According to Linus in his explanation to Charlie Brown... a pumpkin is a "Great Pumpkin". But why? What is so great about pumpkin?In this dietitian's opinion, it is not because pumpkins bring toys on Halloween (Sorry to disappoint you, Linus), but because they are loaded with good nutrition and extremely versatile in the kitchen.

One cup of mashed, cooked pumpkin:

• 50 calories
• has less than 1 gram of fat
• more than 2 grams of protein
• 3 grams of fiber
• more than 300% daily requirement of Vitamin A (beta carotene)
• Great source of Iron, Zinc, Potassium, Folate, and Vitamin C

You can easily  add spoonfuls of pumpkin puree to fruit smoothies, soups, stews, chilis or substitute it for winter squash or sweet potatoes in recipes. Pumpkins for Halloween Jack-o-Lanterns are not the best choice for cooking, they tend to be tough and not as flavorful as the smaller varieties called sugar pumpkins.

Here are two non-traditional recipes using pumpkin that do not involve pie tins and whipped cream!

Pumpkin Chili

Ingredients: 2 cups solid pack pumpkin, 1 small yellow onion, 1 clove garlic (minced), 1 red bell pepper, cored, diced, 2 tbsp. vegetable oil, 1 lb. lean ground turkey, 4 cups diced tomatoes, 2 cups tomato sauce, 2 cups cooked kidney beans, 1 cup whole  corn kernels, 1/2 cup diced green chilies, 1 tbsp chili powder, 1 tsp ground cumin.

Directions: In 6 qt. saucepan, saute onion, garlic, and bell pepper in oil for 5 minutes or until tender. Add ground turkey and cook until browned. Drain. Add tomatoes, tomato sauce, pumpkin, kidney beans, corn, chilies, chili powder, and cumin. Bring to a boil, reduce heat, cover, simmer 30 minutes or to desired consistency.

Pumpkin Pancakes

Ingredients: 1 egg, 1 cup 1% milk, 1/2 cup canned pumpkin, 3/4 cup all-purpose white flour, 3/4 cup whole wheat flour, 2 tsp. baking powder, 1 tbsp sugar or Splenda granular, 1/4 tsp. ground cinnamon, 1/8 tsp. ground nutmeg, 1/8 tsp. ground ginger, 2 tbsp. vegetable oil.

Directions: Combine all ingredients in a mixing bowl and stir until just blended. Pour the batter onto a hot griddle that has been lightly oiled. Flip the pancakes over when bubbles break around edges. Serve hot with syrup.

Enjoy!

Gwen Coleman, Registered Dietitian

Portneuf Medical Center - Diabetes Education