Superfood: Pumpkin

Updated October 08, 2008
Credit: Becky Luigart-Stayner; Styling: Cindy Barr, Jan Gautro, Leigh Ann Ross

Pumpkins are so much more than colorful decorations–they offer big benefits for your health.

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Superfood: Pumpkin

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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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