Fall's superfood: pumpkin

October 16, 12:11 PMLA Diets ExaminerLorie Dudley

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As the leaves begin to change color and the temperature becomes cooler, new fruits and vegetables with their own shades of  yellow, orange, and red begin to appear at local farmers markets and grocers. Vegetables like sweet potatoes, cabbage, cauliflower, and carrots abound, as well as fruits such as apples, plums, cherries, and pumpkin.

Pumpkin, a nutrient-rich superfood commonly associated with Halloween and jack-o'-lanterns in October, and pumpkin pies at Thanksgiving in November, is less known for it's nutritional greatness.

Raw pumpkins contain only 15 calories per 1/2 cup, is high in fiber, and is packed with important nutrients including: potassium, magnesium, pantothenic acid, as well as vitamins C and E. What makes pumpkin a superfood though is it's abundance of carotenoids; beta-carotene and alpha-carotene.

Studies have shown that foods rich in carotenoids decrease the risk of certain types of cancer, including cancers of the lung, colon, bladder, cervix, breast, and skin.  It is also believed that carotenoids may lower the risk of heart disease as well as cataracts and macular degeneration.

Pumpkin seeds too, provide many nutrients, including bone-strenghtening magnesium and copper. They also contain cholesterol-lowering phytosterols and omega-3 fatty acids, which help to reduce inflammation and may help heart disease.

While the nutrient content of canned pumpkin is nearly identical to fresh pumpkin, it contains slightly less fiber. However, canned pumpkin contains more bioavailable beta-carotene due to the heat used in the canning process. Many canned pumpkin producers, such as Libby's, market 100% Pure Pumpkin or Pumpkin Pie Spice, which contains 100% Pure Pumpkin and a blend of traditional spices and sugar; read your recipe carefully to ensure you choose the correct ingredient.

If you're the Martha Stuart type, preferring fresh to canned, sugar pie pumpkins are best for baking and cooking. They're smalling, sweeter, and firmer, with less pulp and seeds. They make wonderful pies, soups, side dishes, cookies, and breads. Fresh pumpkin puree can be refrigerated up to three days, or frozen for up to six months.

Many of the pumpkin farms in the southern California area allow you to choose from the pumpkins still in their fields; check out PumpkinPatchesAndMore.com to find one near you. Before heading out though, know how to select a suitable pumpkin. Next you'll want to read up on how to puree your pumpkin at AllRecipes.com and then try one of the healthy recipes below. Enjoy!

Roasted Pumpkin & Sweet Potato Pilau

Penne-Wise Pumpkin Pasta

Glazed Chocolate-Pumpkin Bundt Cake

Pecan-Topped Pumpkin Bread

Pumpkin Pancakes