkle of toasted seeds or oats. Set up a pumpkin yogurt bar with different toppings and let everyone create their own colorful masterpiece and then Eat it!

3. Whip Up Some Delicious Savory Pumpkin Dip!

Pumpkin isn't just for sweet treats! Blend cooked pumpkin with white beans, fresh lemon juice, garlic, and your favorite mild spices. Serve with colorful vegetable sticks or whole-grain crackers. Challenge your family to create the most colorful vegetable platter to accompany your delicious dip.

4. Keep The Seeds!

Pumpkin seeds are little nutritional powerhouses, providing protein, magnesium, zinc, and healthy fats. Rinse and thoroughly dry the seeds, lightly spray with oil (or water), and sprinkle with salt and paprika or your favorite seasonings. Roast at 275°F until golden and crisp, stirring occasionally (approximately 20-30 minutes). Prepare a sweet batch with a touch of maple syrup and cinnamon, and a savory batch with your favorite herbs. Which disappears first?

5. Edible Pumpkin Paint and Eat Your Artwork!

Calling all little artists! Host an edible art show! Set out bowls of pumpkin purée mixed with cinnamon, seasoned beet purée, or finely blended and seasoned spinach, etc. to create an assortment of naturally colorful edible paints. Add cut fresh fruit, dried fruit of various colors. Let children swirl their creations into oatmeal or spread them onto whole-grain toast and decorate it. Let everyone admire the various masterpieces before enjoying every nutritious bite.

I hope these ideas inspire and encourage you, your children, grandchildren and the entire family to explore new flavors, experiment with wholesome ingredients, and discover that nutritious food can be delicious and fun and maybe even cause you to create a family recipe book.

And you just might wake up one morning to find breakfast is already prepared for you!

Happy Pumpkin Season!

Dana

Dana West, RDN, LD thrives on helping her amazing clients get a new lease on life by embracing health and conquering disease, living with renewed energy and enthusiasm, through learning to cooperate with God, Our Chief Physician. If you’re desiring to improve your weight, health markers, sleep, or energy so you can live life to the fullest again – then join Better Together: A Monthly Health Challenge Club. Wanna Join? Deets Here