Pumpkins make more than just great jack-o-lanterns! Your children might be surprised to learn that they can actually eat these traditional Halloween decorations, including the seeds! When you welcome pumpkin into your kitchen, you’ll be happy to realize that it makes a delicious addition to your cooking repertoire all winter long. This orange-fleshed treat is loaded with vitamin A – just one cup fulfills the recommended dietary allowance for kids and adults – which promotes healthy skin, eyes, and a strong immune system. Pumpkins have many health benefits and can be easily added to pancakes, muffins and pasta dishes!
Get your kids involved in making this comforting soup. Ask for their help in selecting the pumpkin. At home, once you have removed the top of the pumpkin, they can help scoop out and clean the seeds. Have your kids guess how many seeds are in the pumpkin, and then let them count to see who got the closest.
When toasted, the seeds make a crunchy high-protein snack. Spread the clean seeds out on a baking sheet and dry overnight, or season with your favorite spices and toast in the oven on a low temperature until golden and crunchy. Let your kids be in charge of selecting seasoning for the seeds. Sweet with cinnamon or savory with sea salt, either way, toasted pumpkin seeds are a special treat! Learn more about pumpkins and orange foods with Super Crew kid Andy.
This easy recipe is a weeknight favorite, and because it yields so much, it is convenient to stash in the freezer. The flavors are remarkably complex considering its simplicity, and children love the sweetness from the apples.
Servings: about 12
To roast the pumpkin (skip this step if using pumpkin puree):
For the soup:
Calories: 122; Fat: 5.5 grams; Carbohydrates: 14 grams; Protein: 5 grams; Sodium: 188 milligrams; Potassium: 393 milligrams; Fiber: 2 grams
Pumpkin is an excellent source of?
We help grow healthy kids, families and communities to create healthier generations!Learn More