SUPERFOOD of the Week - Pumpkins

Food Facts
You may think of Halloween jack-o- lanterns when you think of pumpkins but they are a lot more useful when we eat them than just carve them! Here are a few reasons we should be eating more pumpkins:

• They are very high in beta carotene. This is what gives them their bright orange color and provides us the nutrients that are good for our eyes and skin. Want glowing skin? Eat more pumpkin (other squash, carrots and spinach).
• Pumpkins are full of phytochemicals that some studies are showing may help decrease the risk of some cancers, most notably lunch and prostrate.
• Pumpkins are a good source of fiber and you know what that means if you have been reading these superfood pieces….. our gut bacteria are happy, our tummies are full and we have regular trips to the potty.
• Let’s not forget the seeds! Pumpkin seeds or pepitas are an excellent source of magnesium and have been shown to reduce LDL (bad) cholesterol.

Hopefully you are thinking by now that pumpkins are for more than just carving!!

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Your Recipe
Try this great (and so easy!) crockpot recipe.  Ok, so it was made for butternut squash but you we subbed pumpkin in for it or just use the squash.  They are both very close nutritionally speaking.  You can also sub rice for quinoa and add more beans instead of chicken if looking to go vegetarian.

Crockpot Pumpkin, Chicken, and Quinoa Soup
Servings: 6 -8
Ingredients

• 1 and 1/2 pounds boneless skinless chicken breasts
• 1 cup quinoa
• 1 (~4 cups) small Pumpkin
• 1 can (15.25 ounces) kidney beans
• 1 can (15 ounces) corn
• 1 can (14.5 ounces) petite diced tomatoes
• 2 teaspoons minced garlic
• 1 packet (1.12 ounces) fajita seasoning mix
• 5 cups chicken broth
• Salt and pepper to taste
• Optional: fresh parsley, sour cream, cheddar cheese

Instructions

1. Remove the fat from the chicken.
   
2. Rinse the quinoa in a fine mesh sieve to remove the bitter saponin coating.
3. Peel, seed, and chop the pumpkin into small bite-sized pieces.
4. Rinse and drain the kidney beans and corn.
5. Lightly grease your slow cooker with nonstick spray (6-quart crockpot).
6. Add in the chicken, quinoa, chopped pumpkin, kidney beans, corn, undrained tomatoes, garlic, and fajita seasoning packet. (OR try a chili seasoning packet if you enjoy those flavors better).
7. Pour in the chicken broth and give everything a good stir.Cover and cook on high for 3-4 hours or until the quinoa is cooked through and the pumpkin is very tender.
8. (Optional): You can remove some of the pumpkin and mash it with a potato masher and then put it back in the soup. This is totally optional, but makes it a bit heartier.
9. Add some salt and pepper to taste and any other seasonings desired. Garnish with fresh parsley if desired.
10. If desired, stir in some sour cream (we use and love reduced fat or fat free) and some freshly grated cheddar cheese.
11. NOTE: slow cookers are known for cooking at different speeds - if yours tends to cook faster your chicken and squash could be done even earlier than 3 hours and alternatively everything may take longer to cook in a cooler slow cooker. The longer this cooks the more liquid the quinoa absorbs - if you don't mind that's fine, otherwise you can always add some more chicken broth and seasoning.

https://www.chelseasmessyapron.com/crockpot-butternut-squash-chicken-and-quinoa-soup/

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Nutrition Facts

Per Serving

• Calories 470
• Total Fat 5g 
• Saturated Fat 0.5g 
• Cholesterol 20mg
  
• ​Sodium 590mg 

• Potassium 1800mg
• Total Carbohydrate 80g
• Dietary Fiber 16g
• Sugars 7g
• Protein 31g