Benefits of Pumpkin

This is the time of year for pumpkins however we usually think more of Halloween and jack o lanterns.  Pumpkins are way more than just a decorative autumn staple.  They have many health benefits and contribute to weight loss as it is one of the super foods.  They are great in many recipes and a healthy dessert to include in your healthy eating plan.  After all everyone needs dessert sometime and pumpkin is a healthy choice.

Nutrition Facts:
A cup of raw pumpkin contains only 30 calories, no fat or cholesterol, one gram of dietary fiber, and no more than 8 grams of carbohydrates.  The pulp contains many minerals (cooper, calcium, potassium, and phosphorous) and vitamins such as A,B, C, and E all of which are essential to your overall health. Pumpkin is rich in beta carotene because it is such a bright orange color.  Foods rich in beta carotene may help prevent cancer and protect against stroke and heart disease.

Weight loss is an important health benefit of pumpkin.  Their fiber promotes healthy weight and they are low in calories.  When you combine pumpkin super food in your healthy eating plan along with exercise you will be promoting weight loss.  A neat thing about pumpkin is it can be incorporated into many types of recipes and is a great substitute for fat.
I bake a pumpkin pie following the recipe located in the blog recipe section and keep it in the frig as my dessert to eat throughout the week.  Pumpkin pie contains cinnamon which is another fat burning food/spice along with eggs which are a great source of protein.  Pumpkin cookies are another favorite of my family. I will soon post that recipe on the blog.  Another favorite you might like to try is to add some fresh pumpkin to your mashed potatoes.   Adding pumpkin to your mashed or sweet potato pie is a great way to include pumpkin in your diet. Pumpkin pancakes are also a family favorite and so easy to make by just adding a few spoons of pumpkin to your pancake batter.

The pumpkin in this picture was the winner at the fair it weighed 199 pounds.  You can imagine how big it was by noticing the folding chair in the picture.  This would make a lot of pies!!!

Picking a pumpkin for eating:  It is best to use smaller pie pumpkins known as sugar pumpkins.  They are small and are speckled throughout.  Look for a deep orange pumpkin, free of cracks or soft spots. Whole pumpkins keep well for up to a month in a cool dry place.  

Preparing pumpkin:  When you are making pies be sure to wash the pumpkin.  Pumpkins maybe subject to insecticide spray or powder therefore it is important to wash them before use. After washing cut away the tough outer skin then dice, cut into chunks and boil or bake.  You will then need to smash the soft pumpkin to use in your favorite recipe.  I would note that buying 100% pumpkin in the can is just as nutritious as making your own. Just be sure you buy 100% pumpkin and not pumpkin pie mix for those contain added sugar.  Buying canned pumpkin is easy and allows you to keep  pumpkin available year round.

This is a wonderful healthy dessert that you can enjoy and include in your daily healthy eating plan.  Try pumpkin in other recipes and see for yourself how good it is!