Pumpkins are so much more than colorful decorations–they offer big benefits for your health.
Raw pumpkin has only 15 calories per 1/2 cup, and is full of iron, zinc, and fiber. It's high in vitamin C and beta carotene.
Pumpkins are also high in lutein and zeaxanthin, substances that may help prevent the formation of cataracts and reduce the
risk of macular degeneration. Canned pumpkin has a similar nutrient profile with slightly less fiber than fresh, but more
bioavailable beta carotene due to heat used in the canning process. And don't forget the seeds: Pumpkin seeds are a good source
of protein and fiber, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese.
Grilled Sweet Potato and Napa Cabbage Salad with Lime Vinaigrette
To save time, you could also cook the pumpkin seeds in a skillet directly on the grill.
Pilau (or pilaf), typically consists of meats or vegetables added to a grain, and is an ideal way to add more fiber to your
diet with whole grains like wild rice, brown rice, or bulgur. Serve with pork chops and green beans. This hearty side's squash,
potato, and brown rice offer about 10 percent of your daily fiber needs.
This appetizer recipe offers a holiday-style twist on the traditional Middle Eastern spread. You can find pumpkinseeds--also called pepitas--in groceries and Mexican markets. Prepare this pumpkin hummus recipe
up to a day ahead, and refrigerate.
Boneless pork loin and fresh pumpkin make perfect partners in this hearty stew. Simmering over low heat for an hour allows
the flavors of the pork, pumpkin, tomato, onion, and sage to blend into a mellow richness.
Start with a hearty and creamy risotto flavored with cubed fresh pumpkin, shallots, and cremini mushrooms. Chill the risotto
overnight, shape into patties, and brown in a skillet. They're perfect for a light, meat-free supper.
This simple no-cook pudding is made with silken tofu, fat-free sweetened condensed milk, and canned pumpkin. The rich autumn-like
flavor comes from the pumpkin plus cinnamon, nutmeg and maple syrup and the crunchy sugared pecans that are sprinkled on the
When you can't decide between pumpkin pie and bread pudding for your holiday dessert, have both in one dish. This rich bread
pudding is made with challah bread and canned pumpkin and accented with pumpkin pie spice. Serve with a drizzle of maple syrup
and a sprinkle of chopped pecans.
Perfect for holiday entertaining, this creamy pumpkin cheesecake with a vanilla wafer crust can be made up to three days ahead.
Another bonus is that each slice has only 256 calories, less than half the calories of a traditional cheesecake.
A light hand with the dough will help to ensure tender biscuits. This method of folding the dough creates irresistible flaky
layers. To maximize the number of biscuits you get from the recipe, gather the dough scraps after cutting and gently pat or reroll to a 3/4-inch thickness.