Pumpkins just aren’t for decoration, the seasonal squash is a superfood.

And now’s the time to take advantage of all its health benefits—right down to the tiny seeds inside.

Pumpkin meat is high in carotenoids, shown to decrease the risk of various cancers, including those of the lung, colon, bladder, cervix, breast and skin.

These health-packed compounds are what give pumpkins their orange color. And it turns out they can also help improve our skin color—but without the orangish hue. Carotenoids can neutralize free radicals, nasty molecules that can attack cell membranes and leave the cells vulnerable to skin damage.

Also packed inside pumpkins are lutein and zeaxanthin, considered a friend to the eye in helping prevent the formation of cataracts and reduce the risk of macular degeneration.

Besides carotenoids, lutein and zeaxanthin, which are all antioxidants, pumpkins come with iron, zinc and fiber. Iron, of course, is needed by red blood cells. Zinc deficiencies may be related to osteoporosis of the hip and spine in older men. And fiber is, well, fiber—known to keep weight under control and keep our insides healthy and regular.

Preparation:

TO STEAM: Halve the pumpkin; remove seeds, pulp, and stringy portion. Cut into small pieces and peel. Place in a steamer or metal colander which will fit in a covered pot. Put over boiling water, cover, and steam for about 50 minutes, or until tender. Mash, purée in a blender or food processor, or put through a food mill. Use in any recipe calling for pumpkin purée.

TO BOIL: Halve the pumpkin; remove seeds, pulp, and stringy portion. Cut into small pieces and peel. Cover with lightly salted water; boil for about 25 minutes, or until tender. Mash, purée in a blender or food processor, or put through a food mill. Use in any recipe calling for pumpkin purée.

A 5-pound pumpkin will yield about 41⁄2 cups of mashed, cooked pumpkin.

Nutrition per 1 cup serving:

Calories: 30g

Total Fat: 0g

Carbs: 8g

Cholesterol: 0g

Sodium: 1g

Dietary Fiber: 1g

Sugars: 2g

Protein: 1g

The good: Low in saturated fat, and very low in cholesterol and sodium.

Good source of Thiamin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Iron, Magnesium and Phosphorus.

Very good source of Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Riboflavin, Potassium, Copper and Manganese.

SOURCE DATA: NUTRITIONDATA.COM

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IDAHO POTATO PUMPKIN & PEPITA PATTIES

Among countless recipes for pumpkin soup and pumpkin bread, INstride discovered this healthy and unique one. It mixes the seed and meat, pairs it with potato flakes and produces a patty. Enjoy!

3 cups instant Idaho potato flakes, divided

11⁄2 cups skim milk

1 cup of pumpkin

1 cup egg substitute, divided

3⁄4 cup pepitas (pumpkin seeds), shelled, roasted and salted

1 teaspoon Cajun or Creole seasoning

1 teaspoon salt

1 teaspoon ground white pepper

1. In a medium bowl, using a whisk or wooden spoon, combine 2 cups of the potato flakes with the milk, pumpkin, 1⁄3 cup of the egg substitute, the pepitas and the seasonings. Mix until well blended; set aside. 2. Place the remaining 2⁄3 cup egg substitute in a small bowl. Place the remaining 1 cup of potato flakes into a pie plate. 3. Heat a 10-inch skillet over medium-high heat. Spray with cooking spray. 4. Using a 1⁄4 cup measuring cup, scoop the reserved potato-pumpkin batter into your clean hands and form into 21⁄2-inch wide patties. Dip each patty into the egg substitute, then into the potato flakes, coating both sides. Repeat until you have enough to fill the skillet. 5. Fry the patties in the hot skillet, cooking until golden brown on each side. Coat the skillet with more cooking spray if the patties begin to stick. Transfer cooked patties to a platter. Continue to form and fry patties until all the batter is used. Serve patties warm or at room temperature, topped with a little whole berry cranberry sauce, if desired. Yield: 8 servings

SOURCE: IDAHO POTATO COMMISSION

IDAHO POTATO PUMPKIN & PEPITA PATTIES Published with permission from Idaho Potato Commission.