Pumpkin has a lot going for it — a bright orange color, a healthy nutrition resume, and a flavor that is truly delicious.
Most people that I know, including nutrition professionals, are enthusiastic about eating pumpkin during the fall. Here is a short list of why?
Pumpkin is a Top Choice – Nutrition
The big nutrient in pumpkin is vitamin A which we know by its color. The exact name for what makes it orange is beta-carotene which readily converts to vitamin A. This healthy vitamin is also found in carrots and many other yellow-orange colored vegetables. Along with vitamin C, vitamin A is a prime antioxidant found in fruits and vegetables. It can reduce inflammation in all parts of the body and this is huge in terms of promoting health and wellbeing.
Pumpkin is a Top Choice – Convenience in a Can
A can of ‘solid pack pumpkin’ is just that – cooked and blended pumpkin. So, go ahead and use it as the convenient way to add pumpkin nutrition, color, and flavor to your favorites. Here’s a winner recipe called Pleasing Pumpkin Muffins and it uses a can of pumpkin. Another option to use the can is Pumpkin Soup which is easy to make either slightly sweet with nutmeg and a drizzle of maple syrup, or to make savory with a bit of cumin and red cayenne pepper. Another canned pumpkin recipe that is irresistible is Healthy Pumpkin Bread. It makes a nice food gift, too.
Pumpkin is a Top Choice – Surprise Pumpkin Seeds
The surprise of a pumpkin is its edible seeds. They’re easy to find in a pouch at the grocery store and ready-to-eat, or it’s easy to roast them after removing from your pumpkin. If you’re making your own then scoop the seeds out along with the slippery pumpkin ‘insides.’ Separate them from the pumpkin insides using a colander with cool, running tap water, and spread out on a paper towel so they can be patted dry. Next, toss seed in a bowl with a small amount of extra virgin olive oil, a pinch of salt, pepper, and paprika. Spread them out on a sheet pan in a single layer and then bake/roast in a 350 degree oven for 12-15 minutes. Stir/flip the seeds after 6 or 7 minutes for even browning. Cool them, and enjoy.
Pumpkin is a Top Choice – Inspiration for Better Nutrition
The best way to eat better nutrition is to fall in love with foods that are ‘top choices’ and then use them frequently in your kitchen. The fall pumpkin is a great example but even in other seasons, you can find canned pumpkin and a pouch of pumpkin seeds at your grocery store. So, do that. Pumpkin is a special vegetable that won’t let you down. To get even more inspiration for eating healthfully, grab my Mediterranean Menus and Recipes. You’ll taste and feel the difference.
How will you enjoy pumpkin this fall?