Maple Pumpkin Muffins

1/3 cup extra virgin olive oil

cup maple syrup
2 eggs at room temperature
1 cup pumpkin puree
milk
1 tsp baking soda, salt, 1 tsp vanilla
extract
1 tsp pumpkin spice seasoning
1 cups of whole wheat flour
1/3 cup old fashioned oats
Directions:
1. Pre heat oven to 325 and
grease a muffin pan
2. Combine all ingredients in a
large bowl
3. Split between 9-10 large muffins

Maple Roasted Brussel

Sprouts
1 lbs. of Brussel sprouts
cup olive oil
tsp of salt
tsp black pepper
2 Tbsp. maple syrup
Directions:
1. Preheat oven to 375 F and cover
baking sheet with foil or parchment
paper
2. Prepare the sprouts: pull off brown or
yellow leave and cut off stems then
cut in half.
3. Toss sprouts in large bowl with olive
oil, S&P

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Pumpkin Mac & Cheese

16 oz. whole wheat macaroni, any
shape
3 Tbsp. butter
3 Tbsp. all-purpose flour
tsp, tsp pepper, tsp nutmeg,
tsp dry mustard
1 cup canned pumpkin
2 cups shredded cheddar cheese
onion, chopped
Directions:
1. Heat oven to 350OF
2. Cook & Drain macaroni as directed
on package
3. Meanwhile, in saucepan, sauted
onions. Melt butter over low heat.
Stir in flour, cook for 1 minute and
remove from heat. Stir in milk, s&p,
pumpkin, and seasonings.
4. Add 1/3 cup of cheese & onion.
Cook, stirring occasionally until

Foods to Keep You

Warm &
Well
in Winter
Class 2: Pumpkin &
Brussel Sprouts

Tasting
Notes

Health Benefits of Pumpkin

Vitamin A- vision, immunity
Vitamin B- turn food into
energy
Vitamin C- Immunity,
cardiovascular protection,
protects against skin
wrinkles
Health Benefits of Brussel
Sprouts:
Contains over 100% daily
value of vitamin C
Good source of dietary fiber,
helps to lower cholesterol
levels
Provides a small amount of
calcium
High in antioxidants

Pumpkin Muffins
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Rating: 1 2
3
4

Maple Roasted
Brussel Sprouts
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