September 2016 Health Letter- Fall is Coming!
Another yummy recipe:
The smell of fall is in the air-Okay, maybe that is just my wishful thinking, it is actually still pretty hot out there. However just as fall is around the corner so is “pumpkin season”. Of course pumpkin flavored items are not all that great nutritionally speaking. However when it comes to actual pumpkin there are many reasons to be thankful; pumpkin is a great source of antioxidant carotenoids, fiber and vitamin C. In fact I’m going to go out on a limb and say that canned pumpkin is the most nutrient dense “processed” foods in the pantry. Consider the fact that ½ cup of canned pumpkin has 4g fiber, 280% daily value of Vitamin A, as well as vitamin K, and potassium. It is super convenient, and extremely versatile, so there is no real reason to wait until pumpkin season to enjoy this antioxidant rich, immune boosting food.
Pumpkin Pie Smoothie
½ cup vanilla low fat Greek yogurt
1 cup pureed pumpkin
¾ cup skim milk
1 large frozen over-ripe banana
½ cup carrots, roughly chopped
4 pitted dates (these make great little sweeteners)
¼-1/2 teaspoon pumpkin pie spice
¼ teaspoon vanilla extract
Place all ingredients in a high-powered blender. Blend until all ingredients are well mixed, and mixture is a smooth consistency. Serve cold.
Yield: 3 cup smoothie (3 servings)
Nutrient Breakdown: Calories 110, Fat grams 3.5g, Cholesterol 6mg, Sodium 60mg, Carbohydrate 26g, Fiber 4g, Protein 6g, Potassium 227mg.
Percent Daily Value: Vitamin A 250%, Calcium 10%, Vitamin C 8%, Iron 4%
Note: This smoothie is not real sweet (my goal was to “not” add sugar). If you want it a touch sweeter, try a little maple syrup!
Want a little more pumpkin inspiration?
Try stirring it into, oats, chili, or hummus. Mash it into potatoes, make a pumpkin-chia pudding or classic pumpkin pancakes.
If you missed Kim’s bio last newsletter:
I am a registered dietitian and am delighted to be part of the team at Aiken-Augusta Holistic Health. I am originally from the great state of Virginia, and got both my undergraduate and graduate degree from James Madison University. I moved to the CSRA for a job and met my husband, and the rest they say is – history. For the past ten years I have been and continue to be the producer and co-host of University Health Care System’s culinary nutrition segment Eating Well with Kim which airs on WRDW. My nutrition philosophy is that food can and should be both health promoting and delicious. Eating well helps me to enjoy an active lifestyle with my husband, children and dogs. I wish the same for you.
TWO UPCOMING EVENTS! Mark your calendar!
We are running the Gut Health Class again knowing that we had more people than the room could hold in July. Thursday, September 29th from6:00 -7:15p.m Location: Columbia County Government Complex Auditorium from 6:00 -7:30 p.m. Samples, Recipes and some updated information will be shared. No charge. Registration is appreciated so we can ensure we have samples for everyone.
Breast Cancer Prevention Class and Workshop
Tuesday, October 11 at 6:00-7:30 p.m. Dr. Pendergrast will share updates and information on breast cancer prevention. This is going to be a fun, empowering event. Kim has designed this so you will leave with your breast cancer prevention breakfast ready for the morning, and a copy of the bookBreast Cancer: Reduce your Risk with Foods You Love.
Healthy cancer preventing foods will be served.
Cost is $15.00 per person
Location: First Baptist Church Augusta
Walton Way.
Reservations and payment is required for this event so we an plan appropriately. We have limited seating for this so please call in your reservations quickly. 803-426-1421
Leave a Reply