A few weeks ago, I introduced you to some fall produce to look for in the grocery store. This week, I wanted to discuss ways that you can serve those delicious veggies. Instead of cooking them the same old way, here are some non-traditional recipes that are nutritious and delicious.
Pumpkin makes a great pie, but what about all that sugar? Instead, fulfill that sweet tooth by making pumpkin pancakes or muffins. I tried a new recipe this week introduced by the MyPlate Weekly Digest called Cranberry Pumpkin muffins. They were very easy to make and tasted so delicious. You’ll need 2 cups of flour, ¾ cups sugar (I only used about ½ cup), 3 teaspoons baking powder, ½ teaspoon of salt, ½ teaspoon cinnamon, ¾ teaspoon allspice, 1/3 cup vegetable oil, 2 large eggs, ¾ cup canned pumpkin, and 2 cups cranberries (fresh or frozen, chopped). To cook: Preheat oven to 400 degrees. Sift together the dry ingredients and set aside. Beat the oil, eggs, and pumpkin together until well blended. Add the wet ingredients to the dry ingredients all at once. Stir until moistened. Fold in chopped cranberries. Grease or line your muffin cups and spoon in the mixture. These don’t rise much so fill them all the way up. Bake for 15 to 30 minutes (start with 15 minutes and increase as needed). Makes 12 servings. Nutrition facts per muffin: Calories – 200, Fat – 7g, Carbohydrates – 32g, Protein – 3g.
These are great for breakfast or as a snack. Enjoy with a glass of low or nonfat milk.
Butternut squash makes a great soup, but soup can get old after awhile. Try throwing some into a black bean chili, or cubing it in savory turnover. Here’s a recipe from myrecipes.com for savory Squash-Apple Turnovers. You’ll need 2 teaspoons olive oil, ½ cup minced onion, 2 cups (1/4 inch) diced peeled butternut squash, 1 cup (1/4 inch) diced peeled Jonagold/Honeycrisp/Rome apples (about ½ lb.), ½ teaspoon salt, ¼ teaspoon pepper, ¼ cup crumbled goat cheese, 2 teaspoons thyme (preferably fresh), 1 (11.3 oz.) can refrigerated dinner roll dough, 1 tablespoon honey mustard, 2 teaspoons water, 2 tablespoons 1% low-fat milk, cooking spray. To cook: Preheat oven to 375 degrees. Heat olive oil in a large skillet over medium-high heat. Add onion; sauté for 3 minutes. Add squash; sauté for 5 minutes. Add apple; cook 6 minutes or until squash and apple are tender. Stir in salt and pepper. Remove from heat and cool to room temperature. Gently stir in cheese and thyme. Next, separate dough into 8 pieces. Roll each portion into a 5-inch circle on a lightly floured surface. Combine mustard and 2 tsp water in a small bowl. Lightly brush top sides of dough circles with mustard mixture. Spoon about 2 Tbsp. squash mixture onto half of each circle, leaving ¼ inch boarder. Fold dough over filling; press edges together with a fork to seal. Brush milk over dough. Place turnovers 1 inch apart on a baking sheet lightly coated with cooking spray. Bake at 375 for 19 minutes until golden brown. Serve warm. Makes 8 servings. Nutrition facts per turnover: Calories – 177, Fat – 4.5g, Carbohydrates – 29g, Protein – 5.7g. This is a great side dish or appetizer.
Sydney Johnson is an Area Family & Consumer Sciences Extension Agent, with the North Carolina Cooperative Extension Service. She can be reached by calling the Sampson County Center at 910-592-7161.