Superfood: Pumpkin

Randy Mayor Cooking Light

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.

Pumpkin-Cranberry Muffins

Canned pumpkin offers the same health benefits as fresh, but is a little more convenient. It contributes both color and moistness to these fruit-filled muffins.

Recipe: Pumpkin Cranberry Muffins

Pumpkin Walnut Focaccia with Gruyere

Hearty focaccia is enhanced by the addition of canned pumpkin, brown sugar, nutty Gruyere cheese and chopped walnuts. Use the slightly sweet bread for sandwiches or as an accompaniment for soup.

Recipe: Pumpkin Walnut Foccacia with Gruyere

Pumpkin and Yellow Pepper Soup with Smoked Paprika

"Mildly sweet, creamy, with a touch of smokiness" describes this luscious soup that's made with pumpkin puree, yellow bell peppers, carrot, and onion, and topped with toasted pumpkin seed kernels.

Recipe: Pumpkin and Yellow Pepper Soup with Smoked Paprika

Pumpkin Ravioli with Gorgonzola Sauce

Use wonton wrappers to make the ravioli and fill them with a mixture of canned pumpkin, fresh Parmesan and sage. Spoon the creamy cheese sauce over the ravioli and top with toasted hazelnuts.

Recipe: Pumpkin Ravioli with Gorgonzola Sauce

Pork Stew with Pumpkin

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.

Recipe: Pork Stew with Pumpkin

Pumpkin Risotto Cakes

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.

Recipe: Pumpkin Risotto Cakes

Pumpkin Pudding with Candied Pecans

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 top.

Recipe: Pumpkin Pudding with Candied Pecans

Pumpkin Bread Pudding

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.

Recipe: Pumpkin Bread Pudding

Pumpkin Cheesecake

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.

Recipe: Pumpkin Cheesecake

Oxmoor House

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Superfood: Pumpkin