Dear Friends:

Originally grown in Central America, pumpkins as we know them were used by Native Americans who wove dried pumpkin into mats, used the seeds for medicinal purposes and enjoyed the taste of pumpkin roasted over an open fire, according to Linda Smith, University of Illinois Extension, County Director, Christian County.

In fact, pumpkin pie originated when the colonists sliced off the pumpkin top, removed the seeds, filled the insides with milk, spices and honey, and then baked the entire pumpkin in hot ashes.

Today, the most popular use of pumpkin, of course, is for decorating as jack-o-lanterns, but we also have the option of selecting the smaller, less watery "pie pumpkin" or "sweet pumpkin" for cooking. Both are excellent sources of Vitamin A, naturally low in both calories and sodium and, as a winter squash, can be used in any recipe calling for acorn, butternut or turban squash.

Did you know that the pumpkin is actually a fruit, a member of the vine crops family called cucurbits, and that Illinois is the top pumpkin producing and processing state in the nation, annually harvesting nearly 12,300 acres of this popular decorative and edible fruit?

What better reason do we need to load the whole family up and travel to one of the many roadside markets or pick-your-own pumpkin patches across Illinois looking for illusive "perfect" jack-o-lantern pumpkin, for those colorful outdoor decorations to grace your fall décor for a pie pumpkin to make that special pumpkin pie your family loves?

Sincerely,

Phyllis A. Herring, Extension Educator, EFNEP/FNP

Celebrate Pumpkins in Illinois

►Illinois grows more pumpkins than any other state in the USA.

►Pumpkins come in different sizes and colors.

►The smaller varieties (6-8 inches wide) of pumpkins are best for cooking.

►Roasted pumpkin seeds are fun to make and taste good. (Ask for recipe on how to roast pumpkin seeds.)

►Canned pumpkin is an easy way to add orange vegetables to your meals.

Cooking With Canned Pumpkin

One 15-ounce can of pumpkin equals 1-3/4 cups of pumpkin puree. Pure pumpkin, solid pack pumpkin and pumpkin puree are all the same.

◊ Add to chili, spaghetti sauce, soups and stews. Slowly add small amounts of canned pumpkin to thicken dishes.

◊ Make a pumpkin smoothie with chilled canned pumpkin, vanilla yogurt, milk and cinnamon.

◊ Blend pumpkin with applesauce or puddings.

◊ Add pumpkin to hot oatmeal.

◊ Storing leftover canned pumpkin—Remove leftover pumpkin from can and store in a sealed plastic or glass
food storage container for…

▪ 1 week in the refrigerator.
▪ 3 months in the freezer.

- Vicki Rowe

Pumpkin Pudding

1 large package instant vanilla pudding mix
1 can (12 oz) evaporated milk
1 can (15 oz) pumpkin
1/2 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
- non-dairy whipped topping

1. Prepare pudding according to package directions except substitute evaporated milk for regular milk.
2. Chill pudding until it thickens, about 15 minutes.
3. Add pumpkin, cinnamon and vanilla to pudding and stir until well blended.
4. Chill and store in refrigerator until ready to serve.
5. Top with whipped topping before serving.

Serves 10. Nutrition facts per serving: calories 130 ~ fat 3 g ~ calories from fat 20 ~ sodium 320 mg ~ total carbohydrate 25 g ~ fiber 2 g

Pumpkin Treats

1/3 cup vegetable oil
1-1/3 cups packed brown sugar
2 eggs
1 cup canned pumpkin
1 teaspoon vanilla extract
1-1/4 cups all-purpose flour
4 teaspoons baking powder
1 teaspoon salt
2 teaspoons cinnamon
1 cup raisins

1. Preheat oven to 400°.
2. In a large mixing bowl, stir oil and sugar until well blended. Add eggs and stir.
3. Continue stirring while adding pumpkin and then vanilla.
4. In another bowl, mix flours, baking powder, salt and cinnamon together. Slowly add to pumpkin batter. Stir until well blended.
5. Stir in raisins.
6. Drop batter by spoonfuls onto lightly greased baking sheet.
7. Bake until lightly browned, 15 to 18 minutes. Cool cookies on wire rack.
8. Store cookies in sealed container in the refrigerator.

Makes 36 cookies. Nutrition facts per cookie: calories 100 ~ fat 2.5 g ~ calories from fat 20 ~ sodium 135 mg ~ total carbohydrate 18 g ~ fiber 1g

Pumpkin Peanut Butter Dip

3/4 cup canned pumpkin
3/4 cup peanut butter
1 cup brown sugar
1 teaspoon vanilla

1. Mix peanut butter and brown sugar.
2. Add vanilla and stir.
3. Add pumpkin and stir until well blended.
4. Serve with graham crackers, bread, apple slices, celery sticks, etc.

Makes 40 tablespoon servings. Nutrition facts per 1 tablespoon: calories 50 ~ fat 2.5 g ~ calories from fat 20 ~ sodium 25 mg ~ total carbohydrate 7 g ~fiber 0 g

Apple Stuffed Acorn Squash

2 acorn squash
1/4 cup maple-flavored syrup
3 tart apples
4 teaspoons soft margarine, melted
1/4 cup chopped nuts

1. Wash squash and cut in half lengthwise.
2. Scoop out seeds and stringy substance and discard.
3. Wash and core un-pealed apples. Chop apples.
4. Combine with remaining ingredients.
5. Fill squash halves with apple mixture.
6. Brush surface with additional melted butter.
7. Put in baking dish and pour in boiling water to depth of 1/2 inch.
8. Cover dish with foil and bake in a preheated oven 400°, for 45 minutes.
9. Uncover and bake an additional 10 minutes.
10. Test squash with fork to be sure it is tender.

Serves 4. Nutrition facts per serving: calories 280 ~ fat 9 g ~ calories from fat 90 ~ sodium 45 mg ~ total carbohydrates 51 g ~ fiber 6 g

Applesauce Breakfast Cake

1 cup unsweetened applesauce
1/4 cup molasses
1/4 cup honey
1/2 teaspoon vanilla
1/4 teaspoon almond extract
1-1/2 cup pancake mix
2 teaspoons canola oil

1. Mix liquid thoroughly.
2. Add the dry mix. Stir gently.
3. Pour into a well-oiled square cake pan.
4. Bake at 350° for 20 minutes or until done. Serve warm with butter and syrup or with a dollop of flavored yogurt.

Serves 12. Nutrition facts per serving: calories 120 ~ fat 1 g ~ sodium 280 mg ~ total carbohydrate 26 g ~ fiber 1g

Baked Apples

4 tart apples
1/4 cup brown sugar, packed
1/4 cup raisins
4 teaspoons margarine
2 teaspoons ground cinnamon
1/4 cup apple or orange juice

1. Preheat oven to 350°F.
2. Scoop out the core of the apples being careful not to cut all the way through.
3. Stuff each apple with 1 tablespoon of brown sugar, 1 tablespoon of raisins and 1 teaspoon of margarine.

4. Place stuffed apples in a baking dish.
5. Pour juice over apples then sprinkle with cinnamon.
6. Bake for 15 minutes or until apples are tender when pierced with a fork.

Microwave Directions:

1. Follow steps 2 and 3 above.
2. Place stuffed apples in microwave safe dish.
3. Pour juice over apples then sprinkle with cinnamon.
4. Microwave for about 8-10 minutes or until apples are tender when pierced with a fork.

Serves 4. Nutrition facts per serving: calories 190 ~ fat 4.5 g ~ calories from fat 40 ~ sodium 60 mg ~ total carbohydrate 40 g ~ fiber 5 g

Sweet Potato Casserole

6 medium sweet potatoes
1/2 cup sugar
2 eggs
1 teaspoon vanilla extract
1/3 cup skim milk
1/2 cup margarine, softened
1/3 cup firmly packed brown sugar
1/3 cup pecans, chopped (optional)
2 tablespoons all-purpose flour
2 tablespoons margarine

1. Cook sweet potatoes in boiling water 45 minutes to 1 hour or until tender.
2. Let cool to touch, then peel and mash.
3. Combine sweet potatoes, sugar, eggs, vanilla, milk and 1/2 cup margarine.
4. Beat at medium speed with electric mixer until smooth.
5. Spoon into lightly greased 12 x 8 x 2 inch baking dish.
6. Combine brown sugar, pecans, flour and 2 tablespoons margarine.
7. Sprinkle mixture over casserole.
8. Bake at 350° for 30 minutes.

Serves 14. Nutrition facts per serving: calories 210 ~ fat 11 g ~ calories from fat 100 ~ sodium 130 mg ~ total carbohydrate 26 g ~ fiber 2 g

Right now, apples are in pretty good supply. Whether you buy locally grown apples or apples from the store, eating apples can add variety, color and nutrition to your meals!

There are several varieties of apples available in many colors and flavors. You can choose apples that are tart for cooking or apples that are sweeter for eating out of hand. No matter what your preference, you can find an apple that is "just right" for your tastes.

The apples that ripen in late summer are not good "keeping" apples. They need to be eaten soon after ripening. Apples that ripen in the fall are better to keep for use into the winter. No matter what your choice of apple, you can't go wrong because one medium-sized apple provides the following:

ˇ About 20% of your fiber for the day.
ˇ Vitamins, including C and beta carotene (if you eat the peel).
ˇ Minerals, including potassium.
ˇ Only about 80 calories and 21 grams of carbohydrate.

Some apples crumble when cooked and those are best when used for applesauce. If the apple keeps its shape when cooked, it is good for baking whole.

When you buy apples, look for fruit with a smooth skin and few bruises. Bruising may indicate an apple that will not keep long. Choose those that are bright in color.

To store apples, refrigerate them in a plastic bag or in the crisper drawer. Check the stored apples often—one bad apple can spoil the whole bag! When you cut a raw apple, it may turn dark. To prevent this, dip the pieces in a fruit juice like lemon, orange, grapefruit or pineapple before combining with other ingredients.

So which variety do you choose? Here are just a few of the varieties and what you can expect when you buy them. For more information, visit the University of Illinois Extension website:

http://www.urbanext.uiuc.edu/apples

Golden Delicious apples are firm and crisp and considered to be an "all-purpose" type apple. When truly ripe it has a yellow skin, is semi-firm, juicy and sweet.

Fuji apples are one of my favorites. It has a sweet, crisp flesh and is a good apple to eat out of hand. Fuji's also work well in cooked products and they store fairly well. The color of a Fuji apple ranges from deep red to a yellow-tinged red color.

Gala apples are another favorite of many. Use Galas to eat from the hand, or in salads and baked products. Galas appear yellow-orange in color and seem to be striped.

Granny Smith apples are those that are bright green in color. They tend to be tart and are good when used in cooking or baking.

Jonagold apples are just as the name implies—a combination of Jonathan and Golden Delicious apples. They are an all-purpose apple with a sweet flavor and crisp flesh.

Arkansas Black apples are a very dark red. Both sweet and tart, this apple will store for longer periods of time.

A few facts…

ˇ It takes about 2 pounds of apples to make one 9-inch pie.
ˇ Apples grow in all 50 states.
ˇ It takes 4 to 5 years for an apple tree to produce fruit.
ˇ Apples are a member of the rose family.
ˇ A bushel of apples weighs about 42 pounds—a peck 10.5 pounds.

Apple Salad for Two

1 large apple, diced
2 tablespoons salad dressing or mayonnaise
1/3 cup seedless grapes, halved
2 tablespoons walnut pieces
1 teaspoon lemon juice

Combine all ingredients and mix well. Chill.

Serves 2. Nutrition facts per serving: calories 154 ~ carbohydrate 18 g ~ fiber 2.5 g ~ fat 10 g ~ sodium 127 mg ~ potassium 160 mg

Diabetes—The Medical Perspective

We all know that smoking is bad for your health. Most of the bad effects are related to the lung and heart. Diabetes increases the risk of heart disease. For those that have diabetes, this risk may be increased.

Smoking affects the smaller blood vessels. So does diabetes. Together they can make vision problems worse, raise your risk of gum disease, increase damage to your nerves and lead to serious foot and leg problems, like infections, ulcers and poor blood flow.

People have a hard time quitting for many reasons. Tobacco is highly addictive and it is a big part of every day life for smokers. Before you quit, study your own smoking habits.

Here are some tips to help you quit:

1. Get ready.
2. Get support.
3. Talk to your doctor about counseling and any medications to help you quit.
4. Learn new skills and behaviors.

There are many benefits to quitting smoking. You'll save money and feel better. If you have high blood pressure, quitting smoking should help control your blood pressure. If you have high blood cholesterol levels, quitting smoking can help this as well.

Quitting smoking is hard. The American Diabetes Association suggests that counseling and helping those who smoke be part of routine care for those who have diabetes.

Additional help is available through the Illinois Tobacco Quitline. Call 1-866-QUIT-YES for help quitting.

Diabetes and Food

If you smoke, you may be worried about gaining weight when you quit. The average person who quits smoking gains about 7 (seven) pounds.

You can minimize weight gain while quitting smoking by increasing physical activity and trying to stay with your meal plan. Talk to a dietitian about including some "rewards" for yourself as you work on quitting smoking.

Tips for staying on your meal plan:

ˇ Drink lots of water.
ˇ Watch your portion sizes.
ˇ Avoid unplanned snacking.
ˇ Don't reach for food when you used to reach for a cigarette.
ˇ Reward yourself with non-food bonuses or treats.

Exercise for Living

Exercise can be an important part of quitting smoking. Exercise can distract you from your cravings, it
can help you to relax and can help to prevent weight gain after you quit.

Quitting smoking can be very stressful. Stress in people with diabetes can alter blood glucose levels. A great way to relax when you are stressed is by moving through a wide range of exercise or body motions. You can loosen up through movement by:

ˇ Circling
ˇ Stretching
ˇ Shaking

Make exercise more fun by adding music. Make sure you get your body moving every day. Think of small changes you can make to become more physically active:

ˇ Take a walking break at work.
ˇ Lift weights while watching TV.
ˇ Make a family walking date.
ˇ Do some household chores.
ˇ Take the bike instead of the car.

Be sure to talk to your doctor before beginning an exercise program.

Recipe to try:

Caribbean Salsa Salad

2 cups cooked brown rice
1 tablespoon chopped fresh cilantro
1 can (15 oz) black beans, rinsed & drained
1 cup frozen corn, thawed
2 cups chopped tomatoes
1 cup salsa
1 cup chopped bell pepper
2 chopped green onions
1 package (4 oz) cubed low-fat
Monterey Jack cheese

1. Combine all ingredients in a large bowl except salsa and cheese.
2.. Gently stir in salsa and cheese.
3. Serve at room temperature immediately or chill.

Total preparation and cooking time: 30 minutes.

Makes 10 servings, one-cup each. Nutrition facts per serving: calories 134 ~ fat 4 g ~ protein 6 g ~ calories from fat 27% ~ carbohydrates 21 g ~ cholesterol 10 g ~ fiber 25 g ~ sodium 295 mg

Using fresh vegetables can be a healthy option for pizza, especially if using delicious, locally grown summer vegetables. Plus...pizza is a popular food that is enjoyed by people of all ages!
Recipes for pizza vary with cultures and personal taste. Many like to add fresh vegetables, but cheese and meat can be added too. In addition, pizza can differ from the type of crust used to the flavor of sauce selected.
Cream cheese makes a unique sauce in place of the traditional tomato base and can shorten preparation time. Just bake a pizza crust and cool before spreading with a layer of flavored or plain cream cheese. Regular or lower fat cream cheese may be used as well as cream cheese flavored with herbs and vegetables.
For vegetable toppings, finely chop fresh vegetables like broccoli, cauliflower, onions, mushrooms and green peppers. Sprinkle over the cream cheese layer. Slices of tomato may be added too. Top with shredded low fat cheddar cheese. It is delicious and can be put together in a short time frame, especially if the crust is ready and the vegetables are cut beforehand.
If tomato sauces are preferred, try the following two recipes from the United States Department of Agriculture (USDA). Some of the ingredients may be purchased ahead and kept on hand, for quick preparation.
Note vegetable toppings may be altered to your family's taste. If you do not have your own garden, visit the local farmer's market or grocery store for more fresh vegetable selections.

Snack Pizzas

1 can refrigerator biscuits, 10 count
1/4 cup tomato paste
1 teaspoon dried leaf oregano
1/4 cup chopped onion
1/3 cup mushrooms, chopped
1/2 cup low-fat cheddar cheese, shredded

1. Preheat oven to 400°F.
2. Lightly grease baking sheets. Pat each biscuit round into a 4-inch circle on baking sheet.
3. Mix tomato paste and oregano. Brush on each biscuit round.
4. Mix onion and mushrooms. Sprinkle over tomato paste mixture.
5. Top with shredded cheese. Bake until crust is lightly browned, about 8 minutes.

Makes 8 pizzas. Nutrition facts per pizza: calories 108 ~ protein 4 g ~ carbohydrates 14 g ~ fat 5 g ~ cholesterol 1 mg ~ sodium 409 mg

Source: USDA Recipe

Kids Cooking Recipes

Quick Pumpkin Cupcakes

1 box regular yellow or vanilla cake mix, 2-layer size
2 eggs
1 tablespoon oil
2/3 cup canned pumpkin
1-1/2 teaspoons pumpkin pie spice
1 cup water or apple juice

Decorations: canned low-fat vanilla frosting; candy corn; black or orange jelly beans; black licorice

1. Preheat oven to 350° F.
2. Spray each muffin cup with non-stick cooking spray or use paper cupcake liners.
3. Blend the cake mix with the eggs, oil, pumpkin, pumpkin pie spice and the water or juice with mixer at low speed until moistened.
4. Beat at medium speed for 2 minutes.
5. Spoon into the prepared muffin pan.
6. Bake 18 minutes or until done. Cool in pan completely before frosting.

Makes 18 cupcakes

Harvest Cereal Bars

1/4 cup margarine or butter
1 package (10 oz) marshmallows
2 tablespoons orange-flavored gelatin
6 cups crisp rice cereal
1/2 cups candy corn

1. Combine margarine and marshmallows in 2-quart glass bowl.
2. Microwave (high), uncovered, 2-1/2 to 3 minutes or until marshmallows are puffed.
3. Add orange gelatin; mix until combined.
4. Stir in cereal until coated.
5. Mix in candy corn. Cool enough to handle.
6. With buttered hands, form mixture into 24 balls. Place on waxed paper until cool. Wrap tightly in plastic wrap for storage.

Tips: Pieces of cut black licorice can be substituted for candy corn.
Mixture can be pressed into greased 13x9-inch baking pan and cut into squares for serving.

Makes 24 balls. Nutrition facts per serving: calories 85 ~ protein 1 g ~ fat 2 g ~ sodium 119 mg ~ cholesterol 0 mg