Anatomy of a... Pumpkin
You may think of it simply as a Halloween jack-o'-lantern, but the pulp from this low-fat, low-sodium vegetable is an ancient, healthful power food.
The orange color isn't just for show- It means the pumpkin is loaded with an important antioxidant: beta carotene.
Adding beta carotene to your diet could reduce your risk of developing certain types of cancer, including prostate, and protect against heart disease. In the past, this staple was used to treat various ailments, including snakebites and...freckles!
Low-Carve Treat: Pumpkin Potato Soup
(Makes 5 servings)
1. Prepare the mashed potatoes using milk only (no butter). Add the pumpkin and the fat-free half-and-half (or low-fat milk) to a medium saucepan; whisk to blend well.
2. Add the cheese, pumpkin-pie spice and cinnamon and stir to combine. Cover the pan and simmer over low heat for 5-10 minutes, stirring frequently. Add pepper and salt, if desired.
3. Spoon into five serving bowls, then swirl a tablespoon of fat-free or light sour cream into each bowl of soup.
Per serving: 276 calories, 19 g protein, 36 g carbohydrate, 6.3 g fat (4 g saturated fat, 2 g monounsaturated fat, 0.3 g polyunsaturated fat), 23 mg cholesterol, 3.2 g fiber, 300 mg sodium. Calories from fat: 22%
Orange Crush: Another Beta Blast
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Last Editorial Review: 10/4/2005