Health Coach Corner – by Maria Hicks
Yes! It’s that time of year for “all things pumpkin” – that’s my motto for October & November. I love pumpkin bread, cookies, desserts, soups, etc… I am giddy right now! I just stocked up on canned pumpkin. I love cooking with it. I make pumpkin cookies and muffins – I add a lot of spices (and just a little sugar).
I have been known to eat pumpkin – straight from the can! Oh yes, you heard me correctly, right from the can. Did you know there are quite a few wonderful health benefits of pumpkin? Not just canned pumpkin, but fresh pumpkin and pumpkin seeds!
Here are some of the health benefits for your awesome Fall flavor:
Vitamin A – helps fight free radicals in the body
Vitamin C – improves immunity
Magnesium – a mineral for maintenance of bones & teeth
Potassium – can prevent the onset of cardiovascular disease
Zinc – boosts immune system & promotes reproductive health
Fiber – helps lower bad (LDL) cholesterol & regulates blood sugar & improves digestion
So, go and enjoy a little pumpkin! Here’s a recipe for healthy “pumpkin bites”.
These bite-sized pumpkin treats are a cross between a cookie and a muffin. Make them plain or sprinkle some dried cranberries or raisins and even a few chocolate chips for a delightful sweet treat.
2 cups all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp allspice
1/4 cup melted butter
1 cup packed brown sugar
1 egg white
1 cup canned pure pumpkin
1 tsp vanilla
Preheat oven 350 degrees.
In a medium bowl, using a whisk, combine flour, baking powder, baking soda, salt, cinnamon, ginger and allspice.
In a large bowl, using an electric mixer, beat butter, sugar, egg and egg white, pumpkin and vanilla. Stir flour mixture into wet ingredients until just combined.
Optional: Fold in 1/2 cup semisweet chocolate chips and 1/2 cup raisins
Drop spoonfuls of dough an inch or so apart on a parchment- or silicone lined cookie sheet. Bake for 12-14 minutes. Remove from cookie sheet to a cooling rack.
Makes 30 cookies.
Per cookie (without chocolate chips or raisins): Calories 78, Calories from Fat 16, Total Fat 1.8g (sat 1.1g), Cholesterol 11mg, Sodium 64mg, Carbohydrate 14.3g, Fiber 0.4g, Protein 1.3g
Per cookie (with chocolate chips and raisins): Calories 107, Calories from Fat 25, Total Fat 2.8g (sat 2.2g) Cholesterol 12mg, Sodium 64mg, Carbohydrate 18.9g, Fiber 0.8g, Protein 1.5g
*Recipe from Cookinglight.com