There’s a nutritional cost involved, too. Take pumpkin. If you roast this festive squash whole but gut the inside and toss the remains, you’re missing out on valuable nutrition! Those pumpkin seeds contain antioxidants, iron, magnesium, zinc, and fiber, according to the USDA. As the World Health Organization points out, eating a whole-foods diet rich in nutrients such as these can help protect against chronic conditions like cancer, heart disease, and diabetes. In other words, these little plant-based powerhouses are way too healthy to go in the garbage. RELATED: Why Are Healthy Eating Habits Important? Here’s a recipe for deliciously crispy seeds, as well as two ways to cook the rich orange pumpkin flesh. Choose your cooking method to match how you’ll use the pumpkin (suggestions below), or whatever strikes your fancy!
Serves 8
Ingredients
1 whole sugar pumpkin1 tsp olive oil
Directions
Nutrition per serving (about 1 cup puree): 57 calories, 1 gram (g) total fat (0.2g saturated fat), 2g protein, 13g carbohydrates, 1g fiber, 5g sugar (0g added sugar), 2 milligrams (mg) sodium RELATED: 12 Easy-as-Pie Pumpkin Recipes for Fall
2. Roasted Pumpkin Cubes
There’s nothing like the rich taste of fresh pumpkin, and it couldn’t be easier to prepare. Roasting cubes gives you more surface area for caramelization and the delicious flavor it lends to the pumpkin. Pumpkin is also delicious seasoned with herbs and spices, and can be enjoyed in either sweet or savory dishes.
Serves 8
Ingredients
1 whole sugar pumpkin1 tbsp olive oil1 dash kosher salt
Directions
Nutrition per serving (about 1¼ cup): 57 calories, 1g total fat (0.2g saturated fat), 2g protein, 13g carbohydrates, 1g fiber, 5g sugar (0g added sugar), 20mg sodium
3. Roasted Pumpkin Seeds
Pumpkin seeds are a surprisingly versatile ingredient. Indeed, they may be the most delicious thing you’re throwing away! They can be enjoyed sweet or savory, depending on your preference. Once roasted, they should be stored in an airtight container for one week at room temperature or up to two months in the refrigerator.
Serves 8
Ingredients
2 cups of seeds from a sugar pumpkin2 tsp olive oilSalt to taste
Directions
Nutrition per serving (¼ cup): 190 calories, 14g total fat (3.2g saturated fat), 11g protein, 4g carbohydrates, 2g fiber, 0g sugar (0g added sugar), 35mg sodium RELATED: 4 Recipes for Pumpkin Seeds, Fall’s Secret Superfood
4. Curried Pumpkin Soup
Nothing combines the flavors and feelings of autumn quite like pumpkin soup. Here, the rich flavor of curry brings this soup to life while lending the anti-inflammatory benefits of the spices it contains (namely turmeric, as Johns Hopkins Medicine notes). A touch of black pepper is added to increase your body’s ability to absorb the curcumin from the turmeric, as described in the results of a past study. Low-sodium broth makes this recipe healthier for your ticker.
Serves 6
Ingredients
2 tbsp olive oil1 large sweet onion, diced2 cloves garlic, minced2 medium apples, peeled and diced1 medium sugar pumpkin (about 4 to 5 lb), roasted as above4 cups low-sodium vegetable or chicken broth (plus more as needed)1 tbsp ground curry powder (plus more to taste)½ tsp ground nutmeg1 tsp ground cumin1½ tsp kosher salt, plus more to taste½ tsp freshly ground black pepper½ cup whole milk (optional)
Directions
Yield: About 10 cups Nutrition per serving (1⅔ cup): 165 calories, 5g total fat (0.8g saturated fat), 3g protein, 31g carbohydrates, 4g fiber, 17g sugar (1g added sugar), 369mg sodium RELATED: The Scientific Reason to Combine Turmeric and Black Pepper
