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By Charles Infosino
For The Sunday Challenger
[email protected]
Healthy Treats For Halloween
Ghosts, goblins and ghouls seem
frightening on Halloween-but they
are only fictional. The true
monsters of Halloween are the
unhealthy food that peopleespecially children-consume at this
Charles Infosino / For The Sunday Challenger
time of year. But have no fear,
parents! Betsy Oriolo of Burlington, owner of Total Nutrition Therapy, LLC, is ready to
help. She suggests that parents serve their children healthy, homemade treats made
from everyone's favorite harbinger of Halloween, pumpkin.
Though pumpkins are often used just as a Halloween decoration, they are a nutritious
food, rich in vitamin A, potassium, zinc, fiber and beta-carotene. Foods rich in betacarotene (an important antioxidant) may reduce the risk of developing certain types of
cancer. Beta-carotene may also protect against heart disease, arthritis, osteoporosis
and some degenerative aspects of aging.
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One cup of pumpkin puree has only 80 calories,
less than a gram of fat, no cholesterol and many
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Oriolo is a registered dietitian and certified
diabetes educator. She holds a bachelor's degree
in dietetics from the University of Cincinnati and a
Master of Science in Clinical Nutrition from D'Youville College in Buffalo, N.Y.
"I had a strong interest in nutrition and its impact on health and disease related to my
family history of diabetes and weight problems. I chose the profession out of concern
and interest for my family and a desire to help them as much as possible," says Oriolo.
She strives to eat healthy and is a
big fan of Subway, but sometimes
does eat fast food.
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"As long as you don't eat fast food
every meal of every day...but the
occasional Happy Meal at
McDonald's is not the worst choice
in the world," she says. "There are
many healthy options available at
fast food restaurants such as fresh
fruit cups and salads."
Her company, Total Nutrition
Therapy provides in-home-visit
nutrition counseling. The staff
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Charles Infosino / For The Sunday Challenger
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specializes in diabetes/gestational diabetes, weight loss, celiac disease, high blood
pressure, irritable bowel syndrome, cancer prevention, prenatal/postpartum nutrition,
and childhood weight management and high cholesterol.
Oriolo recommends these pumpkin
recipes, just in time for Halloween.
She advises using an egg
substitute, such as Egg Beaters, if
you are concerned about
cholesterol.
To learn more about Total Nutrition
Therapy, visit the website at
http://www.eatright123.com/ or call
(513) 477-4270.
Rich Pumpkin Custard
Serves 8
Ingredients:
* 3 egg whites lightly beaten
* 2/3 (two thirds) cup sugar
* 1 tsp ground cinnamon
* 1/2 (one half) tsp salt
* 1/2 (one half) tsp ground ginger
* 1/4 (one quarter) tsp ground
nutmeg
Oriolo
* Dash ground cloves
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* 1 15-ounce can pumpkin
* 1 tsp vanilla extract
* 1 12-ounce can fat-free evaporated milk
Instructions:
* In a large mixing bowl, beat egg whites, sugar and spices.
* Add pumpkin and vanilla and mix well. Gradually beat in milk.
* Pour into eight ungreased, 6-ounce custard cups.
* Place cups into an 11 x 9 baking pan, adding about 1 inch of water to the pan.
* Bake at 325 degrees for 35 to 40 minutes or until knife inserted near the center of the
custards comes out clean. Top with light whipped topping.
One serving has 125 calories, 2 mg cholesterol, 220 mg sodium, 26 gm carbohydrate, 2
gm dietary fiber, and 5 gm protein.
Cinnamon Pumpkin Cake
Serves 14
Ingredients:
* 1 package (18 ounce) yellow cake mix
* 1 15 ounce can of pumpkin
* 2/3 (two thirds) cup sugar
* 2 eggs
* 1/2 (one half) cup egg substitute
* 1/3 (one third) cup water
* 1/4 (one quarter) cup unsweetened applesauce
* 2 1/2 (2 and one half) tsp ground cinnamon, divided
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* 1/4 (one quarter) tsp ground nutmeg
* 1 1/2 (one and one half) cups confectioner's sugar
* 1/2 (one half) tsp vanilla extract
* 1 to 2 T fat-free milk
Instructions:
* In a large mixing bowl, combine cake mix, pumpkin, sugar, eggs, egg substitute,
water, applesauce, 1 teaspoon cinnamon and nutmeg.
* Pour into a 10-inch fluted tube pan coated with nonstick cooking spray.
* Bake at 350 degrees for 65 to 75 minutes or until a toothpick inserted near center
comes out clean.
* Cool for 10 minutes before removing from pan to a wire rack to cool completely.
* In a small bowl, combine the confectioner's sugar, vanilla, remaining cinnamon and
enough milk to achieve a desired drizzling consistency. Drizzle over cake.
* One serving has 271 calories, 4 gm fat, 30 mg cholesterol, 261 mg sodium, 55 gm
carbohydrate, 2 gm fiber, and 4 grams protein.
Crust-less Honey Cinnamon Pumpkin Pie
Serves 12
Ingredients:
* 3 cups canned pumpkin
* 3 large eggs
* 2 cups 1% milk
* 1/2 (one half) cup plus 2 Tbsp honey
* 1/4 (one quarter) cup margarine, melted
* 2 T vanilla
* 4 slices reduced calorie, light bread, diced
* 3 T flour
* 2 tsp ground cinnamon
* 3/4 (three quarters) cup reduced calorie whipped topping
Instructions:
* Preheat oven to 350 degrees.
* Spray two 9-inch, deep-dish pie plates with cooking spray, set aside.
* In a food processor, combine pumpkin, eggs, milk, honey, margarine and vanilla.
Puree until blended. Add remaining ingredients and process for one minute, stopping
once to scrape sides of bowl.
* Pour into prepared pie pans, bake until knife inserted 1 inch from center comes out
clean, about 40 to 50 minutes.
* Cool on a wire wrack, refrigerate until ready to serve. Cut pies into wedges; garnish
each serving with 1 Tbsp whipped topping as desired.
One serving has 173 calories, 5 gm protein, 6 gm fat, 27 gm carbohydrate, 86 mg
calcium, 116 mg sodium, 55 mg cholesterol, and 1 gm dietary fiber.
Pumpkin Apple Bread
Serves 10
Ingredients:
* 2 cups flour
* 1/4 cup plus 1 tsp granulated sugar
* 1 tsp baking powder
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* 1/2 tsp baking soda
* 1/2 tsp salt
* 1/2 tsp cinnamon
* 1 large egg
* 1 cup low-fat, skim 1.5% buttermilk
* 1 medium apple, peeled, cored and grated
* 1/2 cup canned pumpkin
* 1 tsp confectioner's sugar
Instructions:
* Preheat oven to 350 degrees.
* Spray 9 x 5-inch loaf pan with nonstick cooking spray.
* In a large bowl, combine flour, granulated sugar, baking powder, baking soda, salt and
cinnamon. In a small bowl, beat egg, add buttermilk, apple and pumpkin.
* Add egg mixture to flour mixture and mix until just blended. Do not over blend. Spoon
into prepared pan, and bake about 1 hour to 1 hour and 15 minutes, or until knife
inserted into center comes out clean.
* Cool for 10 minutes, turn out onto wire rack and cool thoroughly. Dust with
confectioner's sugar and serve.
One serving has 155 calories, 4 gm protein, 2 gm fat, 30 gm carbohydrate, 262 mg
sodium, 23 mg cholesterol, and 2 gm dietary fiber.
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