Nutrient Brief: Pumpkin Power

Pick up almost any of the cooking magazines out for this month, and you will see that there are any number of ways to whip up a tasty dish utilizing that bright orange gourd we so often associate with the fall season (Lighter Pumpkin Pie recipe).  Pumpkins are actually a vitamin and mineral powerhouse, including both the vibrant flesh and crunchy little seeds.

As we suggest in our Nutrition Together program, it is best to get a variety of colorful fruits and vegetables in your diet as each color is indicative of different nutritional benefits.  The orange of the pumpkin is telling of the abundance of Beta-Carotene (converts to vitamin A in the body) which is important for healthy vision, as well as antioxidant properties that bolster the immune system and possibly defend against cancer-causing free radicals.  The flesh of the pumpkin also contains the following:

• Only 50 calories per cup, with approximately 3 grams of Fiber
• Good source of Vitamins C, K, & E
• Over 500 mg Potassium per serving

The seeds (also known as pepitas)  also little nutritional gems.  If you have a nut allergy, seeds can be a great way to get some healthy essential fats into your diet.  The oil in the pumpkin seeds has been shown to help decrease blood cholesterol levels.  They are also a good source of the major minerals magnesium and phosphorous, as well as trace minerals copper, iron, zinc and manganese.  You can easily roast a batch of your own after you carve your pumpkins this Halloween, or add them raw to salads and soups.

Katie Jensen, CSCS

Fitness and Nutrition Coach

Learn about Nutrition Together program.  Our clients rave about it!

October Recipe - Pumpkin Apple Butter Spread

Pumpkin Power Article

Pumpkin Power Article

October Nutrition Tip of Week 4: Eat the Halloween pumpkin!

Pumpkin should double as a seasonal decoration and a fall food staple. Pumpkin is loaded with fiber as well as the powerful antioxidant pro-vitamin, beta-carotene. Plus, one entire cup contains a mere 30 calories!  

One of the best parts of the pumpkin is its seeds- aka pepitas! Pepitas are great to add to salads, muffins, or eat by themselves!

Read more in our Nutrient Brief: Pumpkin Power with link to lighter pumpkin pie

September Nutrition Tip of Week 2: Eat Fall Superfoods

Fall is a great time to change up your nutrition repertoire for the new season. Take advantage of fall’s superb array of superfoods: pumpkin, root vegetables, Brussels sprouts, kale, chestnuts and pomegranates. So eat up and enjoy this season’s bounty in good health!

Curried Pumpkin Lentil Soup with Kale

Makes 7-8 cups

• 3 cloves garlic, minced
• 1 Tablespoon olive oil
• 2 cups pumpkin puree- fresh or canned
• 6 cups vegetable stock or water+veg bouillon
• 2 cups water
• 1/2 cup canned crushed tomato
• 1 cup dried lentils (soak 1 hour beforehand)
• 1 Tablespoon lemon juice
• 1 Teaspoons curry paste
• 2 teaspoons curry powder
• 1 teaspoon cumin
• 2 teaspoons salt, or to taste
• 3 cups chopped kale

1. Heat a large pot over a medium flame and add the olive oil and minced garlic. Sauté a couple minutes until it is lightly browned. Add the pumpkin puree, vegetable stock, water, crushed tomato, lentils, lemon juice, and spices.

2. Reduce heat to medium-low and allow to simmer 30-45 minutes, stirring occasionally. You may need to add a bit extra water if it looks like it is getting very thick (like applesauce or denser) or starts to burn. Once the lentils are cooked, add the kale and cook an additional 5-7 minutes.