Pumpkins to Carve Fun, Great to Eat
Pumpkins garnishing our tables and doors are made a very nutritious fruit harvest that we can enjoy in many ways. This is good news for pumpkin pie eaters!
Pumpkins are in the squash family and contain large amounts of antioxidants and beta carotene. Current research indicates that a diet rich in beta-carotene-containing foods may reduce the risk of developing certain types of cancer and offers protection against heart disease. Beta-carotene offers protection against other diseases, as well as some degenerative aspects of aging.
Pumpkin seeds contain high amounts of protein, iron and phosphorus as well as vitamins A and E.
Pumpkins are also low in fat and calories and high in potassium. These bright orange pumpkins contain vitamin C, K and E, niacin, calcium, magnesium and iron. Pumpkin puree cup has about 80 calories and 7 grams of fiber.
Pumpkin seeds are extremely nutritious too. Native Americans used pumpkin seeds for food and medicine. The seeds are rich in amino acids and contain high amounts of zinc also. Pumpkin seeds contain high amounts of protein, iron and phosphorus as well as vitamins A and E. Pumpkin seed oil is rich in essential fatty acids that help us maintain healthy blood vessels and nerves and lubricates all our tissues, including the skin. An ounce of pumpkin seeds contains about 155 calories with 7 grams of protein.
Pumpkins have been grown in North America for 500 years and they are many. Eighty percent of the pumpkin supply in the United States is available in October. In colonial times at the beginning, pumpkins were used as an ingredient for the crust of pies, not the filling, but filling today pumpkin pie is a favorite holiday. Try healthy recipe below
The best light Pumpkin Pie -. This pumpkin pie saves 100 calories per slice from the traditional version and has a similar taste 
- Ingredients - 1 cup of ginger cookies (about 16 cookies); 16 oz can pumpkin; 1/2 cup egg whites (about 4); 1/2 cup sugar; 2 tsp pumpkin pie spice (1 and 1/4 teaspoon cinnamon, 1/2 teaspoon ginger 1/4 teaspoon cloves); 12 oz can evaporated skim milk
- Cooking instructions -. Preheat oven to 350 °. Crush the biscuits in a food processor. Lightly spray a pie plate 9 "glass with aerosol vegetable cooking. Pat crumbs in the bottom of the pan evenly. Combine remaining ingredients in a medium bowl. Pour into crust and bake until a knife inserted in center comes out clean, about 45 minutes Store in refrigerator cool
- Information -.. Serves 8. Each slice :. 165 calories, 1.5 g fat 0.5 g saturated fat, 1.5 mg cholesterol, 170 mg sodium, 32 g carbohydrates, 2 g fiber, 6 g protein.
Remember pumpkins are versatile! Besides pie traditional pumpkin, you can also try the pumpkin soup, stew, bread, biscuits, or even chili. It is also delicious roast on its own with spices like cinnamon and nutmeg. pumpkin seeds can be roasted and added to salads or eaten alone as a snack.
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