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ROUND AND ORANGE
they
grin and glow, unmistakable signs
of fall.
But pumpkins don’t shine only
as jack-o’-lanterns. These nutritious
golden stars of the harvest season—
packed with fiber, potassium and
vitamin A—have a long history of
lighting up many a delish dish.
In times past, pumpkin was a
Native American staple that was
roasted over an open fire. And when
colonists filled the plump orange
gourds with milk, spices and honey
and baked them in hot ashes, it
was the precursor of our classic
Thanksgiving dessert.
The pie’s not the limit
Today, pumpkin is in everything
from summertime smoothies to
specialty coffees that taste like
autumn.
In fall and winter, try fresh
pumpkin in:
•
Chili.
•
Enchiladas.
•
Pasta dishes.
•
Soups and stews.
•
Stir-fries.
Be sure to pick a blemish-free
pumpkin (labeled as sweet or
pie) that’s heavy and free of soft
spots and has a 1- to 2-inch stem
still attached. Peel it, cut it into
Pumpkin by
the numbers
One cup of cooked pumpkin
(fresh or canned) contains:
2
grams of protein.
3
grams of fiber.
49
calories.
564
mg of potassium.
22,650
international
units of vitamin A.
Source: Penn State Extension
Sources: American Institute of Cancer Research; Guinness World Records; University of Illinois Extension
Pumpkins are
cucurbits—this
family of vine plants
also includes cucum-
bers and squash.
Pumpkin was
once thought to
remove freckles.
Pumpkins
grow on every
continent but
Antarctica.
Pumpkin patch
Trivia
The largest pumpkin
on record weighed
2,323
pounds.
No
pumpkins
here!
HAVEA
TASTE OF
guilt-free
heaven
In praise of
pumpkins
cubes—and it’s ready to cook.
Sound like too much work? Try
plain, solid-packed canned pump-
kin. It’s as nutritious as fresh—and
available year-round. The puree can
add savory goodness to dips, breads,
muffins, puddings and smoothies.
So whether you classify pumpkin
as a fruit (as botanists do) or a veggie,
carving out space for it in your menu
can boost flavor and nutrition all year.
And that’s something to grin about.
Sources: American Institute for Cancer Research; Penn
State Extension; Produce for Better Health Foundation;
University of Illinois Extension
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