If you’re anything like me, you love the Fall because that time of year means pumpkin everything! I can’t get enough it, but, each year as new pumpkin treats have been released, I have tried to get my pumpkin fix in healthier ways, with a splurge here or there, of course. Some of my go-to’s are Icelandic pumpkin spice yogurt and making protein balls and overnight oats with pumpkin spice peanut butter and canned pumpkin. There are so many ways to enjoy pumpkin for the whole season!
Pumpkins are already a Fall staple for most people in many ways, from pumpkin pie and pumpkin spice lattes to carving pumpkins to make Jack-O-Lanterns for Halloween. Pumpkins are extremely versatile. Most of us are probably already quite familiar with pumpkin’s use in sweet treats, but it can be also be the star of many savory dishes. Pumpkin can be great in soups, pasta, and even enchiladas or quesadillas. Give a savory pumpkin recipe a try, and check out this recipe for a hearty turkey pumpkin chili sure to warm you up on any Fall night!
Getting creative with pumpkin recipes this Fall is a great idea because pumpkins are packed with nutrients. They are full of vitamin A, hence their orange hue, as well as vitamin C. Pumpkins also provide 3g of fiber per 1/2 cup of cooked pumpkin, along with a good amount of potassium in each serving. They are also fat free, cholesterol free, and sodium free. So how do you pick the perfect pumpkin? You want to select a pumpkin that is firm, without any major cuts or blemishes, and heavy for its size. If you are looking for a carving pumpkin, be sure to find one with a smooth, blemish free face and sturdy stem.
Don’t forget about the seeds, though! Pumpkin seeds are high in protein and fiber, as well as some heart healthy fats. When you go to carve a pumpkin for Halloween, don’t be so quick to toss your seeds! Roasting pumpkin seeds is both an easy and tasty activity. The first part of carving a pumpkin is to open the top and clear out the seeds from the inside. Instead of continuing the pumpkin carving right away, take a quick break and bring your seeds to the kitchen. 
Place your seeds onto a large sheet pan, and don’t worry about rinsing any of the pumpkin juices off of the seeds; that will add some extra earthy flavor. Toss the seeds with a little olive oil and your favorite spices. My family is partial to either simple salt and pepper or cajun seasoning. Then, just pop the pan into the oven and let the seeds roast while you finish carving your pumpkin! Take them out of the oven once they have become golden brown, and you can stir them occasionally to ensure even roasting. Enjoy!
With Halloween around the corner, there are plenty of ways to use pumpkin to make healthy treats for the kids that everyone in the family will love. Check out some fun pumpkin recipes on eatright.org, pumpkin smoothie, and chocolaty pumpkin bars. What are some of your favorite uses for pumpkin?
Writer: Amy Meehan, Healthy People Program Specialist, Ohio State University Extension.
Reviewer: Lisa Barlage, Extension Educator, Ohio State University Extension, Family and Consumer Sciences, Ross County.
Sources:
https://www.fruitsandveggiesmorematters.org/pumpkin
http://foodhero.org/recipes/turkey-pumpkin-chili
http://www.eatright.org/resource/food/planning-and-prep/recipes/pumpkin-cheesecake-smoothie-recipe
http://www.eatright.org/resource/food/planning-and-prep/recipes/chocolaty-pumpkin-bars-recipe
https://ndb.nal.usda.gov/ndb/foods/show/3695
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