"Little Seeds of Squash" are Nutrient Powerhouses

Pumpkin seeds are also known as Pepitas, from the Spanish phrase "little seed of squash." They are one of the most nutritious and flavorful seeds, and are freshest in the Fall!

High in protein (19g. / 1/4 cup), they are a delicious as a snack or added to salads, soup, or sprinkled on main dishes. Add to veggie burgers, meatloaf, breads and muffins, or mix with dried fruits to make your own trail mix.

You can meet almost your entire daily magnesium requirement, as 1/4 cup pumpkin seeds contain about 300mg.--95% of the RDA!

 Also, a quarter cup of roasted seeds provides the following five B vitamins:
* 11% daily allowance of B1 (0.12 mg)
* 16% daily allowance of B2 (0.18 mg)
* 41% daily allowance of niacin (5.8 mg)
* 4% daily allowance of B6 (0.05 mg)
* 8% daily allowance of folic acid (32 mcg)
To roast:

1. Toss with olive or canola oil on a baking sheet.
2. Sprinkle with salt or other seasonings (see suggestions below).
3. Bake at 325°F for 20 minutes, stirring every 5 minutes.
4. Allow to cool. Store in an airtight container. 

Try these tasty seasonings:

• 1/4 tsp salt, 1/16 tsp garlic salt, 1 teaspoon Worcestershire sauce for each cup of seeds
• 2 Tbsp. sugar, 1/2 teaspoon salt and 1/4 teaspoon cayenne for each cup of seeds
• Italian seasonings, Pumpkin pie seasoning, Parmesan cheese, or salt and pepper to taste!

Eat APPLES to reduce cholesterol and fight inflammation.

Nothing says Fall like apples — and these crunchy treats are PRIME for picking.

While they might not have the superstar image of the acai berry, they are cheaper — and just as nutrition packed! Chock-full of fiber, apples can help bring down lousy (LDL) cholesterol and C-reactive protein, an inflammatory marker associated with heart disease.

Perhaps that’s why people who regularly consume apples, apple juice and applesauce have a significantly lower risk of metabolic syndrome. This wonder fruit is also good for the colon. Polyphenols and fiber in apples have been shown to prevent colon cancer..so eat that peel!!

Speaking of apples, I'm eating a Golden Delicious (purchased on campus) right now!