Fall Flavors

I have to admit, I love eating seasonally, and as the leaves begin their descent to the ground, I look forward to the harvest of sweet potatoes and pumpkins and nuts and cranberries and leafy greens and the holiday plates they will fill. Here are some Fall Flavor favorites of mine. I hope you enjoy Cookin’ Up Good Health!
ORANGE you glad it’s pumpkin season! Well, here’s why you should be. Pumpkin is high in fiber which means it will fill you more completely, slow digestion and keep you full longer.  that means you won’t need to eat as much and translates into better weight management. Pumpkin helps to improve glucose tolerance and reduce blood sugars. It’s great for your vision with impressive benefits for cataracts and macular degeneration. Pumpkin fights bacterial and fungal infections and builds the body’s immune system. It’s full of vitamins A & C, and has been shown to help lower risks for prostate and lung cancers.
Pumpkin Muffins
2 cups white whole wheat flour
1 tablespoon baking powder
1 teaspoon salt
2 teaspoons spices (your favorite single or combination – ginger, coriander, allspice, cardamom, cinnamon)
¾ cup evaporated cane juice crystals
½ cup oil
½ cup soy milk
2 teaspoons lemon juice or 1 teaspoon lemon flavoring
1 tablespoon alcohol-free vanilla flavoring
1 can pumpkin, mashed
½ cup pecans or walnuts
Sift flour, baking powder, salt and spices together.  In another bowl, combine sugar with oil and other wet ingredients. Mix for about one minute. Add pumpkin. Add dry ingredients to pumpkin/wet ingredient mixture.  Stir until well blended. Fold in nuts. DO NOT OVERMIX! Place in sprayed muffin tins. Bake at 350 degrees until golden brown.
Yield: 6 jumbo muffins or 12 regular muffins
Creamy Sweet Potato Pumpkin Soup
1 ½ quarts of water
3 medium sweet potatoes, peeled and diced
½ cup onion, diced
1 can pumpkin
1 can coconut milk
Your favorite spices- ginger, coriander, Jamaican allspice, cardamom, cinnamon
Dash of salt and/or Mckay’s NO MSG Chicken Style Seasoning
Place water in a pot and bring to a boil. Add sweet potato and onion. Cook until tender. Drain and reserve water. Mash sweet potato/onion mixture. Add pumpkin and coconut milk and your favorite spices/seasonings. Return to stove and simmer for about 20 minutes. Add reserved water as needed to reach desired consistency. Adjust seasonings. Serve.
Serves 4-6