If you're searching for a delicious, low-calorie, low-fat food, don't overlook pumpkin and autumn squash. Rich in potassium, a nutrient that helps maintain blood pressure and kidney function, these gourds have a high fiber content, which has been linked to a lower risk of heart disease.
Maple syrup heightens the sweetness of the pumpkin in this dessert recipe. It calls for canned pumpkin puree and so can be made year-round, but it pairs well with fall dishes and fresh autumn produce.
The sweet, fibrous flesh of autumn pumpkins just begs to be roasted. Nutritionally speaking, they're hard to beat, topping the list of superfoods with plenty of protein, fiber, vitamin C, potassium, and beta-carotene. Plus, they're low in calories (just 49 per cup), making them the perfect anchor for a hearty pasta dish with anchovies and toasted walnuts.
Come pumpkin season, remember to save the seeds! Pumpkin seeds are packed with nutritional value and they make a great pesto, used in this recipe with a medley of parsley, chives, and baby spinach.
Don't toss those seeds! With a bit of seasoning and a little honey, you can make a sweet and spicy snack with a satisfying crunch. Pumpkin seeds (or pepitas) provide bone-strengthening magnesium and copper, cholesterol-lowering phytosterols, and anti-inflammatory omega-3 fatty acids.