A Healthy You: Pumpkins for Fall for One and All
By Cindy Gates
Fall is here which means falling leaves, Halloween candy and pumpkins.
But don’t overlook the Jack o’lanterns as a good source of nutrition. Pumpkins are high in fiber, potassium, and Vitamin A.
Pumpkin seeds are a good source of omega-3 fats. When selecting a pumpkin to eat, look for “pie pumpkin” or “sweet pumpkin,” which are sweeter and less watery than Jack-o’-lanterns pumpkins.
Fun pumpkin facts:
- the heaviest pumpkin weighed in at 1,469 pounds
- pumpkin comes from the Greek word “pepon” meaning big melon
- there are two categories of pumpkins: canning and carving
- Pilgrims served the pumpkin with the heads and seeds removed and filled the cavity with milk, honey,
and spices and baked until tender
- canned pumpkin is very easy to use anytime during the year
- pumpkins are the most famous of the winter squash family
- try pumpkin muffins, pumpkin ravioli or pumpkin soup
- roast seeds by first rinsing well, spread on cookie sheet, roast at 375 for 30 minutes, cool and serve
Sprinkle with salt if desired
- the pumpkin capital of the world is Morton, Ill., where Libby’s pumpkin processing plant is located
- pumpkin colors can also come in white, blue and red
2 Ingredient Pumpkin Brownies
1 family size box brownie (19.5oz) mix
1 can pumpkin
1) Preheat oven to 350
2) Spray pan with cooking spray
3) Mix brownie mix and pumpkin together until smooth
4) Spread batter into pan and bake for 25-30 minutes
5) Let cool completely
A Healthy You is a regular column about nutrition, healthy living and cancer care. It is written by Cindy Gates, RD and LD and the Cancer Center’s Oncology dietitian, herbalist and Certified Wellness Coach.