Pumpkin Superfood and Pumpkin Parfait


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With Halloween right around the corner, bright orange pumpkins are making their festive annual debut. KRCCs Ellen Mahoney visited the pumpkin patch at Rock Creek Farm in Broomfield and talked with farmer Scott Miller. Then Ellen went to Swansea Elementary School in Denver when she met with SuperFoods Project Coordinator Anne Wilson, where they made a pumpkin parfait. See Pictures of the Pumpkins in the pumpkin patch and at Swansea! See below for the pumpkin parfait recipe from Anne Wilson, and for Pumpkin Zucchini Walnut Bread from the Colorado Department of Agriculture. And, just in case, Anne Wilson also helps us out with instructions on how to make pumpkin puree.


Pumpkin Parfait Anne Wilson, Coordinator for Denver Public Schools SuperFoods Project

  • 1 can pumpkin pie filling (30 oz)
  • 1 tub low-fat vanilla yogurt (32 oz)
  • 1 box granola (15 oz)
  • 1 bag pumpkin seeds (10 oz)

Place about three spoons of pumpkin pie filling into a small cup. Next, add three spoons of yogurt. Add one more layer of pumpkin. Sprinkle granola and pumpkin seeds on top. Makes about six parfaits. Eat and enjoy!

Hint: Making Pumpkin Puree Anne Wilson, Coordinator for Denver Public Schools SuperFoods Project

  1. 1. Buy a whole pumpkin, wash it and then cut open and remove the top.
  2. 2. Using a large spoon, remove stringy material from inside the pumpkin, and separate the seeds from the stringy material.
  3. 3. Now cut the pumpkin into small pieces and bake at 350 degrees for 45-90 minutes in a pan with water in the base to prevent burning. You can also steam the sections of pumpkin until soft.

4. Once the pumpkin pieces are cool, scoop out the cooked pumpkin and place in blender with 3/4 cup sugar or honey and three teaspoons of pumpkin pie spice (per three cups of cooked pumpkin). Puree until desired consistency.