For healthy pumpkin, squash the urge to turn it into pie

Pumpkins have long been an autumn superstar.By Nanci Hellmich, USA TODAY

Last year there was a shortage of canned pumpkin, which put a chill on pumpkin-lovers' plans. But this year supplies are back in the stores, so it's time to dust the flour off those favorite recipes.


Almost everyone has a favorite pumpkin pie recipe, but pumpkin is versatile and can be used in many other dishes, including soups, waffles, pancakes and stuffings, culinary experts say. The great thing about using pumpkin in soups is the puree gives it a creaminess without adding any cream, says registered dietitian Ellie Krieger, star of the Cooking Channel's Healthy Appetite. You also can use it to make healthful muffins, breads and puddings that are loaded with nutrients but not packed with sugar and fat, she says.

Or you can add a couple of tablespoons of puree to oatmeal along with some typical pumpkin-pie spices such as a little brown sugar, cinnamon and a pinch of ginger or nutmeg, she says.


"The smell of pumpkin cooking fills your home with a warm, inviting aroma that rings of autumn and the holiday season."

Krieger uses fresh pumpkin in cooking, but don't be misled: You should use the small, sweet pumpkins that are 1 to 3 pounds each for cooking, not the big ones you make into jack-o'-lanterns. When you see that orange color, she says, you see the beta-carotene: "It's announcing itself."

Yes, pumpkin is rich in beta-carotene, which turns into the healthy antioxidant compound vitamin A in our bodies, agrees Dawn Jackson Blatner, a spokeswoman for the American Dietetic Association. And one cup cooked and mashed pumpkin is a good source of vitamin C, potassium and fiber, she says.

But just because something in the grocery store or restaurant says it is pumpkin-flavored doesn't mean "you will be getting all of these glorious nutrients," Blatner says. "Many pumpkin-flavored treats are downright frightful — loaded with calories, fat and sugar."

Health-conscious consumers also need to be wary of pumpkin doughnuts, cheesecake, scones and specialty coffees, she says.