Pumpkin Season!!!

Is there a difference between "pumpkin" and "squash"?   

Nope. Not really. Shapes. Sizes.  Harvest time.

This is the best answer I could find:

"Squash are generally separated into three categories: summer squash, winter squash, and pumpkins. The difference between them all is really just based on how they are used. Summer squash are harvested when young and tender, while winter squash are harvested when hard and ripe. Pumpkins are really just winter squash, but have a distinctive pumpkin shape."* 

Not to mention there are SOOOO many varieties.  I found great lists (plus additional recipes) - All About Pumpkins Varieties and Seed to Supper. 

Pumpkin is so nutritious, full of fiber to fill you up and beta-carotene that amazing anti-oxidant to fight the free radicals in your body.  Here is the skinny on pumpkin:

1 cup of cooked pumpkin flesh contains**:

Calories 49                        Protein 2 grams

Carbohydrate 12 grams    Dietary Fiber 3 grams

Calcium 37 mg - healthy bones

Iron 1.4 mg - healthy blood

Magnesium 22 mg - bones, protein building, muscular & nerve functions

Potassium 564 mg - protein building, electrolyte & fluid balance, muscular contractions, nerve impulses

Zinc 1 mg  - hormones, enzyme making, protein building, immunity

Selenium .50 mg - enzymes for defending against oxidation

Vitamin C 12 mg - antioxidant, immunity, absorption of Vitamin E & iron

Niacin 1 mg - energy metabolism

Folate 21 mcg - new cell synthesis

Vitamin A 2650 IU - vision, immunity, antioxidant

Vitamin E 3 mg - antioxidant, immunity, nerve development

Share which squash is your favorite and great pumpkin carvings too on That’s Vegetarian’s Blogwhere you can find more pumpkin recipes too.

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Pumpkin Pie Frozen Yogurt

32 oz low-fat plain yogurt, strained for about 5 hours
1 (15 ounce) can pumpkin puree
1/4 cup maple syrup
1 tsp vanilla extract
2 Tbsp pumpkin pie spice

Strain the yogurt using a colander or strainer lined with cheese cloth, a paper towel or coffee filter for 5 hours or over night to remove most of the water to prevent ice crystal from forming in the yogurt.  You can substitute non-fat yogurt but the low-fat makes a better frozen yogurt.
Once that is complete, in a large bowl, mix together the pumpkin, yogurt, maple syrup, vanilla extract, and pumpkin pie spice until smooth. Refrigerate the mixture until thoroughly chilled, about 3 hours.
Follow manufacturer’s instructions for your ice cream/yogurt maker. Enjoy immediately or place in airtight container in freezer.  Remove about 2o minutes prior to serving time.

Prep Time: 15 min

Wait time: up to 8 hours
Freeze time: depends on your machine
Difficulty level: easy
Serves 4
PP: 6 (same pp value if you use non-fat yogurt)
Download recipe pdf by clicking this link:

https://gallery.mailchimp.com/1edba23076ec479c23fb9ff23/files/Pumpkin_Pie_Frozen_Yogurt.pdf

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* www.weekendgardener.net/vegetables/squash-winter.htm   

**www.allaboutpumpkins.com/facts.html 

Pear Crisp

Fall fruits make great pies, cobblers, and crisps. I chose the CRISP option to keep it lower in fat and calories although I do have an awesome crust recipe.  (To be shared at a later date :).)  This is another fun texture recipe.  Big or small pear slices.  The crumbly top.  The sweet and tart of the fruit and lemon juice.

I used pears but you can use apples, berries, or a combination of fruits.  The fall is perfect for pears, apples, cranberries, persimmons, and almonds.  This recipe is not very sweet.  You may want to add more maple syrup or sugar if you want it sweeter.  Maple syrup is an excellent source of zinc and manganese. 

The "crisp" part is nice and light.  You can make as much or as little as you like and use dairy free spread or butter.  Your choice!!  Oats provide a great source for fiber, selenium and manganese.  This is an easy recipe to add a little bit of flax to for those added benefits.    Flax is rich in fiber, minerals and vitamins ~ Magnesium (nerve transmission)*, Phosphorus (formation of cells)*, Copper (iron absorption)*, Thiamin (energy)* and Manganese (cell regeneration)* to mention a few.  (Funky Flax Facts) 

Watch the video, print the recipe, prepare any one of the dishes and you'll find yourself saying "That's Vegetarian?!"

*Read on...Harvard Help Guide and Healthy Check Systems

Pear Crisp ~ Vegan 

Topping

1c      Quick Rolled Oats

1/3c  Brown sugar

1/2c  Whole wheat flour

1T      Flax seed meal

1t       Cinnamon

1/2t    Nutmeg (Or 1-1/2t Pumpkin pie spice)

1/4c   Butter or margarine (VEGAN)

Filling

8c      Pears (approx 11 pears), quartered lengthwise and sliced*

Juice from one lemon

1T      White flour

1t       Cinnamon

1/4c   Maple syrup

Spray 8” pie dish with vegetable oil. Set aside. (Or use ramekins or lined cupcake tins for individual servings) Preheat oven to 350F.

Combine sliced pears, lemon juice, white flour, cinnamon, and maple syrup. Pour into prepared pie dish.

In same bowl, mix dry ingredients of topping - oats, brown sugar, flour, flax meal, cinnamon, and nutmeg. Add cold butter (or margarine) and mush together with hands until crumbly. Spread evenly over filling.

Bake for 30 minutes or until filling is soft when pierced with a fork. If topping gets too dark, cover with foil.

* Substitute apples, plums, peaches, rhubarb, berries, etc or a combination of a few.

 Pear Crisp Printable Recipe