pumpkin

The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene, converted to vitamin A in the body, promotes healthy eyes, skin and bones. Just one serving of 100 percent pure pumpkin provides 80 percent of the daily required vitamin A. In addition to adding fiber, potassium, and vitamin A, while cutting down on fat and sodium, pumpkin adds extra flavor.

A little pumpkin goes a long way to making your favorite dishes tastier and more nutritious. Probably best known for the favorite holiday dessert of pumpkin pie, have you tried or considered other uses of pumpkin? Below are simple ways a little pumpkin can make all the difference.

Pumpkin seeds can be roasted as a snack.

Pumpkin flowers are edible!

Pumpkin added to your favorite convenience tomato sauce reduces the sodium, although the only difference you may notice is a little extra body added to your pasta sauce. Simply stir 1 cup pure pumpkin into 3 cups (about 26 oz.) of your favorite pasta sauce.

Pumpkin added to mashed potatoes makes them become rich and golden in color, while helping to reduce the fat and calories. Stir 1/2 cup of pure pumpkin into each cup of mashed potatoes.

You may not notice the pumpkin in your chili, but you’ll be glad to know that this pumpkin addition will help to reduce the sodium in your bowl. Stir 1/2 cup pure pumpkin into 1 1/2 cups of your favorite chili.

Pumpkin adds a rich golden color and natural flavor to your everyday applesauce. Stir 3 tablespoons of pure pumpkin into 1/2 cup of applesauce for a naturally sweet snack.

Get the same great taste of traditional Mac & Cheese without all the fat when pumpkin is used in place of butter. Substitute 1/2 cup pure pumpkin for all the butter or margarine called for in the directions.

Pumpkin adds a touch of color and light earthiness to the flavor of hummus. Stir 1/4 cup pure pumpkin into 1 cup of hummus.

With pumpkin added to hearty brown rice, the result is deliciously creamy, risotto-like rice. Follow the package directions for regular or parboiled rice. For each cup of uncooked rice add 1/2 cup pure pumpkin to the cooking water or broth.

Pumpkin Toffee Cheesecake features a fabulous combination of cream cheese and pumpkin topped with crushed toffee candies. Serve it for dessert or for a special treat anytime.

It is pumpkin time again! And, this is the only time of the year when many think about the king of squash.

“Early American colonists chanted whenever they were overcome with appreciation for this oversize orange squash. Pumpkin was a popular food back then, and the early settlers ate a peck of it in pumpkin soup, pumpkin pie, and even pumpkin beer.

“It’s a different story now. … If we actually eat pumpkin at all, it’s mainly in Thanksgiving and Christmas pies.

“It’s not just due to its size that pumpkin is called the king of squash. A half-cup of canned pumpkin has more than 16 milligrams of beta-carotene, 160 to 260 percent of the daily amount recommended by experts. Pumpkin is also a source of lesser-known carotenoids such as lutein and zeaxanthin.

“Carotenoids, which create the orange color of pumpkin, help protect the body by neutralizing harmful oxygen molecules known as free radicals. ‘Lutein and zeaxanthin are very potent free radical scavengers,’ says Paul Lachance, Ph.D., professor of nutrition and chairman of the department of food science at Rutgers University in New Brunswick, New Jersey. A diet high in antioxidants can help prevent many of the diseases associated with aging, including heart disease and cancer.

“Lutein and zeaxanthin aren’t found only in pumpkin; they are also found in the lenses of the eyes. Studies suggest that eating foods high in these compounds may help block the formation of cataracts.

The Whole Picture

“In addition to its rich stores of beta-carotene and other phytonutrients, pumpkin contains generous amounts of fiber. For example, while 1 cup of cornflakes contains 1 gram of fiber, a half-cup of canned pumpkin contains more than 3 grams, 6 percent of the Daily Value.

“Iron is another pumpkin mainstay. A half-cup of pumpkin provides almost 2 mg of iron, about 20 percent of the Recommended Daily Allowance (RDA) for men and 13 percent of the RDA for women. …

“Even richer in iron than the flesh are the pumpkin’s seeds. One ounce—which consists of about 140 seeds, a huge handful—contains about 4 mg of iron, about 40% of the RDA for men and 27% of the RDA for women. …

“When you have a taste for a crunchy, highly nutritious snack, pumpkin seeds, in moderation, are a good choice.” Excerpts from: The Doctors Book of Food Remedies, Selene Yeager and Editors of Prevention Health Books, 1998 Rodale Inc., 458-460.