Monday, October 17, 2011

Clean Eating in a Can : Canned Pumpkin

The coupons for canned pumpkin will be coming out within the next few weeks - and for me, nothing prompts the urge to add to my pantry stockpile as a coupon that drops in conjunction with sales - and canned pumpkin sales are right around the corner.

Why should you care?

Canned pumpkin is a Clean Eater's delight. It is a versatile vegetable - easily added to recipes to make things more flavorable. It adds fiber and vitamins to your cooking. At only 40 calories per 1/2 cup, canned pumpkin adds a tremendous amount of fiber, vitamin A, and antioxidants for such a small amount of food.

Libby's Canned Pumpkin Website

1. Pasta Sauce + Pumpkin = Benefit: Less Sodium
Pumpkin added to your favorite convenience tomato sauce reduces the sodium, although the only difference you may notice is a little extra body added to your pasta sauce.

Simply stir 1 cup pumpkin into 3 cups (about 26 oz.) of your favorite jarred or homemade pasta sauce.

2. Mashed Potatoes + Pumpkin = Benefit: Cut the Fat
With pumpkin added to mashed potatoes, they become rich and golden in color, while helping to reduce the fat and calories in a serving of your favorite spuds.

Stir 1/2 cup of pumpkin into each cup of instant or homemade mashed potatoes.

3. Chili + Pumpkin = Benefit: Reduce the Sodium
You may not notice the pumpkin in your chili, but you'll be glad to know that this pumpkin addition will help to reduce the sodium in your bowl.

Stir 1/2 cup pumpkin into 1 1/2 cups of your favorite homemade chili.

 4. Brown Rice + Pumpkin = Benefit: Wholegrain Goodness
With pumpkin added to hearty brown rice, the result is deliciously creamy, risotto-like rice.

Follow the package directions for regular or parboiled rice. For each cup of uncooked rice add 1/2 cup pumpkin to the cooking water or broth.

and finally - a note