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Pumpkin Power!

With the crisp days of fall, our thoughts turn to pumpkins. They’re everywhere! Decorating homes and porches, carved as jack-o-lanterns, and made into delicious pies. And we can’t forget pumpkin spice…everything!

But did you know that humble pumpkins are healthy vegetables that you and your kids will love? It doesn’t have to be made into a sugary dessert to taste great and pack nutrition into a snack or meal.

Like other orange veggies like carrots and sweet potatoes, pumpkins are a great source of vitamin A. All vitamins are best absorbed through food rather than supplements and vitamin A supports eye, heart, and kidney health.

Pumpkins are also rich in potassium, which promotes bone health, and fiber, which supports a healthy digestive system.

There are lots of ways to use pumpkins as part of your regular meal and snack rotation. Some of our favorite ways to use them are in muffins and creamy pumpkin soup. It is also a great ingredient in a stir-fry, a smoothie, a curry, a quick bread, or even added to mashed potatoes.

Pumpkins are quite easy to grow in your home garden. They’re easy to find in the fall and last a long time stored in a cool place. When fresh ones are out of season, use canned in your recipes instead. It still packs a nutritious punch.

It’s time to think of this versatile veggie as a year-round part of a healthy diet for the whole family!

What are your favorite ways to eat pumpkins? If you have a favorite recipe, share it with us!

Kid Chefs and Summer Treats

Yogurt Bowls

Kids love to be a part of creating summer treats. When your child can help choose ingredients they’re more likely to try something different and healthy.

So try replacing ice cream with a yummy yogurt bowl! Gather a few ingredients for your child to choose from and allow them to help assemble their treat. Not only does your child get a healthy treat, you enjoy a fun activity together.

Here are a few suggestions for ingredients to try.

Yogurt: Greek Vanilla, Lo-Fat Vanilla, Strawberry, Coconut Based Vanilla

Fresh Fruit: Strawberries, Blueberries, Raspberries, Banana, Mango

Toppings: Mini Dark Chocolate Chips, Shredded Coconut, Granola, Rice Chex Cereal, Pumpkin Seeds, Craisins

Drizzles and Sprinkles: Honey*, Nutella, Cinnamon, Chia Seeds, Rainbow Sprinkles

*Only use honey if your tiny chef is over 2 years old

Flavor Infused Water

Strawberry, Cucumber, and Mint Water Recipe

Infused water is a great hydration choice for both children and adults. It adds nutrition and flavor to water and makes it easier to get the fluids we all need to stay healthy and active.

Your little ones can tear up mint leaves and help mix ingredients into the water for this summer treat while you handle the slicing.

Choose your favorite ingredients

Crushed or sliced strawberries

Sliced cucumbers

Torn mint leaves

Directions

Mix your chosen ingredient with water

Refrigerate overnight for a more flavorful infusion. Strain into your child’s favorite insulated water bottle. This is another step your young chef can help with – just be sure to strain over the sink!

Your kids will love the taste and drink more water and you’ll love the nutrition boost they get with their hydration.

Head over to our From the Kitchen page for Fairfax Foods news and the latest article on healthy foods for healthy families.