Recipes

• 2 cups milk
• 1 cup canned pumpkin
• ½ teaspoon cinnamon
• ⅛ teaspoon salt
• ½ cup polenta or coarse-ground cornmeal
• 1 tablespoon butter
• 1 tablespoon maple syrup or honey, optional

• Combine the milk, pumpkin, cinnamon, and salt in a medium saucepan.
• Bring the mixture to a boil over medium heat.
• Slowly pour in the polenta while whisking continuously to combine.
• Reduce the heat and simmer for about 20 minutes, whisking occasionally, until the polenta is thick and creamy. Be careful, as hot polenta may bubble and splatter.
• Add a little more milk or water if needed to reach your desired consistency.
• Remove from heat.
• Stir in the butter and maple syrup or honey, if using.
• Serve warm.

Nutrition Highlight:

• Pumpkin provides fiber, potassium, and beta-carotene, which the body can convert to vitamin A. Milk adds protein and calcium, while polenta provides carbohydrates for energy.

Make It Your Own:

• Use whatever fruit you have available for dipping, whether
• fresh, frozen, or canned. Try a different nut or seed butter in place of peanut
• butter or adjust the amount of honey and cinnamon to taste.

Storage:

• Refrigerate leftovers in a covered container for 3–4 days. Polenta thickens as it cools, so add a little milk or water when reheating.

• 1 can (15 oz) pumpkin purée
• 1 cup brown sugar
• 2 eggs
• ½ cup vegetable oil
• 1½ cups all-purpose flour
• 1¼ cups whole-wheat flour
• 1 tablespoon baking powder
• 2 teaspoons cinnamon
• 1 teaspoon nutmeg
• ¼ teaspoon ground ginger
• ½ teaspoon salt
• 1 cup raisins
• 1 cup chopped nuts

• Preheat the oven to 400°F.
• In a large bowl, stir together the pumpkin, eggs, and vegetable oil until well combined.
• In a separate bowl, combine the all-purpose flour, whole-wheat flour, baking powder, cinnamon, nutmeg, ginger, and salt.
• Add the dry ingredients to the pumpkin mixture and stir until combined.
• Stir in the raisins and chopped nuts.
• Drop the dough by tablespoonfuls onto a lightly greased baking sheet, leaving about 1 inch between each cookie.
• Gently flatten each cookie with the back of a spoon.
• Bake for 10–12 minutes, or until the tops are dry and beginning to brown.
• Allow to cool slightly before serving.

Nutrition Highlight:

• Pumpkin provides fiber and beta-carotene, which the body can convert to vitamin A. Whole-wheat flour, raisins, and nuts add fiber and other nutrients, while eggs and nuts contribute protein.

Make It Your Own:

• Use whatever dried fruit or nuts you have available. Try dried cranberries, chopped dates, sunflower seeds, or other nuts. You can also add oats or adjust the spices to your taste.

Storage:

• Store in an airtight container at room temperature for up to 3 days, or refrigerate for up to 5 days. Cookies can also be frozen for longer storage.

• 5 eggs
• 2 russet potatoes, peeled, cleaned, and cut into ½-inch cubes
• 1 tablespoon vegetable oil
• Nonstick cooking spray
• ½ cup onion, chopped
• ½ cup bell pepper, chopped (red or green)
• ½ cup corn, canned or frozen and thawed
• ½ cup tomato, chopped
• ¼ teaspoon salt
• ¼ teaspoon black pepper

• Heat the vegetable oil in a medium skillet over medium heat.
• Add the potatoes, bell pepper, and onion. Stir gently to coat the vegetables with oil.
• Cook for about 15 minutes, stirring often, until the potatoes are tender.
• Remove the potato mixture from the skillet and set aside.
• Beat the eggs in a bowl.
• Reduce the skillet heat to low-medium and lightly coat the skillet with nonstick cooking spray.
• Add the beaten eggs and cook, stirring frequently, for about 5 minutes, or until the eggs are set.
• Stir the potato mixture, corn, and tomatoes into the eggs. Season with salt and black pepper.
• Serve immediately. Top with salsa or shredded cheese, if desired.

Nutrition Highlight:

• Eggs provide protein and nutrients such as choline and vitamin B12, while potatoes provide carbohydrates, potassium, and fiber. The peppers, corn, tomatoes, and onion add fiber and a variety of vitamins, minerals, and other beneficial plant compounds.

Make It Your Own:

• Use whatever vegetables you have available. Fresh, frozen, or canned vegetables can be substituted when appropriate. Try spinach, zucchini, mushrooms, or leftover cooked vegetables. You can also use sweet potatoes instead of russet potatoes or add beans, leftover chicken, or another protein to make the scramble more filling.

Storage:

• Refrigerate leftovers in a covered container for 3–4 days. Reheat until heated through.

• ½ cup popcorn kernels
• ¼ cup vegetable oil
• Favorite seasoning blend, optional

• Heat the oil in a large pot over medium-high heat. Add 4 popcorn kernels and cover the pot with a lid.
• Once the 4 kernels have popped, carefully add the remaining popcorn kernels and replace the lid.
• Shake the pot gently over the heat to help prevent the kernels from burning.
• Continue cooking until the popping slows to a few seconds between pops.
• Remove the pot from the heat and carefully remove the lid.
• Add your favorite seasoning blend, if desired, and toss to coat.

Nutrition Highlight:

• Popcorn is a whole grain and provides fiber. Preparing popcorn at home allows you to control the amount of oil and added salt or seasoning.

Make It Your Own:

• Use whatever seasoning you have available. Try cinnamon, chili powder, garlic powder, Italian seasoning, or a combination of your favorite spices. You can also adjust the amount of oil to your preference.

Storage:

• Store leftover popcorn in an airtight container at room temperature for up to 2–3 days.