In the Kitchen with Fareway: The Power of Pumpkin

Is anything more fall-like than a pumpkin?

These famously orange winter squashes are chock-full of Vitamin A and deliver three grams of fiber per ½-cup serving of cooked sugar pumpkin, plus potassium.

On Tuesday, October 9th during Good Morning Quad Cities, Dietitian Caitlyn Ferin from Fareway Food Stores shared her favorite pumpkin recipes - two sweet dishes and one savory:

Pumpkin Spice Latte


  • 2 cup milk
  • 4 Tbsp pumpkin
  • 2 Tbsp sugar
  • 1 Tbsp vanilla
  • 1/2 tsp pumpkin pie spice
  • 1 cup strong coffee
  • Whipped cream


Combine first 5 ingredients (milk through pumpkin pie spice) in a small sauce pan. Simmer until well combined. Divide coffee between two mugs and top with equal parts milk mixture. Top with whipped cream, if desired.

Pumpkin Pasta


  • Non-stick cooking spray
  • 1/3 cup sliced green onions
  • 1 clove garlic, minced
  • 1 cup fat free evaporated milk
  • 1 Tbsp flour
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/2 cup canned pumpkin
  • 1/4 cup Parmesan cheese


Spray saucepan with cooking spray and heat pan. Add onions, garlic, and fennel seeds. Cook and stir for 3 minutes, or until onions are soft. Combine flour, milk, salt and pepper; stir until smooth. Add to saucepan. Bring to a boil and cook until mixture begins to thicken. Add pumpkin and Parmesan cheese and reduce heat to low. Continue cooking and stirring for 3 more minutes.

Pumpkin Pie Parfait


  • 2 cup Greek yogurt
  • 2/3 cup pumpkin puree
  • 2 tsp pumpkin pie spice
  • 1/2 cup graham cracker crumbs
  • 1/2 cup granola


Mix yogurt, pumpkin, and pumpkin spice together. Fill the bottom of 2 glasses with 1/4 cup graham cracker crumbs each. Spoon 1/2 cup of yogurt pumpkin mixture into glass. Top with granola and pecans.

NOTE: The pumpkins you carve into Jack-o’-Lanterns are not the same type of pumpkins you eat! Go for the pumpkin puree in the can at your nearby Fareway store!