COACH STACY'S HEALTHY U

Baked, beaten or pureed, pumpkin is a dietary power house, boasting a wide assortment of nutritional benefits. Loaded with healthy fiber as well as immunity-boosting vitamin C, pumpkin also contains L-tryptophan to boost your mood and beta-carotene for healthy vision.

Here are three delicious ways to add a little pumpkin to your palette today:

Roasted Pumpkin Guacamole (from www.bhg.com)

1 ½ tsp olive oil

1 pie pumpkin, peeled, cut in ½ inch cubes to equal 1 cup (reserve remaining pumpkin for another use)

1 tsp kosher salt

2 avocados

½ cup finely chopped sweet onion

3 Tbs fresh lime juice

1 fresh red jalapeno chile pepper, seeded and finely chopped

¼ cup snipped fresh cilantro

½ cup toasted pumpkin seeds (pepitas)

¼ tsp toasted cumin seeds, ground, or ¼ tsp ground cumin

¼ tsp ground black pepper

Preheat oven to 375°. In medium ovenproof skillet heat half the olive oil over medium-high heat. Add cubed pumpkin, season with a pinch of he salt, and cook about 5 minutes, until lightly browned, stirring occasionally. Transfer skillet to oven. Roast pumpkin 5 minutes, just until tender. Remove from oven. Cool to room temperature.

Halve avocados; remove pits, leaving skin intact. Cup one half at a time in palm; score flesh with paring knife in a grid. Spoon avocado flesh into medium-size bowl. Add onion, lime juice, jalapeno, olive oil, remaining salt, pepper, and roasted pumpkin. Stir together; if desired, mash guacamole with fork. Serve immediately.

Yield: 8 Servings

Per Serving: 122 calories, 10 g. fat, 0 mg cholesterol, 250 mg sodium, 6 g carbs, 3 g fiber, 4 g protein

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Frozen Pumpkin Yogurt (from www.relish.com)

1 ½ cups Greek lowfat yogurt

1 ½ cups whole milk

1 ½ cups dark brown sugar

2 cups pureed pumpkin

¾ tsp cinnamon

¼ tsp nutmeg

Whisk all ingredients in a bowl until combined. Place in container of ice cream freezer and freeze according to manufacturer’s instructions.

Yield: 10 servings

Per Serving: 190 calories, 2 g fat, 5 mg cholesterol, 5 g protein, 39 g carbs, 1 g fiber, 30 mg sodium

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Maple Nut Pumpkin Candies (from www.familycircle.com)

1 cup light brown sugar packed

1 cup granulated sugar

¼ cup maple syrup

¼ cup unsalted butter

½ cup solid-pack pumpkin

½ cup heavy cream

1 tsp pumpkin pie spice

¼ tsp salt

1 cup walnuts, toasted and chopped

Line an 8 X 8 inch metal baking pan with parchment paper. Spray paper with nonstick cooking spray.

In a medium pot, combine sugars, maple syrup, butter, pumpkin, cream, pumpkin pie spice and salt over medium heat. Stir until butter is melted and all ingredients are combined. Bring to a simmer and cook 10 to 12 minutes or until temperature reaches 238° on a candy thermometer. Stir in walnuts

Pour mixture into lined baking pan. Cool 1 hour on the counter, then refrigerate an additional 1 hour. Slice into 36 squares.

Yields: 36 servings

Per Serving: 92 calories, 4 g fat, 1 g protein, 14 g carbs, 0 g fiber, 20 mg sodium, 8 mg cholesterol