Pumpkin Season

It’s pumpkin season again!  Have you been enjoying the flavor of this seasonal melon?  Yes, it is in the melon or gourd family which includes cucumbers, watermelons and squashes (including pumpkin).

Cooked pumpkin has many nutritional benefits.  It is one of the best sources of beta-carotene – a powerful antioxidant.  The body converts ingested beta-carotene to vitamin A and may have the following benefits:

• Decrease risk of age-related macular degeneration
• Reduced risk of certain types of cancers
• Protection against heart disease

The fiber, potassium and vitamin C in pumpkin all support heart health!

Pumpkin is an excellent source of fiber.  One cup of cooked pumpkin has ~ 3 grams of fiber/ 7 grams in canned pumpkin.  The recommended intake is between 25-38 grams of fiber/ day for adults.

It has the following macronutrients: (1 cup cooked, boiled, drained, without salt) 

1.76 grams protein
12 grams carbohydrate
.17 grams fat
2.7 gram fiber
46 calories

Here are some ideas to add pumpkin puree to your diet.

• Pumpkin Oatmeal - stir it into your oatmeal, with pumpkin pie spice and vanilla extract
• Pumpkin Yogurt - stir together plain Greek yogurt and pumpkin puree, pumpkin pie spice and top with a few nuts

• Pumpkin Chili – substitute canned tomatoes for pumpkin puree
• Pumpkin Protein Shakes – add a spoonful or two of pumpkin puree into vanilla protein shakes

Pumpkin Chia Seed Pudding ( mix all ingredients and refrigerate)

 ¼ cup chia seeds
1 ¼ cup unsweetened almond milk
¾ cup pumpkin puree
1 tsp vanilla
1 tsp pumpkin pie spice
1 T sugar-free maple syrup

Have fun and enjoy this tasty “melon” this fall!

Questions or Concerns?