Pumpkins may have originated in North America, but today they are grown on every continent except Antarctica. The standard pumpkin weighs between 9 and 18 pounds, but prize-winning pumpkins can weigh over 1,000 pounds. Besides orange, pumpkins can be dark green, pale green, white, red or gray.
One cup of pumpkin puree has 49 calories, less than one gram of fat, 2.7 grams fiber, 12 grams carbohydrate, 2 milligrams sodium and 2,651 international units of vitamin A. An ounce of unsalted pumpkin seeds has 153 calories, 13 grams of fat, 7 grams protein, 1.1 grams fiber and 5 milligrams sodium.
Pumpkin Corn Muffins
Enjoy these hearty muffins with a rich stew or soup or for breakfast. To burn a few more calories, stir the batter by hand. Makes 12 muffins.
- Non-stick vegetable spray
- 3/4 cup, all-purpose flour
- 3/4 cup, whole wheat flour
- 1 cup, stone ground corn meal
- 2 tablespoons, wheat germ
- 2 tablespoons, ground flax seed (optional)
- 1/3 cup, brown sugar
- 4 teaspoons, baking powder
- 1/2 cup, low-cholesterol egg substitute
- 1 1/4 cups, pumpkin puree (or sweet potato puree)
- 1/3 cup, nonfat milk
- 1/4 cup, vegetable oil
- Preheat oven to 375. Spray muffin tins with non-stick spray.
- Combine flour, cornmeal, sugar, wheat germ, flax and baking powder in large bowl.
- Beat eggs, pumpkin, milk and vegetable oil in medium bowl until combined. Add to flour mixture; mix thoroughly.
- Spoon batter 2/3 full into muffin cups.
- Bake for 25 to 30 minutes or until wooden pick inserted in center comes out clean. Serve warm.
Nutrition information (per serving):
- Calories – 174
- Carbohydrates – 27 g
- Protein – 6 g
- Fat – 6 g
- Saturated fat – less than 1 g
- Cholesterol – less than 1 g
- Sodium – 160 mg
- Fiber – 3 g