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Pumpkin Power: Pumpkin Chili

Pumpkin-Power-Pumpkin-Chili-QR-code
September 29, 2021 General /FamilyRecipes

From farmers markets to Jack-O-Lanterns, pumpkins pop up just about everywhere this time of year. Along with squash and watermelon, pumpkin is a member of the gourd family. Surprisingly, pumpkin is actually considered a fruit – and a healthy one too!

Many chili recipes call for healthy ingredients like ground turkey, beans, and crushed tomatoes, but this recipe is a little different — and even healthier — because it also calls for a can of pumpkin purée. Canned pumpkin is convenient, and it’s even more nutritious than fresh because the pumpkin is cooked and concentrated. Half a cup has about 50 calories, 4 grams of fiber, and 300 percent of your daily requirement of vitamin A, a vitamin that boosts the immune system and keeps eyesight going strong.

Makes 6 Servings

2 teaspoons canola oil

1 small onion, cut into ¼-inch dice (1 cup)

1 pound lean ground turkey

One 28-ounce can crushed tomatoes, undrained

One 15-ounce can 100% pumpkin purée

One 15-ounce can pinto beans, drained and rinsed

1 cup frozen corn kernels, thawed or canned, drained and rinsed

2 teaspoons chili powder

2 teaspoons ground cumin

1 teaspoon ground cinnamon

Topping Choices:

Shredded, reduced-fat Cheddar cheese, light sour cream or plain yogurt, fresh cilantro

  • Heat the oil in a large pot over medium heat. Add the onion and turkey and cook, breaking up the large pieces of meat, until no longer pink and the onions soften, about 5 minutes.
  • Add the tomatoes, pumpkin, beans, corn, chili powder, cumin and cinnamon and stir until combined.
  • Raise the heat and bring to a boil. Lower the heat, cover and simmer, stirring occasionally, until the flavors are blended. Serve in individual bowls with optional toppings.

Nutrition Information per Serving (about 1 1/3 cups):

270 calories, 9g fat (2g saturated, 0.3g omega-3), 310mg sodium, 30g carbohydrate, 10g fiber, 22g protein, 180% vitamin A, 25% vitamin C, 10% calcium, 20% iron

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SIDE-LYING HOLD

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
CROSS-CRADLE HOLD

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
CLUTCH OR “FOOTBALL” HOLD

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE HOLD

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Laid-Back Hold

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position