Great Nutrition in Pumpkins including Pumpkin Granola

This time of year everyone is in love with pumpkin flavored treats. Illinois is a great place to find a harvest of plentiful pumpkins. Pumpkin is also on the list of super foods. With only 15 calories for every 1/2 cup pumpkin is a great nutritional source. Packed full of iron, zinc, and vitamin C and beta carotene. Pumpkins can help prevent cataracts with the lutein and zeaxanthin found in pumpkin can also help reduce risk of macular degeneration Canned pumpkin is a worthy source of nutrients as well with more beta carotene than fresh pumpkins but possibly less fiber. Many like to snack on pumpkin seeds and they are a great source of protein and fiber, iron, magnesium, phosphorus, potassium, zinc, copper and manganese. Another great snack recipe that includes pumpkin is Pumpkin Granola

3/4 cup maple syrup
1/2 cup pumpkin puree (not pie filling)
1/4 cup vegetable oil
1/4 cup Nutella
3/4 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves or nutmeg
2 teaspoons pure vanilla extract
4 cups old-fashioned oats
1 cup Rice Krispies cereal
1/4 cup sunflower or pumpkin seeds
1/2 cup raisins
1/4 teaspoon salt

Grease the slow cooker with a non stick baking spray or canola or vegetable oil. In a medium mixing bowl, whisk together maple syrup, pumpkin puree, vanilla, oil and Nutella.
In a large mixing bowl, stir together oats, rice cereal, seeds, cinnamon, ginger and cloves.
Pour the wet ingredients over the cereal and toss together to coat.
Place the granola in the slow cooker. Set on high for 2 and 1/2 hrs. Stir every half an hour.
Place the granola on a aluminum foil or parchment paper lined baking sheet until dry.

Store in an air-tight container on the counter or in the fridge. In room temperature the granola will keep for about a week. In the fridge, it will keep longer.

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