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Pumpkin is an extremely nutrient dense food, which means that it is full of vitamins and minerals but low on calories. There are many creative ways pumpkin can be incorporated into your diet, including desserts, soups, salads, preserves and even as a substitute for butter. When you go shopping for your Halloween pumpkin get an extra one to cook and eat!
Pumpkin is a member of the Cucurbitaceae family of vegetables (along with cucumber, cantaloupe and squash), and is cultivated around the world for both its fleshy vibrant orange meat and seeds.
According to the USDA National Nutrient database, one cup of pumpkin, cooked, boiled, drained, without salt contains 49 calories, 1.76 grams of protein, 0.17 grams of fat, 0 grams of cholesterol and 12 grams of carbohydrate (including 2.7 grams of fiber and 5.1 grams of sugar).
Banana Pumpkin Power Smoothie
Pumpkin Bread
Yield: 2 loaves
Preheat oven to 350°F
Butter and flour two 9x5x3 inch loaf pans
Ingredients:
Directions:
Sift first eight ingredients into a large bowl. In second bowl, beat sugar and oil to blend, and then add eggs and pumpkin. Mix well. Stir dry ingredients into pumpkin mixture in two additions, just until blended. Add nuts, if desired. Divide between loaf pans. Bake approximately 1 hour 10 minutes, or until tester inserted into center comes out clean. Transfer to racks and cool in pans for 10 minutes. Cut around sides of pan with a knife to loosen. Turn loaves onto rack to cool completely.
Back To Blog HomeREFERENCES:
Medical News Today. “What Are the Health Benefits of Pumpkin?” Updated August 30, 2014. http://www.medicalnewstoday.com/articles/279610.php
United States Department of Agriculture. “Pumpkin Nutrition Profile.” http://ndb.nal.usda.gov/ndb/foods/show/3176
World’s Healthiest Foods. “Pumpkin Seeds.” http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82
Nutrition-and-you.com
Wu K, Erdman JW Jr, Schwartz SJ, Platz EA, Leitzmann M, Clinton SK, DeGroff V, Willett WC, Giovannucci, E. (2004). Plasma and dietary carotenoids, and the risk of prostate cancer: a nested case-control study,
Cancer Epidemiol
Biomarkers Prev
, Feb;13(2):260-9
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