Move over, Charlie Brown, it’s time to give new meaning to the term “The Great Pumpkin!” This stunning squash is considered a superfood, a title typically reserved for natural foods that are especially nutrient-dense while generally being low in calories. In other words, yes: Pumpkin is very good for you! Though pumpkin is often found in sugary treats and desserts, it’s actually not super sweet on its own, which makes it a perfect savory ingredient. Here are some of the known health benefits of consuming pumpkin.

Great for your eyes.

Pumpkin is rich in vitamin A, which is really great for your vision and strengthening your immune system. Just a single serving (about one cup) of pumpkin can provide over 200% of your daily recommended intake of vitamin A. It also contains lutein and zeaxanthin, compounds that protect your eyes from age-related macular degeneration and cataracts.

Healthy for your heart

Pumpkin is high in potassium, which is a key ingredient for heart health. A cup of pumpkin contains 16% of your daily recommended amount of potassium. And it also has heart-healthy vitamin C, fiber and antioxidants, which can help prevent heart disease.

Boosts your immune system

A serving of pumpkin provides 19% of the recommended daily allowance of vitamin C, an immune booster that helps reduce cell damage from free radicals (unstable molecules that can bind to your cells). Pumpkin also packs a punch when it comes to other immunity-strengthening antioxidants, including vitamin A, vitamin E and iron.

Contains cancer-fighting carotenoids

Carotenoids are plant pigments produced by yellow, orange and red plants like pumpkins, carrots, squash and tomatoes. Carotenoids combat the effects of free radicals in your body, which may help protect against certain types of cancer.

Keeps you full

If you’re watching your weight, pumpkin is a good choice. It contains just 50 calories per cup, and it’s filling, too. That same portion also provides three grams of fiber, which can keep you feeling fuller longer.

Super-healthy seeds

Don’t toss those pumpkin seeds! Once you separate them from the rest of the gloopy innards, you can clean, spice and roast them for a nutritious snack. The health benefits of pumpkin seeds include a reduced risk of cancer, improved bowel and prostate health, and a lower risk of heart disease. They make for a tasty, protein-packed snack that travels well. Add them to a salad, oatmeal, homemade granola or over yogurt for a little bit of crunch.

How to include pumpkin in your diet

If you’ve typically thought of pumpkin as a seasonal splurge, it’s time to rethink. Though fresh pumpkins aren’t in season until autumn, canned pumpkin makes it easy, delicious and healthy to enjoy throughout the year. If you have been reading my articles over the years you may recall that I believe “canned pumpkin puree” is the way to cook with pumpkin.  It is a real time saver compared to cutting up and cooking fresh pumpkin down to the right consistency for recipes.  I like toasting the seeds as we create a “jack-o lantern” but, canned pumpkin puree is economical and ready when you open the can. When purchasing canned pumpkin remember that canned pumpkin puree is NOT the same as pumpkin pie filling which contains sugar and spices. Pumpkin puree is what you add to your grocery list. There are so many delicious and healthy ways to consume it all year long. Here are some recommendations for working pumpkin into your diet year around:

• Stir canned pumpkin puree into soups or sauces (even tomato sauce for Italian recipes, yum!) to thicken them and you are adding nutrition without additional calories.
• Substitute pumpkin for fat or oil in breads, muffins and pancakes.
• Add pumpkin to plain or vanilla yogurt with some pumpkin spice and just a smidge of honey.
• Mix pumpkin into a smoothie or turn it into a healthy pudding.
• If your recipe does not call for two cups (whole can) of pumpkin puree you can package and freeze the rest for another use or if you have a dog… they love it and it is good for them, too!

Here are some great tasting pumpkin recipes. How about a nice warm pumpkin pasta with toasted walnuts and spinach for dinner, then a slice of Light Pumpkin Pie for dessert while watching some wonderful fall movies or football! You can even sit outside in the cool weather and enjoy a slice of warm pumpkin bread with a cup of hot cider….for a delicious treat.

I encourage you to visit a local Farmer’s Market and select a decorative pumpkin or two for your front steps.  With the “not-so-hot”, cooler weather flowing into Beaufort County go ahead decorate your porch and then take walks in your neighborhood with your family over the next month as you spot “The Great Pumpkin!”

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Pumpkin Pasta with Toasted Walnuts and Spinach - Serves 4

This 20-minute creamy pumpkin pasta with toasted walnuts and spinach dish is as flavorful and nutritious. Serve it for a fall dinner party or quick weeknight meal.

• 8 ounces whole wheat pasta
• 1 tablespoon Extra Virgin Olive Oil
• 2 cloves fresh garlic, minced
• 1 cup canned pure pumpkin puree
• 2 tablespoon tomato paste
• 2 tablespoon half and half
• 1 cup vegetable broth
• pinch ground nutmeg
• Fresh cracked black pepper and salt to taste
• 2 cups baby spinach, heaping
• ¼ cup chopped toasted walnuts
• Parmesan cheese

Directions:

1. Cook the pasta according to package instructions. Drain and set aside but keep it warm.
2. While the pasta cooks, bring a large skillet to medium heat and add the olive oil and minced garlic. Cook just until fragrant.
3. Whisk in the tomato paste, pumpkin, half and half until smooth.
4. Add the vegetable broth, nutmeg, salt and pepper. (Adjust the salt based on the broth you use. For example, if you are using a lower sodium broth, add salt to suit your taste!)
5. Stir until combined. Cook on low about 5 minutes.
6. Add the spinach. Cook until it lightly wilts.
7. Stir in pasta and toss to coat. Sprinkle with walnuts and Parmesan and serve.

Only 388 calories per serving.

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Best “Light” Pumpkin Pie Recipe

• 16 pieces of ginger snap cookies
• 1 (15 ounce) can pumpkin puree
• 1/2 cup egg whites
• 1/3 cup sugar or sugar substitute equivalent
• 1 1/2 cup evaporated skim milk
• 2 teaspoons pumpkin pie spice

Directions:

1. Preheat oven to 350 degrees.
2. Grind ginger snaps in food processor or crush fine.
3. Lightly spray a glass pie pan with cooking spray.
4. Pat cookie crumbs into the bottom of the pan evenly.
5. Mix the rest of the ingredients in a medium-sized bowl and pour into the crust.
6. Bake until knife comes out clean from center, about 45 minutes.
7. Refrigerate and slice into 8 wedges.

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Traditional Pumpkin Bread - Serves 24  (Makes 3 large loaves)

• 3 1/2 cups all-purpose flour
• 3 cups sugar
• 2 teaspoons baking soda
• 1/2 teaspoons baking powder
• 1 cup water
• 2 cups canned pumpkin (1 can)
• 1 cup chopped pecans
• 1 1/2 teaspoons salt
• 1 Tablespoon pumpkin pie spice
• 4 eggs
• 1 cup vegetable oil
• 1 cup raisins (optional)

Directions:

Preheat oven 350 degrees F.  Grease 3 large loaf pans.  In a large bowl, add all ingredients and stir until well blended.   Pour into loaf pans and bake at 350 degrees for 1 hour.  This bread freezes well… after cooling wrap tightly with plastic wrap and place in a freezer weight bag and remove as much air as possible. Place flat in freezer for up to 6 months.

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Sources for this article NC Extension Food and Nutrition educational program. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.