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You are here: Home / Food / Fall for Pumpkins!

October 10, 2016

Fall for Pumpkins!

pumpkins-1572864_640The fall season is upon us, with October and Halloween right around the corner. One of the most common practices for families is the annual pumpkin carving for jack-o-lanterns. Apart from displaying artistic creativity, pumpkins are a nutritionally dense vegetable that can be used for more than decoration. Below are a few of the health benefits of pumpkin:
• A low calorie vegetable that is rich in dietary fiber.
• Helps control cholesterol and weight with only 30 calories per ½ cup.
• A powerhouse of many anti-oxidant vitamins such as beta-carotene, which is converted into vitamin A in the body.  Pumpkin also contains vitamin C and vitamin E.
• May help protect against lung and oral cavity cancers.
• Offers protection from “age-related macular disease” in the elderly.
• A good source of B-complex group of vitamins like folate, niacin, vitamin B-6, thiamin and pantothenic acid.
• A rich source of minerals including copper, calcium, potassium and phosphorus.
• Pumpkin seeds are a concentrated source of protein, and mono-unsaturated fatty acids – good for heart health.

Convinced that pumpkin is more than a seasonal decoration? Here are some different ways to incorporate this super food into your diet:

acorn-squashTop 5 ways to enjoy pumpkins

  1. Pumpkin and squash – sauté chopped pumpkin with ¼ cup onion and a large, diced, tart apple – such as Granny Smith. Add a touch of brown sugar and 1 teaspoon sage.
  2. Pumpkin dessert – layer sweetened pumpkin purée with vanilla pudding or low-fat yogurt and granola. Sprinkle with cinnamon, if desired.
  3. Pumpkin muffins – replace oil or applesauce in your favorite recipe with puréed pumpkin.
  4. Pumpkin soup – make a 30-minute pumpkin soup.
  5. Toasted pumpkin seeds – wash and rinse pumpkin seeds; toast in pan coated with non-stick spray in 325 ▫ oven for 30 minutes. Toss with seasoning, such as cayenne pepper, if desired. Sprinkle on soups or salad.Written By: Jenny Even, Extension Educator, Family and Consumer Sciences, Hamilton County 

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WRITTEN BY: Jennifer Even, OSU Extension Educator, Family and Consumer Sciences, Hamilton Count

REVIEWED BY: Cheryl Spires, Program Specialist, SNAP-Ed, NW Region, Ohio State University Extension

SOURCES:

  • Produce for Better Health Foundation. Top 10 Ways To Enjoy Pumpkins. Fruits & Veggies: More Matters: http://www.fruitsandveggiesmorematters.org/top-10-ways-to-enjoy-pumpkin
  • Kohn, J., Toast the Season with Pumpkin Seeds, Academy of Nutrition and Dietetics, published
  • October 26, 2015. Academy of Nutrition and Dietetics.
  • Rudrappa, U. Pumpkin Nutrition Facts. Nutrition and You: http://www.nutrition-and-you.com/pumpkin.html

Categories: Food
Tags: healthy, vegetables, winter squash

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About Jennifer Even

Jennifer Even is an Extension Educator in the Expanded Food and Nutrition Education Program and Family and Consumer Sciences. She works with individuals and families in an urban community, helping them to prevent chronic disease through a healthy diet and lifestyle. As a registered dietitian, Jenny’s area of interest includes plant based nutrition, growing and cooking with culinary herbs, international cuisine, and food sustainability.

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