Cheryl Forberg, RD. Biggest Loser Nutritionist

Making your holiday pies from scratch is truly a labor of love -- but it's so easy to use canned puree which is available year round. One of my favorite recipes showcases the creamy texture and distinctive flavor of this underrated veggie. A Frosty Pumpkin Smoothie takes minutes to make and tastes like pumpkin pie -- in a glass. Use Greek-style yogurt to kick up the protein.

 

Frosty Pumpkin Smoothie

From The Biggest Loser: 30-Day Jumpstart

Makes two 3/4 cup servings

Ingredients:

• ½ cup pumpkin puree, fresh or canned
• ½ cup fat free Greek-Style yogurt*
• ½ cup fat free milk
• 2 Tablespoons agave nectar (or your favorite sweetener)
• ½ teaspoon pure vanilla extract
• ¼ teaspoon ground cinnamon
• ⅛ teaspoon ground ginger
• ⅛ teaspoon ground cloves
• 5 ice cubes
• Garnish: nutmeg

Instructions:

Combine ingredients in blender and blend until smooth. Pour into chilled glass and garnish with dollop of yogurt and sprinkle of nutmeg.

*Greek-Style yogurt is strained more than most of our typical American-style yogurts. This removes more of the yogurt's watery whey. Since whey is mostly carbohydrate (with small amount of protein), the strained yogurt now contains less carbohydrate and consequently a higher concentration of protein. 1 cup of Greek-Style nonfat plain yogurt has approx 100 calories 5 grams carb and 20 grams protein.

Nutrient Analysis – per serving of Pumpkin Smoothie

Calories 100, Total Fat g 0, Sat Fat g 0, Chol mg 0, Sodium mg 200, Total Carb g 19, Fiber g 2, Sugar g 22, Protein g 8

Here is one more pumpkin recipe that's delicious warm or cold, from Positively Ageless.

Sweet Pumpkin Polenta

MAKES 8 SERVINGS

The smell of sweet spices will fill the air while this creamy dessert is baking. It’s divine straight from the oven but tastes heavenly the next day when it’s cold—if there’s any left the next day.

• 2 cups pumpkin puree, fresh or canned
• 1 large omega-3 egg, lightly beaten
• ⅔ cup agave nectar
• 1 teaspoon ground cinnamon
• ½ teaspoon ground ginger
• ¼ teaspoon ground cloves
• 1 teaspoon pure vanilla extract
• ⅓ cup stone-ground cornmeal or polenta
• 2 cups water
• 1 cup low-fat, or fat-free milk
• ½ teaspoon salt
• toasted pecans (optional)

Preheat the oven to 350°F. Lightly coat a 2-quart soufflé dish or casserole with olive oil cooking spray. Set aside.

In a large mixing bowl, combine the pumpkin, egg, agave, cinnamon, ginger, cloves, and vanilla extract. Stir well to combine. Set aside.

In a 2-quart saucepan, combine the cornmeal, water, milk, and salt; mix well. Bring to a boil over medium-high heat, stirring constantly. Cook, stirring, 10 minutes or longer until thick and smooth. Remove from the heat. Carefully pour in the reserved pumpkin mixture and stir to combine. Pour into the prepared baking dish. Bake for 50 minutes, stirring well once, halfway through.

The mixture will be thick and bubbly. Serve warm, sprinkled with toasted pecans, if desired.

PUMPKIN FACTOID: Pumpkin’s high concentration of antioxidants and beta-carotene make it a favorite antiaging ingredient for skin-care products.

NUTRIENT ANALYSIS PER SERVING

127 calories, 3 g protein, 26 g carbohydrates, 2 g total fat, 0 g saturated fat, 5 g monounsaturated fat, 30 mg omega-3s, 2 g fiber, 17 g sugar, 254 mg sodium