Published : Thursday, 11 Oct 2012, 1:09 PM EDT
GRAND RAPIDS, Mich. (WOOD) - The leaves are turning, a chill is in the air and all of the great fall produce is out. Spartan Stores dietitian Allison Reed shares the nutritional comparison between canned and fresh pumpkin. Not only are pumpkins good for carving, they are packed with good nutrition. Two parts of the pumpkin can be eaten, the meat and the seeds. The meat is low fat, low calorie, great source of fiber, and of antioxidant vitamins A & C. To prep, cut the pumpkin in half and scoop out the seeds and stringy part and set aside. You can steam, boil or bake the pumpkin to cook it or serve in bite sized pieces or mash or puree it. The seeds are rich in magnesium, iron, zinc, and protein. Separate the seeds from the stringy part of the pumpkin, rinse and pat dry. Add just enough oil to thinly coat the seeds and season as desired. Bake at 300 degree and bake for 35-40 minutes or until seeds are golden brown, stirring occasionally. If you are pressed for time, you can buy canned pumpkin for recipes or pumpkin seeds for a snack. Canned pumpkin can be used as a substitute in for oil in recipes. This not only cuts the fat, it also enhances the recipe with all that goodness in the pumpkin! Enjoy this pumpkin pie recipe and celebrate fall!
1 pie pumpkin or enough for 2 cups cooked squash
2 eggs, beaten
1/4 tsp. allspice
3-4 cups brown sugar
1/2 tsp. salt
1/2 tsp. cinnamon
1/4 tsp. cloves
1 1/2 cups milk
Mix all ingredients together and pour into a prepared unbaked 9" pie shell. Bake at 425 degrees for 10 minutes, then lower heat to 350 degrees and continue baking 35 to 40 minutes or until knife inserted one inch from crust comes out clean. Cool. Garnish as desired. Store leftovers covered in refrigerator.
Pumpkin vs. canned pumpkin