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

Pumpkin is one of the most nutritionally valuable foods known to man. The key nutrient that boosts pumpkin to the top of the SuperFoods Rx list is the synergistic combination of carotenoids. Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man. Carotenoids are deep orange, yellow or red colored fat-soluble compounds that help protect us from free radicals, modulate our immune response, and enhance cell-to-cell communication. Foods rich in carotenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including those of the lung, colon, bladder, cervical, breast and skin. The combination of carotenoids, potassium, magnesium and folate found in pumpkin offers protection against cardiovascular disease.

SuperFoods Rx
Steven Pratt MD and Kathy Mathews

Pumpkin is one of the most nutritionally valuable foods known to man.…

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 and their seeds are nutrient-dense foods that score high on the Aggregate Nutrient Density Index. Pumpkins contain carotenoids important for immune function. Pumpkins and related squashes are good sources of beta-carotene, alpha-carotene, lutein and zeaxanthin, antioxidants belonging to a group of pigments called carotenoids. Carotenoids defend the body’s tissues against oxidative damage, helping to prevent chronic diseases and premature aging. They help protect the eye from damage and improve several aspects of visual performance.

DrFuhrman.com

Pumpkins and their seeds are nutrient-dense foods that score high on the Aggregate Nutrient Density Index. Pumpkins contain carotenoids…

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.

When derived from whole foods like pumpkin, carotenoids are major players in the fight against disease. Higher blood levels of beta-carotene and alpha-carotene are associated with lower levels of certain chronic diseases. Beta-carotene has been shown to have very powerful antioxidant and anti-inflammatory properties. It prevents the oxidization of cholesterol. Oxidized cholesterol builds up in blood vessel walls and contributes to the risk of heart attack and stroke. Getting extra beta-carotene may help to prevent the progression of atherosclerosis and heart disease.

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 Waffles

Pumpkin Hummus
One Lovely Life: Pumpkin Chili

Pumpkin Shrimp Curry

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