Bewitching bites for Halloween night
Pumpkins are an enduring symbol of Halloween, but there’s another reason to hold them in high regard — they’re full of immune system boosters — just the help we need as cold and flu season begins.
That bright orange color means they are high in beta-carotene, which our bodies convert to vitamin A. One cup of cooked pumpkin contains 245% of the recommended daily intake (RDI) of vitamin A, which builds immunity, helps improve vision and fights cancer-causing free radicals.
"Pumpkin is a nutritional powerhouse and is often used in weight management due to its high fiber content and low calorie count — only 50 calories per cup!" says Katie Rankell, a registered dietitian and program director of the UCI Health Weight Management Program.
It's also high in vitamin C, an antioxidant that fights off free radicals and strengthens your body's natural defenses against disease. It has demonstrated protective effects against heart disease and may help to lower blood pressure and increase iron absorption.
Discover the phenomenal versatility of pumpkin in these festive recipes crafted by Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health.
Pumpkin-spiced mummy bars
These nutritious bars work well for breakfast or as a school party treat! They build on the benefits of pumpkin by adding oats and chia seeds, both of which are loaded with fiber, vitamins, essential minerals, antioxidants and all-important protein.
Oats contain six grams of plant-based protein per serving. And because they absorb water, they are digested more slowly, increasing a sense of fullness. Their high fiber content is known to lower levels of blood sugar and bad cholesterol and help keep the digestive tract moving.
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Chia seeds — native to Mexico and Guatemala and a staple of ancient Mayan and Aztec diets — are loaded with heart-healthy omega-3 fatty acids and contain all nine amino acids, making them a complete protein.
Eggs are used to bind the ingredients together and are a rich source of choline. This nutrient is essential to brain and nervous system functions and assists in regulating mood, muscle control and memory.
"These adorable treats will give kids stable energy during a very exciting and active day," says Rankell, "And what parent or teacher doesn't want that?"
Pumpkin enchilada graveyard
This ghoulishly good casserole is the easy Halloween meal you've been searching for — one that will give kids (and parents) calm, sustained energy for a night of trick-or-treating fun.
Shredded chicken breast serves as a high-quality protein base and is replete with many nutrients, including selenium, a mineral needed for thyroid health and proper immune function, and the amino acid tryptophan, which is linked to higher levels of serotonin — the “feel good” hormone.
Black beans add a layer of plant-based protein along with soluble fiber, which helps keep you feeling full longer. There also is evidence that they may help lower blood pressure and cholesterol levels, making them a heart-healthy choice. And their low glycemic index makes them good for people with diabetes or anyone watching their blood sugar levels.
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The rich tomato sauce adds plenty of iron, calcium, potassium and vitamins A and C that contribute to better overall health. Tomatoes also contain the potent antioxidant lycopene, which is linked to a reduced risk of heart disease and certain cancers.
Dig in — every bite is to die for in this spicy and spooky cemetery!