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Pumpkins: Packed Full of Nutrition!

Advice from Registered Dietician Michelle Gorman

The upcoming holiday season is the perfect time to take advantage of all the vitamins, minerals and phytonutrients that pumpkins have to offer. Half a cup of pumpkin puree, canned or fresh, provides just 40 calories, 0.5 grams of fat, no cholesterol and 9 grams of carbohydrate. The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Current research shows that beta-carotene may reduce the risk of developing certain types of cancer, offer protection against heart disease and may help slow some degenerative aspects of aging. In addition to beta-carotene, pumpkin also provides a good source of vitamin C (another powerful antioxidant) and important minerals like calcium, iron and folate. Pumpkins also offer 4 grams of fiber in each half cup!

Serving Suggestions:
Pumpkin can be diced into chunks, steamed, spiced with nutmeg and served as a side dish. Pumpkin can also be substituted in recipes that call for winter squash or sweet potatoes. Pumpkin puree is a healthy way to add flavor and texture to a variety of foods. A few spoonfuls can easily be added to a fruit smoothie or your favorite soup, stew or chili recipes. Pumpkins are also great for muffins, bread, pie and toasted seeds. The use of pumpkin in your baking will not only provide a wonderful flavor, but it can also allow you to reduce some of the fat in the recipe. Pumpkin can easily be prepared in the microwave. Simply cut the pumpkin in half, scraping away the stringy mass and seeds. Place cut side down on a microwave safe plate or tray and microwave on high for 15 minutes before checking for doneness. If necessary, continue cooking at 1-2 minute intervals until fork tender.

	Pie Pumpkins (or Sugar Pumpkin or Sugar Pie Pumpkins) are the best choice for your culinary needs. Sugar pumpkins are more petite and have a dark orange flesh. As the name implies, sugar pumpkins are sweeter, and they also have dense, less stringy flesh than their pale cousins.
	Jack O'Lanterns can also be used in your favorite recipes, although they tend to be more stringy and have a coarse texture. Be sure to choose a small to mid-sized Jack O’Lantern to minimize these characteristics.
	Miniatures (sometimes called Jack B. Littles) are edible, although there isn't a lot of "meat" in these pumpkins. These pumpkins may be best used as “bowls” to hold another recipe. Simply hollow them out, wash and use!

Whatever pumpkins you choose, be sure to avoid pumpkins with soft spots or signs of decay. Choose clean, well-shaped pumpkins without cracks in the rind. Whole pumpkins should be stored in a cool, dry place. Once cut open, pumpkin should be cooked the same day, but could last up to one week in the refrigerator if wrapped tightly.

And don’t forget to keep the seeds for roasting! Roasted pumpkin seeds are lower in fat than most nuts and are an excellent source of iron. For best results: wash seeds thoroughly, spread them on a cookie sheet and place in an oven at 375 degrees for 20-30 minutes or until dry, sprinkle with salt, cool and serve.

What other things can you do with that leftover pumpkin?

• Serving bowl – cut a pumpkin in half and hollow it out, removing the seeds. Impress your guests by serving your favorite fall soup in it.
• Decorative centerpieces – use a hollowed-out pumpkin as a flowerpot. Fill it with soil and colorful seasonal flowers for a beautiful arrangement for your table, in front of your door, or anywhere you’d like to add a splash of color. You can also fill the pumpkin with freshly cut branches of autumn leaves and dry or silk flowers.
• Vase – In a hollowed-out pumpkin, place a mason jar (not higher than the pumpkin) and fill it with water and your favorite fresh-cut flowers for a spectacular centerpiece.
• Candleholder – tiny pumpkins make great holiday candleholders. With a sharp carving knife, carve out a ring (slightly larger than your candle) from the top of the pumpkin and then hollow it out. Try cinnamon non-drip candles to add to the ambiance of the season.

~ Michelle

Visit the Recipe Exchange for a tasty Pumpkin Custard recipe.

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