Here are 4 scrumptious ways to savor this super-nutritious squash.
By Elaine Magee, MPH, RD
This time of year, we've got pumpkins on the brain -- and in the pantry. There's the Halloween jack-o'-lantern, of course (made from a not-so-tasty variety of pumpkin meant for carving). Then throughout the holiday season, we inevitably have a cup or so of canned pumpkin hanging around after making a loaf of pumpkin bread or a pumpkin pie or two.
Below, I'll show you four delicious ways to use that pumpkin, from breakfast (waffles) to dessert (cake). But first, let's chat about the nutritional power of this famous member of the squash family.
Fresh pumpkins are available from September to November (80% of the U.S. pumpkin supply is available in October), but you can buy canned pumpkin year-round.
The nutritional difference between canned and fresh pumpkin is mainly the vitamin C content. With 1/4 cup of canned pumpkin, you get 1.7 g fiber, 170% of the Daily Value for vitamin A, 8% Daily Value for vitamin E, 4% for vitamin C and folic acid, 6% for iron and magnesium -- all for just 20 calories! Twenty calories worth of boiled fresh pumpkin will give you a little less vitamin A (135% of the Daily Value), but a little more vitamin C (8% Daily Value).
Now, enjoy the pumpkin season!
Pumpkin Challah Bread
This bread is heavenly fresh from the oven, so bake it right before you plan to serve it.
1/2 cup warm water (100-110-degrees)
Yield: 12 servings
Per serving: 181 calories, 6 g protein, 35 g carbohydrate, 2.2 g fat (0.3 g saturated fat, 0.9 g monounsaturated fat, 0.6 g polyunsaturated fat), 18 mg cholesterol, 4 g fiber, 189 mg sodium. Calories from fat: 11%.
Pumpkin Potato Soup
The mashed potato adds creaminess to this lower-fat soup.
3 cups mashed potatoes, made with low-fat milk
Yield: 5 servings
Per serving: 276 calories, 19 g protein, 36 g carbohydrate, 6.5 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%.
Pennsylvania Dutch Pumpkin Cake
If you want to add a chocolate touch, sprinkle 1/2 cup of chocolate chips (or Halloween chocolate chips) over the batter just before you put the cake in the oven.
1 1/2 cups whole-wheat flour
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