10 Delicious, Nutritious Pumpkin Recipes
Did you know that pumpkin packs an abundance of disease fighting nutrients?
Extremely high in fiber, and low in calories, pumpkins are a rich source of
- essential minerals potassium, magnesium
- vitamins C and E
- carotenoids (powerful phytonutrients), particularly beta-carotene and alpha-carotene, which can also help prevent premature aging
SuperFoods Rx
Steven Pratt MD and Kathy Mathews
I used to think of pumpkins only as Halloween jack-o-lanterns and mushy pumpkin pies at Thanksgiving. Pumpkins didn’t register on my radar as a food, much less a superfood.
Knowing now that pumpkin is a nutrient powerhouse, as fall rolls forward, I’m enthusiastically putting it into my food.
Pumpkins are part of the squash family, which can be divided into two categories per the time of year when each is at its peak flavor:
- Summer squash
- Winter squash are sweeter in flavor than summer varieties and contain high levels of beta-carotene, a powerful phytochemical that boosts our immune system. Members of the winter squash family are:
- Acorn squash
- Butternut squash
- Spaghetti squash
- Lesser-known varieties delicata squash and kobacha squash.
SuperFoods Rx
Steven Pratt MD and Kathy Mathews
Organic canned pumpkin is easy to incorporate into recipes, high in fiber and low in calories. I usually used canned because it’s fast and easy. But I recently made my own homemade pumpkin puree. I used some to make Pumpkin Shrimp Curry and froze the rest in mason jars.
Don’t forget the seeds! Pumpkin seeds are a rich source of
- omega 3-fatty acids
- important phytochemicals
- essential minerals zinc, calcium and iron.
I toss them into salads, add them to pilafs and granola, and sprinkle on top of muffins.
I feel like Linus waiting in his pumpkin patch for the Great Pumpkin. Sadly Linus is always left waiting but never gives up hope. My hopes on the other hand, come to fruition as great pumpkins turn into great dishes this fall:
Here are some of my favorites:
Simple Green Smoothies: Pumpkin Smoothie
Minimalist Baker: Pumpkin Maple Pecan Granola
Pumpkin Hummus
One Lovely Life: Pumpkin Chili
Sweet Potato and Butternut Squash Puree Can use only butternut squash
Sweet Potato Shepard Pie Can use butternut squash instead of sweet potato
Sweet Potato and Kale Pizza Can use pumpkin or butternut squash instead
Pumpkin Cupcakes with Caramel Frosting: Kitchen Concoctions
For More Empowerment
8 Impressive Benefits of Pumpkin
Dr. Axe: Consume More Carotenoids for Skin and Eye Health
Originally published October 2017
Leave a Reply
Want to join the discussion?Feel free to contribute!