5 Reasons to Eat Pumpkins
Once the leaves start to turn, pumpkin spice treats crop up everywhere. While pumpkin-flavored drinks and desserts are tasty for special occasions, they often do not include pumpkin itself. Pumpkin, a member of the squash family, should be enjoyed throughout the fall for the following reasons.
1. Nutrition. According to the USDA, 1 cup of mashed pumpkin contains over 75% of the daily requirement of Vitamin A. Pumpkin is also a good source of fiber, potassium and vitamin C.
2. Versatility. Whether it’s fresh or canned, pumpkin is a versatile ingredient. Fresh pumpkin can be roasted, steamed, mashed or blended into a soup. Canned pumpkin can be used in smoothies, baked goods, yogurt parfaits or puddings.
3. Diverse varieties. When buying a fresh pumpkin to eat, do not buy a carving pumpkin. Sugar pumpkins and Cinderella pumpkins are two popular edible varieties.
4. Taste. The flavor of pumpkin lends well to both sweet and savory dishes. Try our Pumpkin Pie Smoothie and Lentils and Pumpkin over Brown Rice. To find a perfectly ripe pumpkin, look for one with the stem attached that has firm skin without any softness or bruising.
5. Seeds. A benefit of cooking a whole pumpkin is that almost all of the pumpkin is edible. Use a large spoon to remove the pulp and seeds. Make toasted pumpkin seeds, also known as pepitas, to sprinkle on top of other dishes or enjoy as a nutrient-packed snack. To make BBQ Pepitas, heat the oven to 350°F. In a bowl, toss 2 cups pepitas with 2 tsp oil, 1 tsp salt, 2 tsp black pepper and 1 tsp smoked paprika. Spread out seeds on a lined sheet pan. Roast for 15 minutes, shaking halfway through.
