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by Tara Sallee MS, RD, LD, Hy-Vee Corporate Dietitian
In the age of viral internet trends and social media sensations, it’s all too easy to get swept up in the latest nutrition fads that promise extraordinary health benefits and miraculous transformations. But do some of these “superfoods” hold up to the hype? I will help you navigate the maze of two prominent nutrition trends. We’ll explore the health benefits and how to incorporate these foods into your meal plan. Let’s separate nutrition fact from fiction so that you can make informed choices to meet your health and wellness goals. First up – cottage cheese! From ice cream to omelets, cottage cheese has been enjoying the spotlight. While some people don’t appreciate its texture, others are adding it to their diet every chance they get. One reason for incorporating cottage cheese in a diet is its protein content. Protein is essential for muscle growth. It also helps you feel full and satisfied to support weight management goals. And protein isn’t the only nutrient in cottage cheese. It contains several B vitamins, including B12, riboflavin (B2) and niacin (B3), which are important for energy metabolism, nerve function and maintaining healthy skin. But one nutrient present in cottage cheese to be aware of is sodium. If you are concerned about blood pressure management, compare brands of cottage cheese and find a brand that is lower in sodium. Or focus on adhering to the serving size and pay attention to the frequency at which you consume cottage cheese if you are monitoring your sodium intake. Last, but certainly not least: Cottage cheese is incredibly versatile. It can be used in savory dishes like salads and omelets as well as in sweet treats like smoothies and desserts. This versatility makes it easy to incorporate into your diet. In summary, cottage cheese meets the mark and can be part of a balanced diet. Now let’s explore chia seeds. Chia seeds have gained popularity in recent years for their impressive nutritient profile and versatility. Let’s break down why these tiny seeds are being touted for their health benefits – specifically digestive and heart health. Chia seeds contain soluble fiber, which can help promote regular bowel movements, prevent constipation, and support a healthy digestive system. Of course, when increasing fiber in your diet, it is important to increase fluid intake. As you increase your fiber intake you may notice bloating or constipation if you are not consuming enough water. Chia seeds are also associated with heart health benefits due to their ALA omega-3 fatty acid content. Omega-3 fatty acids support heart health by reducing inflammation and improving cholesterol levels. Just like cottage cheese, chia seeds are incredibly versatile and can be added to various foods and beverages. While you can simply mix with water and drink, I recommend adding a tablespoon to your yogurt or oatmeal or even blending in a smoothie. You can boost the fiber intake of your weekend brunch by adding chia seeds to muffins, pancakes or waffle batter. Love eating leafy greens? Try mixing chia seeds into your favorite salad dressing and drizzling on your salad for an extra dose of fiber. To conclude: Chia seeds meet the mark and can be incorporated in a balanced diet. Balance is key to supporting a healthy lifestyle. I recommend speaking to a registered dietitian to help you create a meal plan to support your health and wellness goals. And try making this fabulous Cottage Cheese Breakfast Bowl at home to fuel your day and enjoy the health benefits! Cottage Cheese Breakfast Bowl Serves 2 All you need: 4 cups Hy-Vee large curd 4% milkfat cottage cheese 1 cup Hy-Vee Short Cuts triple berry blend ½ cup Good Graces gluten-free Oats & Honey Protein Granola 2 tbsp Hy-Vee natural sliced almonds 2 tbsp Hy-Vee honey Fresh mint, for garnish All you do: 1.Divide cottage cheese between 2 serving bowls. Arrange berries, granola and almonds on top. Drizzle with honey. Garnish with mint leaves, if desired. Recipe source: https://www.hy-vee.com/recipes-ideas/recipes/cottage-cheese-breakfast-bowl Still have questions on nutrition trends or just wondering how to get started on your health and wellness journey? Speak with a Hy-Vee registered dietitian who can help you create a plan that works for you. If you’re ready to learn how a Hy-Vee dietitian can help you, schedule a complimentary Discovery Session today by contacting our Discovery Call Center via email nutritionservices@hy-vee.com or calling (515) 695-3121. This information is not intended as medical advice. Please consult a medical professional for individual advice. by Joe Jerek, Missouri Department of Conservation
Preliminary data from the Missouri Department of Conservation (MDC) shows that deer hunters in Missouri harvested 193,669 deer during the November portion of firearms deer season, Nov. 11-21. Of the 193,669 deer harvested, 105,614 were antlered bucks, 16,081 were button bucks, and 71,974 were does. Top harvest counties were Franklin with 4,289 deer harvested, Texas with 4,208, and Howell with 3,749. For current ongoing preliminary harvest totals by season, county, and type of deer, visit the MDC website at extra.mdc.mo.gov/widgets/harvest_table/. This year’s harvest total was 3% lower than last year and 2% higher than the previous five-year average. For more harvest information from past years, visit mdc.mo.gov/hunting-trapping/species/deer/deer-reports/deer-harvest-summaries. New CWD Portion in Management Zone Counties Deer hunting continues in Missouri with the new CWD firearms portion running Nov. 22-26 in CWD Management Zone counties. Hunters will be able to use any unfilled firearms deer hunting permits during the CWD portion and must abide by the statewide limit of one antlered deer during the firearms deer season, all portions combined. Hunters must also abide by county-specific firearms antlerless permit numbers. CWD testing is not required during the CWD portion, but voluntary CWD testing is available. Archery deer hunting resumes Nov. 22 through Jan. 15, 2024. The late youth portion runs Nov. 24-26. The late antlerless portion of firearms deer season runs Dec. 2-10 in open counties and the alternative methods portion will occur Dec. 23 through Jan. 2, 2024. Get more information on Missouri deer hunting from MDC’s 2023 Fall Deer and Turkey Hunting Regulations and Information booklet, available where hunting permits are sold and online at mdc.mo.gov/hunting-trapping/species/deer. Federal report forecasts the Midwest’s climate futureby Christopher Ingraham, Missouri Independent More ticks. More mosquitos. Those are just a couple of the climate impacts facing Midwestern states in the coming decades, according to the just-released Fifth National Climate Assessment. The massive, congressionally-mandated report is released roughly every five years in an attempt to track how climate change is affecting the United States, and what policymakers can do to address the issue. In addition to national trends, the report also summarizes findings for each U.S. census region. Here are the assessment’s five main takeaways for the Midwest.
Major disruptions to agriculture are coming
The Midwest produces roughly one third of the world’s corn and soybeans, and increasingly erratic weather patterns are going to make that more difficult. The growing season is getting longer, summers are getting hotter, and precipitation is becoming more volatile, with rapid cycling between extreme wet and dry conditions. Milder winters are allowing various agricultural pests (stink bugs, corn earworms, etc.) to make their way northward, putting further pressure on growers. But the report credits farmers and policymakers for taking proactive steps to address these problems. Practices like cover crops, no-till farming, and more precise application of fertilizers can help smooth out some climate-driven volatility, making boom and bust cycles less severe. But farmers may have to settle for reduced yields, and reduced profits, as a trade-off.
Ecosystems are degrading
The natural environment is also responding to the changing climate, often for the worse. On land, some cold-adapted species like moose and the monarch butterfly are fighting for survival as warm weather invaders move in. Wildfires are becoming more common, fouling the air and altering the landscape. Flooding and droughts, meanwhile, are stressing aquatic ecosystems. Popular species like walleye and trout are, in some cases, becoming more scarce as a result. Winter ice cover is diminishing, reducing opportunities for ice fishing and other recreational pursuits. As temperatures rise and ice weakens, winter drownings are becoming more common.
Greater risks to public health
A warming climate is expected to worsen air quality in the Midwest. Higher temperatures mean more production of ground-level ozone, which causes various respiratory problems. A hotter climate also means more wildfires and more smoke pollution. Extreme heat events will lead to death and hospitalization. But there will be smaller effects too. Warmer spring and fall temperatures mean more pollen and more intense allergy seasons. Oak pollen alone could drive a 7% increase in asthma-related ER visits by 2050, according to the report. Heavier precipitation events will lead to major floods like the Red River flood of 1997, as well as smaller more localized events that cost time and energy to manage. Warmer winters mean more ticks and all the illnesses they harbor. Already, Lyme disease incidence across the Midwest has increased roughly fivefold since 2000. Mosquito-borne illnesses like West Nile virus, Zika and others may become more common.
More infrastructure headaches
Changes in temperature and precipitation will place more stress on roads, bridges, dams, power grids and other pieces of vital infrastructure. Increased or decreased river flow on the Mississippi, for instance, will lessen the number of transport ships able to travel on it. “Without coordinated adjustments to monitoring, water releases, and communications along the river, significant disruptions to traffic flow and volume of goods transported are expected,” the report warns. High temperatures reduce power line carrying capacity at the same time demand for air conditioning increases, raising the odds of grid failures.
Messier hydrology
Total annual precipitation is expected to keep rising across the Midwest, according to the report. But it will come concentrated in major flooding events interspersed with periods of drought. More will fall as rain and less as snow, with predictable consequences for ski resorts, snowmobile manufacturers, and other parts of the winter recreation industry. The average summer surface water temperature on Lake Superior has already increased by about 5 degrees Fahrenheit since 1980, according to the report. The implications for the overall ecology of the lake are unknown. This story was first published by the Minnesota Reformer, a States Newsroom affiliate. Missouri Independent is part of States Newsroom, a network of news bureaus supported by grants and a coalition of donors as a 501c(3) public charity. Missouri Independent maintains editorial independence. Contact Editor Jason Hancock for questions: info@missouriindependent.com. Follow Missouri Independent on Facebook and Twitter. The following information is derived from Grain Valley Police Department daily calls service log for the week of November 12-21, 2023.
November 12, 2023 Buckner Tarsney/AA Citizen Contact November 14, 2023 200 Blk Cannon area Dog barking November 15, 2023 900 Blk Deer Creek Suspicious person 1000 Blk NW Crestwood Dr Missing Juvenile 1800 Blk Tayler Ct Verbal Disturbance 700 Blk Main St Alarm 1000 SW Eagles Pkwy Alarm 1000 Blk Buckner Tarsney K-9 Use I-70/22.8 mm agency assist I-70/23 mm agency assist November 16, 2023 I-70/BB Motor vehicle accident 500 Blk South Civil Standby Tyler/Duncan Semi Stuck PHQ Walk in report Harassment PHQ Walk in report Stealing 600 Blk NW Eagle welfare check November 17, 2023 PHQ citizen contact 1000 Blk Eagle Ridge Dr Welfare check Juvenile 700 Blk SW Shorthorn Theft 100 Blk Old 40 motor vehicle accident 400 Blk W Walnut suspicious auto November 18, 2023 Buckner Tarsney/I-70 Area Check PHQ Public Service 700 Blk Scenic Ln citizen contact 100 Blk Armstrong Suspicious party PHQ citizen contact PHQ threats PHQ advise and release BB/RD Mize Rd DWI 700 blk Harvest circle Suspicious vehicle 300 Blk Rock Creek Ln citizen contact 200 Blk Barr Rd Verbal disturbance 200 Blk Cross Creek welfare check 200 Blk Gregg Property Damage 700 Blk Main Missing Person November 20, 2023 1000 Blk NW Sawgrass suspicious auto WB I-70 motor vehicle accident 1000 Blk NW Long Dr Stolen Vehicle I-70 Traffic control I-70/28 mm WB agency assist 500 Blk SW Lakeview suspicious person 900 Blk Deer Creek suspicious person PHQ Citizen contact 500 Blk Graystone Theft PHQ Theft 1000 Blk Pamela Dealer Verification PHQ motor vehicle accident 400 Blk Laura Ln Theft PHQ Theft November 21, 2023 40/Kirby agency assist PHQ citizen contact PHQ Public Service 1000 Blk Long citizen contact 100 Main St suspcious auto 100 Main St suspcious person 1000 Blk Broadway theft 900 Blk Ryan Disturbance 70/Main citizen assist Sycamore/Rosewood citizen contact PHQ Identity Theft PHQ citizen contact Additional calls for service: Domestic Violence: 1 Order of Protection: 2 CIT/Mental Health Welfare Check: 3 This time of year reminds us to pause and remember all the reasons we have to be thankful. It's a time when people come together to give back to their communities and spread kindness.
The power of philanthropy is often underestimated, but it has the ability to significantly impact our Eastern Jackson County communities. Truman Heartland Community Foundation (THCF) has been at the forefront of philanthropy in the region for 41 years. So far this year, just over 300 Truman Heartland Community Foundation fundholders have contributed more than $2 million in funding to all kinds of nonprofit organizations. December is traditionally the biggest month for giving, so we expect to see a significant increase in donations over the next six weeks. From Raytown to Raymore, Englewood to Tarsney Lakes, the thoughtful generosity of our friends and neighbors is heartening. Earlier in November, we hosted our 28th Annual Competitive Grants Luncheon, awarding $453,733 in competitive grants to 59 local nonprofit agencies. The funding for these grants mainly comes from endowed funds set up through donor estate gifts. Just over $30,000 in additional funding was provided through the generosity of current Truman Heartland fundholders, the THCF Youth Advisory Council endowment fund, and the Junior Service League. Competitive grants help nonprofit organizations serving suburban Eastern Jackson and Cass County communities by providing much-needed programs and project funding. The volunteers who served on the THCF Grants Committee spent countless hours over the summer and fall reviewing all 126 grant proposals in detail. It would be impossible for the foundation to do this work without the dedicated support of these community volunteers. If you see any of these people out and about town, please thank them for all they do. Led by Allan Thompson as Chair, the 2023 THCF Grants Committee included Cathy Allie, Ted Bowman, Rev. Aaron Brown, Dr. Robert Cordell, Beth Franklin, Ryan Gibson, Nancy Griego, Lori Halsey, Liesl Hays, Damon Hodges, Mayor Mike Larson, Dave Mayta, Ritchie Momon, Joe Mullins, Steve Noll, Tom Rohr, Merideth Rose, Dr. Beth Rosemergey, DeeAnn Stock, Trish Totta, and Dr. Joy Vann-Hamilton. During the Competitive Grants Luncheon event, there were several members present from THCF's Legacy Society, which is comprised of individuals who have generously included the Foundation in their estate plans. These new members were recognized for their deep commitment to philanthropy and their legacy of giving back to the community: Bob Glaser, Gerald Rooker, Brent Schondelmeyer & Lee Williams, John & Karen Schuler, and Lennie Wyre. The luncheon provided an opportunity for the foundation to acknowledge and thank these individuals for their generous support. Their contributions and foresight have helped to ensure that the Foundation will continue to make a positive impact on our communities for years to come. As you soak up the warm glow of twinkling lights and holiday cheer over the coming weeks, take a moment to thank someone you know—someone who makes a habit of doing amazing things for their community. For decades, our foundation fundholders have been creating positive change by providing millions of dollars in funding through competitive community grants, educational scholarships, field-of-interest funds, and more. Their work has transformed the lives of countless individuals, families, and organizations throughout our Eastern Jackson County community and beyond. For all that they do, I am truly thankful. By working together, we can create a better world for all of us to live, work, and serve, not just during the holidays but for generations to come. Phil Hanson is the President and CEO of Truman Heartland Community Foundation, a public charity committed to improving area communities by promoting and serving private giving for the public good. Founded in 1982, THCF serves individuals who, through their private giving, wish to support the public good in the most tax-wise and effective manner. For more information, visit www.thcf.org or call 816-836-8189. by John Unrein Momentum is mighty in the game of football. That cliché proved true again on November 18th as the Grain Valley Eagles could not keep momentum on their side in their Class 5 quarterfinal playoff matchup against the Webb City Cardinals. With the game tied at fourteen apiece, a fumble on the one-yard line by the Eagles was recovered by the Cardinals in the end zone with 4:40 remaining in the second quarter. Webb City would convert that turnover into a go ahead score on a 4th and 19 fade pass from sophomore quarterback Gabe Johnson to junior wide receiver Joseph DeGraffenreid with two minutes remaining in the half. The legs of Johnson would produce touchdown runs of 90 and 78 yards during the first and third quarters respectively for the Cardinals vaunted rushing attack. Webb City would go on to amass 452 yards rushing on 46 attempts. Grain Valley fought hard to match that offensive production. Seniors Sal Caldarella and Ty Williams led the charge for the Eagles. Caldarella threw for 271 yards through the air and four touchdowns (with a quarterback rating of 140.8). Williams would rush for 174 yards on 22 attempts and find paydirt in the end zone at the 9:05 mark of the first quarter. With blood on their uniforms and tears in their eyes both Caldarella and Williams reflected on their playoff run and what this season meant to each of them after the game. “God is good, and I am blessed to be able to play this sport. I love this senior class. They have been amazing to play football with this season,” Williams said. “I have been fortunate enough to play football for the Eagles for four years and I would not trade it for anything. The comradery of lifting weights in the summer, pushing a sled, and running hills in 105-degree heat with people you consider your brothers on either side of you is something I will never forget.” Caldarella could be heard throughout the game urging his teammates not to stop playing until the clock hit zero. “What we did tonight shows the heart of this team. It was an honor to play with these guys. There is truly no better feeling than being an Eagle. The smiles and laughs that would greet you when you walked into the locker room after school each day is something I will always cherish,” Caldarella said. The Eagles 10-2 season is highlighted by its 5th consecutive district title with head coach David Allie at the helm. Allie’s wisdom and work ethic has put Grain Valley on the map as a Class 5 football power in the State of Missouri. The Eagles would produce a whopping 464 points scored during their 2023 campaign, while permitting 247 points scored. You must score points in big class Missouri football to make a run in the playoffs. The Eagles have gradually improved each year in that regard during Allie’s tenure. “The mistake on the goal line and the onside kick (we almost recovered) hurt, but we did not stop fighting. We led at one point and the game was tied three times. Number three for them (Webb City) is slippery. Even though we were chasing our tail at times, I felt like we had a good defensive game plan and were never out of the contest. We just ran out of time with the final score 49 to 35 for them.” Allie said. “This senior class has believed and bought in. The team we played tonight is a good ball club and so are we. There is no plan or speech you prepare for the team or the media after a loss like this one. The buy in by the kids and the expectations they have set and seeing them live up to them has been special in my time here.” Eagles quarterback Sal Caldarella completes the play action fake to Ty Williams prior to looking down field for a completion. Photo credit: Valley News staff Head coach David Allie addresses the Eagles football team after the game. Photo credit: Valley News staff The Eagles defense prepares to stop the Cardinals' offensive attack. Photo credit: Valley News staff
A Lenexa man, 28-year-old Robert Cox, died Wednesday following a wreck on westbound I-70 at mile marker 25 near Grain Valley shortly after 2:00pm. According to the Missouri State Highway Patrol (MSHP) crash report, Cox, a passenger in the 2004 Ford Excursion, was pronounced dead at 2:52pm at Centerpoint Medical Center. The Missouri State Highway Patrol report also states the driver of the vehicle, 72 year-old James Clark of Helena, Montana, was transported to Centerpoint Medical Center with serious injuries.
According to the report, the Ford Excursion had slowed for traffic on I-70 when a 2022 International semi truck driven by 34 year-old Andrew Johnson of Lees Summit struck the rear of the vehicle, pushing it into a guardrail. The semi truck driven by Johnson then struck another semi truck. Grain Valley, Oak Grove, and Odessa police departments as well as Jackson County and Lafayette County Sheriff's Departments assisted at the scene which closed a portion of I-70 Wednesday afternoon. The full report can be found at Missouri State Highway Patrol - Crash Report Details (mo.gov). The Grain Valley High School Theatre Department will present "Into the Woods" Thursday, November 16th - Saturday, November 18th at Grain Valley High School. Tickets are $10 for adults and $8 for students online ($12/adults and $10/students at the door). Tickets may be purchased online at ShowTix4U – Free Online Ticketing – Schools, Community, Regional.
James Lapine and Stephen Sondheim take everyone's favorite storybook characters and bring them together for a timeless, yet relevant, piece... and a rare modern classic. The Tony Award-winning book and score are both enchanting and touching. The story follows a Baker and his wife, who wish to have a child; Cinderella, who wishes to attend the King's Festival; and Jack, who wishes his cow would give milk. When the Baker and his wife learn that they cannot have a child because of a Witch's curse, the two set off on a journey to break the curse. Everyone's wish is granted, but the consequences of their actions return to haunt them later with disastrous results.
One of the most beloved traditions of the holiday season in Grain Valley returns the weekend of Thanksgiving. The Santa Bus has released its 2023 schedule: Santa’s 2023 Schedule | GV Santa.
For those who are new to Grain Valley, the Santa Bus has been driving Santa up and down every street in Grain Valley since 1996, allowing Grain Valley's young and young at heart to have a visit with Santa on his decked out bus. There is no cost to visit with Santa. The 2023 bus route is as follows: “A(Yellow) Nov. 25th | 9:00 AM until approx. 7 PM (First Saturday after Thanksgiving) Grayleigh Park, Rosewood, Whispering Park, and Whitney Hills (Green) Nov 26th 10 AM until appox 7 PM (First Sunday after Thanksgiving) Woodbury Sub-Division (Orange) Dec. 2nd | 9 AM until approx. 7 PM (Second Saturday after Thanksgiving) Everything between 40 Hwy and I-70 (Purple) Dec. 3rd | 10:00 AM until approx. 7 PM (Second Sunday after Thanksgiving) Everything between 40Hwy and Eagles Pkwy including Cypress St & Broadway East of Buckner-Tarsney, and Winding Creek Subdivision Tuesday Dec 5th Blue Springs Christmas Tree Lighting. 6:15PM – Till the Line is done. (Blue) Dec 9th | 9 AM until approx. 7 PM (Third Saturday after Thanksgiving) Everything boarded by Buckner Tarsney on the east, Sni A Bar on the north, and Cross Creek Dr on the west. (No Color) Dec. 10th | 10:00 AM until approx. 7 PM (Third Sunday after Thanksgiving ) Everything boarded by Buckner Tarsney on the east, by Sni A Bar on the south and west, and Eagles Pkwy (AA) on the north. Dec. 15th 6:30 PM until 8:00 PM Brass Armadillo (Red) Dec. 16th | 9:00 AM until approx. 7 PM (Second Saturday before Christmas) Everything boarded by Cross Creek Dr on the east, Sni A Bar on the northeast, and Eagles Pkwy (AA) on the north (Dark Grey) Dec. 17th | 11AM until approx. 7 PM (Last Sunday before Christmas) Graystone Estates, Hoot Owl, Creekside and Eagles Ridge Sub-Divisions. As well as any areas that were missed due to time constraints or weather. Specific times in your neighborhood should be similar to times of previous years. If you have very young babies, please let Santa know if it’s too cold to bring them to the Bus. Santa will come inside for them. The Santa Bus has a Facebook group where updates are posted: https://www.facebook.com/groups/832200946821497/ . Volunteers ask that you not message to ask about their location, as they are not able to provide estimates due the uncertainty of how many children Santa will be visiting at each location. Donations of new or gently used stuffed animals or monetary donations are welcome to support Santa's travels. More information can be found on the Santa Bus website: GV Santa | Get your pictures here!.
File photo.
by Denise Sullivan, MS, CNWE
Nutrition and Health Education Field Specialist MU Extension Health and Human Sciences We carve them into jack-o-lanterns and make lots of pie, but the versatility of the pumpkin goes far beyond these common uses. From muffins to soups, adding pumpkin can give a boost of nutrition a variety of recipes. This bright orange member of the squash family is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids, that, when converted to vitamin A in the body, performs many important functions in overall health. When beta-carotene is mentioned, we often think of eye health, and rightfully so, as Vitamin A is key to how the retina absorbs and process light. Current research also indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases, as well as some degenerative aspects of aging. As a high fiber vegetable, pumpkin also helps to lend a feeling of fullness and satiety, and aids in maintaining digestive health. It’s important to remember that the pumpkin you choose for a jack-o-lantern won’t be the best pumpkin for cooking. When selecting a pumpkin for cooking, look for a "pie pumpkin" or "sweet pumpkin." These are smaller than the typical jack-o-lantern pumpkins and the flesh is sweeter and less watery. Look for a pumpkin with 1 to 2 inches of stem left. If the stem is cut down too low the pumpkin will decay quickly. Avoid pumpkins with blemishes and soft spots. It should feel heavy and shape is unimportant, so a lopsided pumpkin is not necessarily a bad pumpkin. Figure one pound of raw, untrimmed pumpkin for each cup finished pumpkin puree. To prepare your pumpkin, start by removing the stem with a sharp knife and cut pumpkin in half. Scoop out the seeds and scrape away all of the stringy mass. This is a messy job, so work on a newspaper covered surface for an easy clean-up. Separate the seeds for roasting for a tasty snack. Remove any pulp from the seeds with several cold water rinses and drain on paper towels. Toss seeds with a small amount of olive oil and season with your favorite spice…I like garlic powder and cumin. Roast on a foil covered pan at 250 degrees for 30-45 minutes, stirring every 15 minutes. Pumpkins seeds make for a tasty, high fiber snack. Oven roasting is a common and easy way to prepare pumpkin and one of the best ways to bring out the flavor. Place pumpkin, cut side down on a foil lined pan at 350 degrees for one hour or until fork tender. When the pumpkin is cool enough to handle, remove the peel using a small sharp knife and your fingers. Put the peeled pumpkin in a food processor and puree or use a food mill, ricer, strainer or potato masher to form a puree. Pumpkin puree freezes well for later use. Measure cooled puree into one cup portions, place in ridged freezer containers, leaving 1/2-inch headspace or pack into zip closure bags. Label, date and freeze for up to one year. If you are considering canning pumpkin, it is important to note that it can only be canned in cubed form and not pureed, due to product density. As a low acid food, pumpkin must be pressure canned. For complete canning instructions, visit the National Center for Home Food Preservation website at: https://nchfp.uga.edu/tips/fall/pumpkins.html The pumpkin is the inspiration for all kinds of seasonal spicy concoctions, often on the sweeter side of the spectrum. This savory recipe is a great way to give a nutritional boost to another fall favorite…chili. Trust me- try this for your next tailgate party and your guests will never even know it’s there! Pumpkin Chili Makes 8 (1 cup) servings Ingredients 2 teaspoons olive oil 1 small yellow onion (chopped) 1 green bell pepper (cored, seeded and chopped) 2 jalapeño peppers (seeded and finely chopped) 2 cloves garlic (finely chopped or 1/2 teaspoon garlic powder) 1 pound ground turkey 1 can (14.5 oz) crushed tomatoes 1 can (15 oz) pumpkin puree (or 2 cups frozen) 1 cup water 1 tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon smoked paprika salt and pepper (to taste, optional) 1 can kidney beans or black beans (or both!) Directions 1. Heat oil in a large pot over medium high heat. 2. Add onion, bell pepper, jalapenos, and garlic and cook, stirring frequently until tender, about 5 minutes. 3. Add turkey and cook until browned. 4. Add tomatoes, pumpkin, water, chili powder, cumin, paprika, salt and pepper and bring to a boil. 5. Reduce heat to medium low then add beans. 6. Cover and simmer, stirring occasionally, for 30 minutes more. 7. Ladle chili into bowls and serve. Calories: 193, Total Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 41mg, Sodium: 242mg, Total Carbohydrate: 17 g, Dietary Fiber: 6 g, Total Sugars: 5 g Recipe adapted from the USDA Mixing Bowl. |
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