Pumpkin: It’s Not Just For Autumn

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Pumpkin: It’s Not Just For Autumn

When you think of pumpkin, jack-o’-lanterns and pumpkin pie may be the first things that come to mind, but there are many uses for this Native American vine fruit.

The flesh is a rich source of antioxidants and beta-carotene and makes an excellent base for smoothies and desserts.

Pumpkin seeds (pepitas) are a good source of omega-3 fatty acids and iron.

Recipe of the Day:  Greek Eggplant with Roasted Tomato Sauce and Feta

This Mediterranean-inspired dish can be served hot or cold.

Add grilled chicken, fish, or shrimp for a delicious, satisfying meal.

You can prepare this a day ahead of time:  Cover, store in the fridge, and reheat before serving.

Makes 4 servings

2 teaspoons olive oil

1/2 medium onion, chopped

1 tablespoon minced garlic

1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes

3/4 teaspoon dried oregano

1/8 teaspoon ground cinnamon

1 eggplant (about 1-1/4 pounds)

1/4 cup crumbled low-fat feta cheese

8 kalamata or other black olives, pitted and sliced

2 teaspoons grated lemon zest

1 tablespoon flat-leaf (Italian) parsley, coarsely chopped

*Use as many organic ingredients as possible.

In a large nonstick skillet, heat the oil over medium-high heat.

Add the onion and cook for about 5 minutes, or until soft and just starting to brown.

Add the garlic and cook for 1 minute longer; don’t let the garlic brown.

Add the tomatoes, oregano, and cinnamon and simmer for about 4 minutes.

Set aside.

Preheat the broiler.

Slice the eggplant lengthwise into 1/4-inch-thick slices.

Lightly coat 2 baking sheets with cooking spray.

Arrange the eggplant in a single layer on the sheets.

Coat the eggplant lightly with cooking spray.

Broil for about 8 minutes, or until tender and very lightly browned.

Layer half of the eggplant in a 2-quart serving dish (or an 8 x 8-inch pan).

Top with half the tomato sauce.


Top with the cheese, olives, lemon zest, and parsley.

Serve hot or at room temperature.

Per serving:  140 calories, 6 g total fat (2 g saturated), 5 mg cholesterol, 375 mg sodium, 18 g total carbohydrates (8 g sugars), 6 g fiber, 6 g protein.

If you have any questions, send us an email!

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Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Flavor First by Cheryl Forberg, RD

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