Superfood: Pumpkin

Updated: September 18, 2015
Pumpkins are so much more than colorful decorations–they offer big benefits for your health.
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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.
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Grilled Sweet Potato and Napa Cabbage Salad with Lime Vinaigrette

Photo: Johnny Autry; Styling: Cindy Barr
Grilled Sweet Potato and Napa Cabbage Salad with Lime Vinaigrette Recipe
To save time, you could also cook the pumpkin seeds in a skillet directly on the grill.

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Pear-and-Pumpkin Tart

Photo: Greg Dupree; Styling: Heather Chadduck Hillegas
Pear-and-Pumpkin Tart Recipe
Need help peeling and cutting your pumpkin? Most supermarket produce sections offer this service for a small fee.
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Roasted Pumpkin and Sweet Potato Pilau

Randy Mayor; Leigh Ann Ross
Roasted Pumpkin and Sweet Potato Pilau Recipe
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.

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Pumpkin Hummus

Photo: Lee Harrelson; Styling: Jan Gautro, Laura Zapalowski
Pumpkin Hummus Recipe
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.

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Pecan-Topped Pumpkin Bread

Beau Gustafson; Katie Stoddard
Pecan-Topped Pumpkin Bread Recipe

This top-rated pumpkin bread offers great flavor without the extra fat and calories of traditional pumpkin bread recipes.  A sprinkling of chopped pecans on top adds great seasonal flavor as well.

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Pumpkin-Black Bean Soup

Photo: Jan Smith
Pumpkin-Black Bean Soup Recipe
This Caribbean-inspired soup combines pumpkin, black beans, tomatoes, and sherry. It's topped with a tangy shower of queso fresco. Use vegetable broth to make this a meatless meal.

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Ginger Pumpkin Pie with Toasted Coconut

Photo: Charles Masters
Ginger Pumpkin Pie with Toasted Coconut Recipe
Ginger and coconut add warm, flavorful accents to this Thanksgiving classic. If you'd like a dollop of something creamy, top with fat-free whipped topping.

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Pumpkin Dip

Photo: Lee Harrelson; Styling: Jan Gautro, Laura Zapalowski
Pumpkin Dip Recipe
Bring out the best of fall's flavors with this super-easy pumpkin dip, perfect for enjoying with fresh apple slices.
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Pasta with Mushrooms and Pumpkin-Gorgonzola Sauce

Photography: Becky Luigart-Stayner; Styling: Melanie J. Clarke
Pasta with Mushrooms and Pumpkin-Gorgonzola Sauce Recipe
Serve a light pasta dish with a luscious cream sauce. Chopped sage, Gorgonzola cheese, and canned pumpkin add robust flavor to the meatless main dish.

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Pumpkin Pie Cake

Pumpkin Pie Cake Recipe
If you like pumpkin pie, you'll love this cake's subtle spice flavors and velvety cream cheese frosting. The slightly sweet and mild pecans add a pleasant crunch to the smooth frosting.

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Pumpkin-Cranberry Muffins

Beau Gustafson; Katie Stoddard
Pumpkin-Cranberry Muffins Recipe
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.

 

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Spicy Pumpkin Soup with Avocado Cream

Photo: Greg Dupree; Styling: Heather Chadduck Hillegas
Spicy Pumpkin Soup with Avocado Cream Recipe
If you don't have any buttermilk on hand for the avocado cream sauce, substitute plain yogurt and just a little water.

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Pumpkin-and-Turnip Green Lasagna

Photo: Greg Dupree; Styling: Heather Chadduck Hillegas
Pumpkin-and-Turnip Green Lasagna Recipe
Use no-boil lasagna noodles (we like Barilla brand), which will soak up moisture from the sauce and pumpkin.

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Pumpkin-Walnut Focaccia with Gruyère

Pumpkin-Walnut Focaccia with Gruyère Recipe
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.
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Baked Gnocchi with Pumpkin-Cheese Sauce

Photo: Annabelle Breakey; Styling: Emma Star Jensen
Baked Gnocchi with Pumpkin-Cheese Sauce Recipe
Pumpkin puree offers a creamy and delicious texture to this baked gnocchi dish.

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Beer-Battered Pumpkin with Dipping Sauce

Photo: Greg Dupree; Styling: Heather Chadduck Hillegas
Beer-Battered Pumpkin with Dipping Sauce Recipe
Try these delectable appetizers for a tasty autumn twist on classic fries.

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Pumpkin and Yellow Pepper Soup with Smoked Paprika

Becky Luigart-Stayner
Pumpkin and Yellow Pepper Soup with Smoked Paprika Recipe
"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.
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Pumpkin Ravioli with Gorgonzola Sauce

Pumpkin Ravioli with Gorgonzola Sauce Recipe
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.

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Pork Stew with Pumpkin

Randy Mayor; Mary Catherine Muir
Pork Stew with Pumpkin Recipe
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.

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Pumpkin Risotto Cakes

Becky Luigart-Stayner
Pumpkin Risotto Cakes Recipe
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.
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Pumpkin Pudding with Candied Pecans

Photography: Karry Hosford
Pumpkin Pudding with Candied Pecans Recipe
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.

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Pumpkin Bread Pudding

Photo: Karry Hosford
Pumpkin Bread Pudding Recipe
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.

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Pumpkin Cheesecake

Becky Luigart-Stayner
Pumpkin Cheesecake Recipe
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.
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Spiced Pumpkin Biscuits

Photo: Becky Luigart-Stayner; Styling: Cindy Barr, Jan Gautro, Leigh Ann Ross
Spiced Pumpkin Biscuits Recipe
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.
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