By Nutrition Agent Erin Stockton
WHAT IS THE PUMPKIN SPICE?
Pumpkin spice – also known as pumpkin pie spice – is an aromatic blend of cinnamon, nutmeg, cloves, ginger and sometimes allspice. You can buy the spice blend at the store, or you can make your own using common spices you may already have on hand.
HOW CAN YOU USE THE HERB/SPICE?
When chilly weather starts to set in, you may find yourself reaching for pumpkin spice to add warm flavor to coffee, pancakes, or sweet potatoes. It is used to make classic pumpkin pie, muffins, and cookies, but it can also be added to oatmeal, yogurt, hot chocolate, tea and smoothies. Pumpkin spice can be used in savory dishes such as chili and on roasted vegetables.
HOW TO MAKE YOUR OWN PUMPKIN SPICE?
In a small bowl, mix 1 teaspoon ground cinnamon, ¼ teaspoon ground nutmeg, ¼ teaspoon ground ginger, and ⅛ teaspoon ground cloves. This recipe can be multiplied by 10 to last through the holidays. Store the homemade blend in a small, airtight container in a cool, dark place.
RECIPE
Fall Pumpkin Chili
Adapted from the Pioneer Woman
Makes 8 servings
220 calories per serving
216 mg of sodium per serving
INGREDIENTS
- 1 Tbsp. olive oil
- 1 lb. ground turkey
- 1 onion, chopped
- 1 red bell pepper, chopped
- 1 Tbsp. minced garlic
- 2 tsp. ground cumin
- 1 ½ Tbsp. chili powder
- 1 Tbsp. pumpkin spice
- 3/4 tsp. ground black pepper, plus more to taste
- 2 (15-oz.) low sodium cans fire roasted tomatoes, not drained
- 1 (15-oz.) No Salt added can kidney beans, drained and rinsed beans
- 1 (15-oz.) No salt added can black beans, drained and rinsed
- 1 (15-oz.) can pumpkin puree
- 2 1/2 cups No Salt added chicken broth
DIRECTIONS
- In a large Dutch oven, heat the oil over medium heat. Brown the turkey meat, 8 to 10 minutes.
- Remove meat and set aside.
- Add the onion and bell pepper to the Dutch oven. Cook over medium heat, stirring, until softened, 10 to 12 minutes. Stir in the garlic, cumin, chili powder, pumpkin spice and black pepper. Mix well.
- Stir in the tomatoes, kidney beans, black beans, pumpkin puree, chicken broth, and turkey. Bring to a boil over medium-high heat.
- Reduce the heat to medium-low, cover, and cook. Stir occasionally, until the flavors meld, about 20 minutes.
- USE HERBS & SPICES AND LESS SALT FOR GREAT FLAVOR AND BETTER HEALTH!
Flavors of Health Adult Nutrition Programs
Who We Are: Flavors of Health is a nutrition and health program with a community focus that provides classes and workshops on a variety of topics that empower individuals and families to make healthy food and fitness choices and to live healthful lives.
What We Do: Flavors of Health utilizes the latest science and evidence-based practices to merge Louisiana’s unique food traditions with nutrition and health challenges that face our communities. We provide virtual and on-site classes, presentations, workshops, and educational materials on a variety of topics to encourage healthier food and fitness behaviors.
Presentations and Workshops:
- MyPlate and Dietary Guidelines
- Heart Health
- Cooking with Small Appliances
- Weight Management
- Chronic Disease Prevention
- Being Physically Active
- Fats/Sugar/Sodium
- Shopping on a Budget
- Food Safety
- Whole Grains
- Cooking/Recipe Demonstrations
- Lunch and Learn Presentations
- Grocery Store Tours
Signature Education Programs:
- Break up with Salt (Hypertension management)
- Dining with Diabetes (diabetes management)
- Small Changes/Healthy Habits (improving health; reducing risk to chronic diseases)
- Smart Portions (weight management)
Contact your local Flavors of Health nutrition agent for more information on nutrition classes in your area.
Visit our website for more information: lsuagcenter.com/topics/food_health/nutrition/flavors-of-health