84-L«nc«Btw Farming, Saturday, October 14, 1995 Consuming Thoughts by Fay Stridder Penn State Extension Home Economist For Berks Co. Today’s consumers are increas ingly concerned about healthy eat ing. They want good taste while keeping a careful eye on the amount of calories and fat they are consuming. One of the most cele brated farm-grown foods that is available this time of year also fits the bill as an excellent heatlh food is the pumpkin. This fruit of the vine is marketed as a vegetable and in addition to its good nutri tional value, it offers taste, versa tility and convenience. Pumpkin is the richest fruit vegetable source of Vitamin A in the form of beta-carotene. According to medical studies, beta-carotene-rich foods as part of a healthful diet may help lower the incidence of some cancers. Medi cal experts say this nutrient also plays a role in good vision, heallh y skin, a strong immune system, and bone and teeth development Pumpkin is also a good-tasting source of dietary fiber. One-third cup pumpkin contains three grams of fiber. A full third of the pump kins solids in a can of pumpkin is dietary fiber, which health experts say is vital to good health—and is often deficient in American diets. The American Medical Associ ation and other health organiza tions recommend including sever al servings of fiber-rich foods every day. since it is believed that a healthful diet requires 10-25 grams of fiber per day to maintain normal functioning of the intesti nal tract. Other proven benefits of fiber include moderating blood cholesterol levels and actually reducing cholesterol in those with high levels, and moderating the rise in blood sugar following a meal. To increase your intake of diet- ary fiber, try the following tasty pumpkin ideas: •Add 2 tablespoons pumpkin per serving to hot oatmeal. Heat with water before cooking oatme al. Serve with brown sugar. Or, sprinkle with cinnamon-sugar. •Thicken soups, sauces, beans, and chili. Combine 1/4 to 1/2 cup pumpkin to baked beans, barbecue beans, or chili. Heat as directed. •To improve glazing consisten cy of barbecue sauce on beef, pork, or poultry, add 1/2 cup pumpkin to a 15-16 ounce bottle of barbecue sauce. •Even a sweet tooth can be boosted with additional nutrients and fiber In small saucepan, com bine contents of one packet (approximately 3 ounces) butters cotch and pie filling mix, 2 cups milk, and 1/2 cup pumpkin. Cook as directed on package. •Add 1/2 cup pumpkin to liquid ingredients called for on package of spice cake mix. Bake as directed. Or, add 1/4 cup to the liquid ingredients of your favorite gingerbread mix (14-ounce size). Bake as directed. •For rich and nutritious breads and cereals: Add 1/4 cup pumpkin to liquid ingredients called for in biscuit recipe (10 to 12 biscuits) on box of variety baking mix. •Prepare your favorite pancake mix. Follow directions using 2 cup proportion dry mix. plus 1/2 cup pumpkin, 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground allspice, egg and ligquid ingre dients called for on package direc tions. Cook as directed. Note; If batter is too thick, add 1 to 2 tablespoons of milk or water to achieve .pouring consistency. After you try some of these jde. ;ram County,.