It’s National Pumpkin Day, and if pumpkin automatically brings to mind your mom’s decadent pumpkin pie recipe—in all its sugary, buttery-crusted, waistline-expanding glory—let’s erase that Thanksgiving feast thinking.Because pumpkin is actually a versatile, nutrient-packed power food that should definitely be a key player for you during the fall season. And here’s why:That shocking neon-orange flesh translates to serious antioxidant content—beta-carotene to be exact (read: the heart-disease fighters that keep you looking and feeling your best).One cup of cooked pumpkin comes in at a mere 50 calories and about 3 grams of fiber—which will keep you sufficiently satisfied and energized.The seeds are worth your while, too. Particularly high in protein (9 grams per 1 ounce serving), they also contain lutein, an antioxidant that aids vision, and a dose of phytosterols, which help keep LDL (“bad cholesterol”) levels low. Convinced? Here are a few ways to work pumpkin into your diet.
2 of 5
Roasted Pumpkin Seeds Recipe
For an easy snack, preheat oven to 375 degrees. Toss 1 cup dry, raw pumpkin seeds with 1-2 tablespoons canola or extra virgin olive oil and sprinkle with chili powder, garlic powder, paprika and salt to taste. Roast on a cookie sheet for 20-25 minutes, or until golden brown.
3 of 5
Roasted Pumpkin Recipe
For a nutrient-packed side dish, try roasted pumpkin. Preheat oven to 400 degrees, then cut the flesh of one small sugar pumpkin into 2-inch chunks. Drizzle with olive oil and season with salt and pepper, then bake on a baking sheet—or in a roasting pan—for 40 minutes.You can serve it alone with a drizzle of balsamic glaze (buy it at Trader Joe’s), or toss it into your favorite pasta or risotto recipe.
4 of 5
Mashed Pumpkin Recipe
Do a healthier version of mashed potatoes: Boil pumpkin (diced into 1-inch cubes) first, then drain and return to pan. Mash with a little olive oil, garlic paste (to taste), salt, pepper, and fresh-grated parmesan cheese..
5 of 5
Pumpkin Almond Milk Smoothie
Skip the cooking and pick up a smoothie from Jamba Juice. The Pumpkin Almond Milk Smoothie is gluten-free and is packed with real pumpkin, plus other healthy ingredients like almond milk and bananas.
It’s National Pumpkin Day, and if pumpkin automatically brings to mind your mom’s decadent pumpkin pie recipe—in all its sugary, buttery-crusted, waistline-expanding glory—let’s erase that Thanksgiving feast thinking.
Because pumpkin is actually a versatile, nutrient-packed power food that should definitely be a key player for you during the fall season. And here’s why:
That shocking neon-orange flesh translates to serious antioxidant content—beta-carotene to be exact (read: the heart-disease fighters that keep you looking and feeling your best).
One cup of cooked pumpkin comes in at a mere 50 calories and about 3 grams of fiber—which will keep you sufficiently satisfied and energized.
The seeds are worth your while, too. Particularly high in protein (9 grams per 1 ounce serving), they also contain lutein, an antioxidant that aids vision, and a dose of phytosterols, which help keep LDL (“bad cholesterol”) levels low. Convinced? Here are a few ways to work pumpkin into your diet.
Roasted Pumpkin Seeds Recipe
For an easy snack, preheat oven to 375 degrees. Toss 1 cup dry, raw pumpkin seeds with 1-2 tablespoons canola or extra virgin olive oil and sprinkle with chili powder, garlic powder, paprika and salt to taste. Roast on a cookie sheet for 20-25 minutes, or until golden brown.
Roasted Pumpkin Recipe
For a nutrient-packed side dish, try roasted pumpkin. Preheat oven to 400 degrees, then cut the flesh of one small sugar pumpkin into 2-inch chunks. Drizzle with olive oil and season with salt and pepper, then bake on a baking sheet—or in a roasting pan—for 40 minutes.
You can serve it alone with a drizzle of balsamic glaze (buy it at Trader Joe’s), or toss it into your favorite pasta or risotto recipe.
Mashed Pumpkin Recipe
Do a healthier version of mashed potatoes: Boil pumpkin (diced into 1-inch cubes) first, then drain and return to pan. Mash with a little olive oil, garlic paste (to taste), salt, pepper, and fresh-grated parmesan cheese..
Pumpkin Almond Milk Smoothie
Skip the cooking and pick up a smoothie from Jamba Juice. The Pumpkin Almond Milk Smoothie is gluten-free and is packed with real pumpkin, plus other healthy ingredients like almond milk and bananas.
Written byMarissa Lippert, R.D. and Men's Fitness Editors
Open search bar button
×
View Gallery
