Most Halloween treats are sweet, but you can also celebrate the holiday with more healthful savory dishes.

Sweet potatoes (or pumpkin) give today’s recipe its orange hue. Use small Halloween cookie cutters (right) to create a kid-friendly side dish that’s rich in vitamin A.

All of the ingredients should be available at a well-stocked natural and organic food store.

Starbucks and other coffeehouses are trotting out their high-calorie winter beverage menu. 

A 12-oz. (Tall) Starbucks Peppermint Mocha made with soy milk has 250 calories, not counting whipped cream (add another 70 calories). A 12-oz. Gingerbread Latte, even with nonfat milk, has 150 calories—220 with whipped cream. You really don’t want to know the calorie count in the full-fat versions. Trust me. 

Save money and calories with today’s Pumpkin Latte, which has only 80 calories per serving. 

The key is smart substitutions, says Jenny Harper, senior culinary specialist for the Nestlé Test Kitchens. In today’s recipe, she blends low-fat dairy with a nutrient-dense ingredient like pumpkin. 

Best of all, the ingredients should be readily available at your local natural and organic food store. Enjoy!

Pumpkin Latte

Makes 2 servings (8 ounces each)

1. Combine coffee, evaporated milk, pumpkin, sugar and pumpkin pie spice in a 2-cup microwave-safe glass measure or small saucepan.
2. Heat until very hot. (If using the stove, select medium-low heat and stir occasionally.)
3. Carefully pour into mugs.

Want a Foamy Top? 

Prepare recipe as directed. Then, carefully transfer the hot mixture into a blender container. Cover with lid, and hold it down with a folded towel or potholder. Blend for 1 minute.

Nutrition Facts per Serving: 80 calories, 0 g total fat (0 g saturated fat), 0 mg cholesterol, 90 mg sodium, 14 g carbohydrate,  1 g fiber,  12 g sugar,  5 g protein,  80% vitamin A, 20% calcium

Recipe and photo courtesy of Nestlé

Hope you had a safe, happy Halloween. Here are the answers to yesterday’s pumpkin-themed quiz.

Answers

1. D. Approximately 1.1 billion pounds of pumpkins were grown last year in the top U.S. pumpkin-producing states.
2. B. Illinois led the country by producing 496 million pounds of pumpkin. California, Pennsylvania and New York each produced at least 100 million pounds, according to the U.S. Department of Agriculture.
3. C. Carotenoids (lutein, alpha-carotene, beta-carotene) are antioxidants that account for the orange color of pumpkins, carrots, sweet potatoes and winter squash. Converted to vitamin A in the body, carotenoids have cancer-fighting properties. See Think Orange! for more details.
4. A. A pumpkin is a fruit. It’s a member of the Cucurbitaceae family, which includes fruits and vegetables like melons, squashes, cucumbers and gourds.
5. D. The Spooktacular is a standard orange pumpkin, weighing in at 2 to 5 pounds. The Baby Boo and Sweetie Pie are miniature pumpkins. Jack Skellington, however, was Johnny Depp’s character in Tim Burton’s The Nightmare Before Christmas.
6. B. Tim Roth, now starring in the Fox Network drama Lie to Me, played Pumpkin (Ringo) in Pulp Fiction.
7. D. Toasted pumpkin seeds are an excellent source of protein, fiber, magnesium and phosphorus. Click here for the basic recipe, and check out Sweet-Hot Pumpkin Seeds with Autumn Spices.
8. D. A pumpkin is 90% water, which explains why there are only 49 calories in a 1-cup serving of cooked pumpkin.
9. B. While many bisques do contain dairy products, meat or seafood, the term “bisque” denotes a thick soup. It may derive its creaminess from pureed vegetables in lieu of dairy.
10. A. Pepitas are the green pumpkin seeds encased in a white hull (husk). When you extract seeds from a fresh pumpkin, you’ll toast the white unhulled seeds. You may also buy the hulled green seeds, which are popular in Mexican cuisine. Try Pepita-Crusted Halibut with Blood Orange-Jicama Chutney.

Let us know how you scored!

To celebrate Halloween, I’m posting a multiple-choice quiz that tests your pumpkin acumen. I’ll post the answers tomorrow, so be sure to tune in.

1. How many pounds of pumpkins were grown last year in the top U.S. pumpkin-producing states?

A. 100 million

B. 300 million

C. 700 million

D. 1.1 billion

2. Which U.S. state produced the most pumpkins last year?

A. California

B. Illinois

C. Pennsylvania

D. New York

3. A pumpkin’s bright orange color reflects a high level of which nutrient?

A. Magnesium

B. Vitamin C

C. Carotenoids

D. Zinc

 4. A pumpkin is a:

A. Fruit

B. Vegetable

C. Neither

5. Which of the following is not a variety of pumpkin?

A. Spooktacular

B. Baby Boo

C. Sweetie Pie

D. Jack Skellington

6. “Pumpkin” was a character in which acclaimed movie?

A. One Flew Over the Cuckoo’s Nest

B. Pulp Fiction

C. Rosemary’s Baby

D. The Godfather

7. Toasted pumpkin seeds are an excellent source of:

A. Protein

B. Fiber

C. Magnesium

D. All of the above

8. What percentage of a pumpkin is water?

A. 20%

B.  50%

C. 70%

D. 90%

9. We have published organic recipes for Roasted Pumpkin Soup and Pumpkin Bisque. What distinguishes a bisque from other soups?

A. A milk or cream base

B.  Thicker than standard soups

C. Contains meat or seafood

D. All of the above

10. Pepitas are:

A. Hulled pumpkin seeds

B. Whole pumpkin seeds

Yesterday, I provided the basic recipe for Toasted Pumpkin Seeds.

Today’s recipe ups the flavor ante, with spices that will remind you of red pepper jelly—both sweet and hot.

If you’ve purchased a Halloween pumpkin, you’ll have the basis for a high-protein snack. If not, you may use raw pumpkin seeds from the snack or nut aisle of your local natural and organic food store.

Enjoy!

Sweet-Hot Pumpkin Seeds with Autumn Spices

Makes 8 servings (2 tablespoons each)

1. Remove seeds from pumpkin with a large spoon. To separate seeds from pumpkin fiber, place the mixture in a large bowl filled with cold water. Wash and dry them thoroughly.
2. Preheat oven to 375°F. Lightly coat a baking sheet with canola oil spray. Place seeds in one layer on a baking sheet and toast for 10 minutes.
3. Meanwhile, in small skillet, whisk together oil, spices, sugar, salt and water. Simmer on low heat, stirring occasionally, until seeds finish toasting.
4. Remove seeds from oven, and stir into spice mixture, coating evenly. Cook on stove for another 5 minutes.
5. Return seeds to baking sheet, patting into one layer. Bake about 10 minutes, until crisp.
6. Remove from oven, and let cool. Gently loosen from baking sheet with tip of metal spatula. Store in a tightly covered container.

Recipe and photo courtesy of the American Institute for Cancer Research

Pumpkin seeds are one of my favorite fall snacks. Companies like Eden Organic offer bags of dry-roasted seeds, including a spiced version. The seeds are a great source of protein, fiber, phosphorus and magnesium. Unlike most of the nonorganic brands, Eden’s pumpkin seeds are relatively low in sodium (75 to 100 mg per 1/4 cup). 

If you’re carving an organic pumpkin this Halloween, toast your own seeds and flavor them with your favorite herbs and spices. The basic recipe follows. Tune in tomorrow for some kicked-up Sweet-Hot Pumpkin Seeds with Autumn Spices. 

Toasted Pumpkin Seeds

1 small pumpkin
2 tablespoons vegetable oil
Salt

1. Preheat oven to 300°F.
2. Remove seeds using a large spoon. To separate seeds from pumpkin fiber, place the mixture in a large bowl filled with cold water.
3. Stir the mixture, and seeds will float to the surface. Remove seeds with a slotted spoon, and pat them dry on paper towels.
4. Place seeds in a dry bowl. Coat them with vegetable oil.
5. Spread seeds on a foil-lined baking sheet, coated with nonstick spray, and sprinkle with salt.
6. Bake 30 to 40 minutes, or until lightly browned.

Recipe courtesy of Pumpkin Masters

At this time of year, formerly barren lots on even the busiest city streets are transformed into pumpkin patches.

Local farmers’ markets display a bevy of gourds, and kids go into hyperdrive as they suit up to turn their carefully selected finds into jack-o’-lanterns.

Pumpkin carving is much like driving: safety first. Thankfully, alternatives to serial killer-style kitchen knives are available at supermarkets, party stores and organic food stores. The Pumpkin Masters Carving Kit, for example, includes five tools and 14 patterns. The company also offers a children’s version.

As I’ve admitted in the past, I usually opt to cook with canned organic pumpkin puree—in particular, Farmers Market Organic Pumpkin. It’s a hassle-free base for Early-Morning Pumpkin Maple Oatmeal, Pumpkin Curry Soup, Roasted Pumpkin Soup, Pumpkin Bisque and Pumpkin Five-Spice Butter.

Tune in tomorrow for a new recipe: Toasted Pumpkin Seeds. In the meantime, check out some of my past posts:

• Pumpkin Power
• Organic Halloween Cuisine
• Think Orange!
• Attention, Pumpkin Carvers: Pulp Clogs Plumbing
• Carve Your Halloween Pumpkin Safely
• The Halloween Candy Conundrum
• Go Wild for Halloween!
• Healthy Holiday Baking
• Ghostly Meat Loaves
• You’re Never Too Old for Halloween
• Why Dogs—and Small Children—May Hate Halloween
• A Halloween Environmental Tale

This hearty soup, served with a salad and some crusty bread, will prepare trick-or-treaters for their annual fright-night activities. Easy to make, it’s sure to be the hit of any home or office Halloween party. All of the ingredients are available at your local natural and organic food store.

Pumpkin Curry Soup

Makes 6 servings

2 tablespoons butter or margarine
1 cup (1 small) chopped onion
2 large cloves garlic, finely chopped
1½ teaspoons curry powder
1/2 teaspoon salt
1/4 teaspoon ground white pepper
3 cups chicken broth
1 can (15 ounces) pumpkin puree
1 can (12 fluid ounces) evaporated milk

1. Melt butter in large saucepan over medium-high heat. Add onion and garlic. Cook, stirring frequently, 2 to 3 minutes or until tender. Stir in curry powder, salt and pepper; cook 1 minute.
2. Add broth and pumpkin; bring to boil. Reduce heat to low; cook, stirring occasionally, 15 to 20 minutes.
3. Stir in evaporated milk. Transfer mixture to food processor or blender (in batches, if necessary); cover. Blend until smooth. Serve warm.

Recipe and photo courtesy of Libby’s 100% Pure Pumpkin

In France, pumpkin has become a chic ingredient in sweet and savory tarts, puddings, gratins and soups. It’s definitely the star of the show in our end-of-the-week recipe. All of the ingredients can be found in your local natural and organic food store. Visit us on Monday for more pumpkin recipes!

Pumpkin Bisque

Makes 6 servings

1 tablespoon canola oil
1 apple (any kind), peeled, cored, seeded and coarsely chopped
1 leek, white part only, finely chopped
4 cups fat-free, reduced-sodium chicken or vegetable broth
1 sweet potato, peeled, halved lengthwise and cut in 1/2-inch slices
1 can (15 oz.) puréed pumpkin (not pumpkin pie filling)
1/4 teaspoon dried thyme leaves
Salt and freshly ground pepper, to taste
4 teaspoons finely minced chives, for garnish

1. In a large, heavy saucepan, heat oil over medium-high heat. Sauté apple and leek until the leek softens, about 4 minutes.
2. Add the broth, sweet potato, pumpkin and thyme. Bring the soup to a boil over high heat; then reduce the heat and simmer uncovered until the yam and apple are soft when pierced with a knife, about 20 to 25 minutes.
3. Transfer soup to a blender or food processor and purée. Add salt and pepper to taste. Divide among 6 bowls. Garnish with the chives and serve.

Recipe and photo courtesy of the American Institute for Cancer Research