Carotenoids are the pigments responsible for the deep, rich orange color of pumpkins and other vegetables like winter squash and sweet potatoes.
- Beta Carotene, a key nutrient that becomes vitamin A, is found in these foods!
- Beta Carotene is a powerful natural antioxidant that helps to protect cells from damage.
Beta Carotene found in deep orange foods:
- Protects against cancer & heart disease
- Strengthens the immune system
- Promotes healthy vision, bones & skin
Follow the rainbow to good health!
Aiming for a colorful array of fruits & vegetables on your plate will power-pack your meals with vital vitamins & minerals! The new
"5 A Day The Color Way" (www.5aday.com) encourages 5 servings of deeply hued fruits & veggies each day to maintain health and protect against heart disease, aging effects and cancer.
COLOR Your Plate with:
- Blue/Purple: Blueberries, eggplant, plums, dark grapes & raisins
- Green: Broccoli, green pepper, zucchini, avocados, spinach, asparagus & kiwi
- White: Cauliflower, onions & garlic
- Yellow/Orange: PUMPKIN, squash, peaches, carrots, apricots & oranges
- Red: Tomato, red pepper, cherries, apples, watermelon, radishes, beets & strawberries
Interesting Pumpkin Facts:
- Pumpkins are actually considered a fruit
- Pumpkin flowers are edible
- Pumpkins seeds can be roasted as a snack
- The largest pumpkin pie ever made was over 5 feet in diameter & weighed over 350 lbs!
- The largest pumpkin grown weighed 1,140 lbs!
Tasty Pumpkin Pie
Serves 8. One serving equals 220 calories, 46g carb, 6g protein, 2g fat
9 inch unbaked pie crust
16-ounce can pumpkin
1-¼ cups fat-free evaporated milk
Whites of 3 large eggs
½ cup firmly packed dark brown sugar
1 tsp ground cinnamon
1 tsp ground nutmeg
Pinch of ground cloves
½ cup non-fat or low-fat whipped topping
Preheat oven to 350°F. Bake pie crust until lightly browned, about 10 minutes. Remove and let cool.
Preheat oven to 450°F. In large bowl, beat filling ingredients until no lumps remain. Pour into pie crust. Bake for 10 minutes. Reduce heat to 325°F and bake for 50 minutes, or until a knife inserted into the center comes out clean. Serve with a dollop of low fat whipped topping and enjoy!
(Recipe from: www. americanheart.org)
29 Days to a Healthier Heart
