Pumpkin pie: a Thanksgiving tradition. But there’s much more to pumpkin than that annual treat.

Pumpkins can fit into a health-conscious diet in a number of ways. They are low in calories but high in fiber; low in sodium but high in protein, iron, and the B vitamins. They also are very high in the antioxident beta-carotene, according to the website allaboutpumpkins.com.

“Researchers believe that eating a diet rich in beta-carotene may reduce the risk of heart disease and some cancers. They also believe it helps to delay aging,” according to the website.

Many reviews rave about fresh pumpkin as compared to canned pumpkin. But both are high in nutritional value, according to the livestrong.com website.

“You can store fresh pumpkins for up to a month at room temperature and they will stay fresh for several months when refrigerated. Fresh pumpkins give you a ready source of pumpkin seeds, which you can roast to make a healthful snack. Canned pumpkin is convenient and available year-round.”

Be careful when buying canned pumpkin that you don’t get “pumpkin pie mix” unless that’s what you want. The mix includes spices and sugar and can have a much higher calorie count than the 40 or so calories per cup in a serving of pumpkin.

History

The whatscookingamerica.net website says this about the history of pumpkin pie:

“Early American settlers of Plimoth Plantation (1620-1692), the first permanent European settlement in southern New England, might have made pumpkin pies (of sorts) by making stewed pumpkins or by filling a hollowed-out shell with milk, honey and spices, and then baking it in hot ashes. An actual present-day pumpkin pie with crust is a myth, as ovens to bake pies were not available in the colony at that stage.

“Northeastern Native American tribes grew squash and pumpkins. They roasted or boiled them for eating. Historians think that the settlers were not very impressed by the Indians’ squash and/or pumpkins until they had to survive their first harsh winter when about half of the settlers died from scurvy and exposure. The Native Americans brought pumpkins as gifts to the first settlers, and taught them the many uses for the pumpkin. This is what developed into pumpkin pie about 50 years after the first Thanksgiving in America.”

Low Fat Pumpkin Pie

1 can (15 ounces) solid-pack pumpkin

1 can (14 ounces) fat-free sweetened condensed milk

1⁄2 cup egg substitute

1⁄2 teaspoon salt

1⁄2 teaspoon each ground ginger, cinnamon and nutmeg

1 unbaked pastry shell (9 inches)

In a large bowl, beat the pumpkin, condensed milk, egg substitute and seasonings just until smooth. Pour into pastry shell. Bake at 425 degrees for 15 minutes. Reduce heat to 350 degrees; bake 25-30 minutes longer or until a knife inserted near the center comes out clean. Cool completely on a wire rack. Store in the refrigerator. Yield: 8 servings.

Nutrition facts: One piece equals 246 calories, 6g fat (2g saturated fat), 3mg cholesterol, 334mg sodium, 42g carbohydrate, 3g fiber, 8g protein.

recipe from tasteofhome.com

Pumpkin-Cranberry Muffin

Makes 12 muffins

2 cups all-purpose flour

3⁄4 cup sugar

1 teaspoon baking soda

1⁄4 teaspoon salt

1 teaspoon cinnamon

1⁄2 teaspoon ginger

1⁄4 teaspoon nutmeg

1 cup pumpkin puree

1 large egg, lightly beaten

1⁄4 cup canola oil

1 cup nonfat milk

1 cup fresh cranberries, chopped

Preheat oven to 350 degrees. Coat a muffin pan with nonstick cooking spray. In a large bowl, combine flour, sugar, baking soda, salt, cinnamon, ginger and nutmeg. Combine pumpkin, beaten egg, oil and milk in a medium bowl. Make a well in dry ingredients; add pumpkin mixture and stir until just combined. Fold in chopped cranberries. Fill muffin cups and bake for 22-25 minutes.

Nutrition facts per muffin: Calories 193, calories from Fat 48, total fat 5.2g (sat 0.4g), cholesterol 18mg, sodium 171mg, carbohydrate 32.6, fiber 1.7g, protein 3.6g

recipe from about.com

Roasted Pumpkin-Apple Soup

Makes 12 servings, about 1 cup each

4 pounds pie pumpkin or butternut squash, peeled, seeded and cut into 2-inch chunks

4 large sweet-tart apples, such as Empire, Cameo or Braeburn, unpeeled, cored and cut into eighths

1⁄4 cup extra-virgin olive oil

11⁄4 teaspoons salt, divided

1⁄4 teaspoon freshly ground pepper

1 tablespoon chopped fresh sage

6 cups reduced-sodium chicken broth or vegetable broth

1⁄3 cup chopped hazelnuts, toasted

2 tablespoons hazelnut oil

Preheat oven to 450 degrees. Toss pumpkin (or squash), apples, olive oil, 1 teaspoon salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes. Stir in sage and continue roasting until very tender and starting to brown, 15 to 20 minutes more. Transfer about one-third of the pumpkin (or squash) and apples to a blender along with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining 1⁄4 teaspoon salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 minutes. Serve each portion topped with hazelnuts and a drizzle of hazelnut oil.

Nutrition facts: 180 calories; 9g fat (1g sat, 7g mono); 0mg cholesterol; 25g carbohydrates; 3g protein; 6g fiber; 525mg sodium; 569mg potassium.

recipe from eatingwell.com

Pumpkin Bread

21⁄2 cups all-purpose flour

2 cups whole-wheat flour, preferably white whole-wheat

1 tablespoon baking powder

2 teaspoons baking soda

2 teaspoons salt

2 large eggs

2 large egg whites

2 cups packed light brown sugar

3 cups canned unseasoned pumpkin puree

1⁄2 cup canola oil

Preheat oven to 350 degrees. Coat two 9-by-5-inch loaf pans with cooking spray. Stir all-purpose flour, whole-wheat flour, baking powder, baking soda and salt in a large bowl. Whisk eggs, egg whites, brown sugar, pumpkin and oil in another large bowl.

Add the pumpkin mixture to the dry ingredients and mix until just combined. Scrape the batter into the prepared pans and smooth the tops. Bake the loaves until the tops are golden brown and a cake tester inserted in the center comes out clean, 50 to 60 minutes. Cool in the pans for 10 minutes. Turn the loaves out onto a wire rack to cool completely.

Nutrition facts per serving: 210 calories; 5g fat (1g sat, 3g mono); 16mg cholesterol; 38g carbohydrates; 18g added sugars; 4g protein; 2g fiber; 377mg sodium; 125mg potassium.

recipe from eatingwell.com