Dr. Mary Galloway • Newberg, Oregon

Pumpkin Power! – Don’t just carve them, cook them!

  • Posted on Sep 17, 2018

Halloween is around the corner and families across the country are designing costumes, planning parties, making treats and, of course, carving Jack-O’-Lanterns. Pumpkins are everywhere!

Most people look at pumpkins as something to carve for fun with the kids or to use as a popular filling for pie at Thanksgiving … but there’s more to pumpkins than meets the eye! They contain many important and beneficial nutrients.

Packed Full of Nutrients

According to the USDA National Nutrient Database, one cup of cooked pumpkin (without salt) contains:

This amount also provides:

  • Over 200% of the recommended daily allowance (RDA) of vitamin A
  • 19% of the RDA of vitamin C
  • 10% of the RDA of vitamin E, riboflavin, potassium, copper, and manganese
  • 5% of thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus

New Uses for Pumpkin

With so many great health benefits including helping with blood pressure, diabetes or heart disease, preventing some cancers, and many more, why not treat yourself and your family to some delicious and nutritious pumpkin meals?

Go beyond pie this year and explore some amazing pumpkin meals this fall. Google “pumpkin recipes” and you will be surprised how many different options there are – pumpkin pasta, spicy pumpkin chili, pumpkin bread and more!

The oven-roasted seeds contain a myriad of health benefits as a delicious snack or:

  • Added to sautéed vegetables
  • Sprinkled on mixed green salads
  • Ground with fresh garlic, parsley and cilantro leaves, olive oil and lemon juice for a tasty salad dressing
  • Added to your favorite hot or cold cereal
  • Added to your favorite oatmeal raisin cookie or granola recipe.

Try This Recipe

One delicious way to enjoy the health benefits of pumpkin this time of year is in soup. Here’s a recipe I like from ifoodreal.com:

https://ifoodreal.com/healthy-pumpkin-soup/

Treat yourself and your family to Pumpkin Power this Fall!