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. 

This autumn curry is served over brown rice, which is heartier and more flavorful than the conventional white variety.

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.

Yogurt makes these muffins, a fall breakfast favorite, especially light and tender.

This delicious salad perfectly combines spicy and sweet flavors. By roasting sugar pumpkin with red pepper and maple syrup and tossing in the crunch of pepitas and the creaminess of feta cheese, each distinct flavor will jump out at you.

Easy to prepare and packed with nutrients, this robust, versatile gourd deserves its spot at the dessert table.

This stew will warm your senses on a chilly night. The heat of the ginger and jalapeno are made subtle by coconut milk and tofu, and the pumpkin adds great color and richness. Garnish with cilantro and lime.

Pumpkin butter, a yummy spread full of fiber and beta-carotene, tastes great with hard cheeses and whole-grain bread.

Halved acorn squashes become built-in dishes for a Moroccan-inspired blend of extra-lean ground beef, bulgur, pine nuts, golden raisins, and cinnamon.

This recipe for basic roasted pumpkin is so simple and very versatile. You can eat the sweet, fibrous flesh straight out of the shell with some olive oil, salt, and pepper, or you can get creative with different seasonings.

Pumpkin puree is a great source of protein, zinc, and other vitamins. This simple method will reap plenty of puree, which can be stored in the freezer for up to six months.

Nonfat evaporated milk and a little brown sugar produce a lighter version of a usually indulgent dessert.

A healthful blend of pumpkin, cinnamon, thyme, and black pepper make this simple pasta delicious and easy to make.

Spice up the sweet, fibrous flesh of a roasted pumpkin by adding fresh sage leaves and olive oil.

Pumpkin seeds are said to lower cholesterol and are a great source of vitamins, such as magnesium. Their crunch and distinct nutty flavor add the final touch to this nutritious salad.

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.

Give sweet, roasted pumpkin an extra kick of flavor with fennel and cumin seeds, red-pepper flakes, and maple syrup.

The creamy pale-green sauce, made with pumpkin seeds and cilantro, can be drizzled over chicken and enjoyed guilt-free, since pumpkin seeds are good for you.

Apples, cinnamon, and raisins -- all popular fall flavors -- add to the sweetness of this warm and gooey dish. 

This creamy pumpkin dip is simple and nutritious. Save the best-looking pumpkin to serve the dip in, and be careful to leave a half-inch thickness on the inside so that it doesn't collapse.

This decadent dish, flavored with paprika, serrano chili, tomato paste, and cilantro, will add flair -- and fiber -- to any fall menu.

Pumpkin can replace the usual potato in this easy-to-prepare side dish. The vibrant orange hue of the pumpkin complements the deep green of the sage.

The diverse flavors in this soup create a special blend that would be great to make on a winter's eve.

This hearty and flavorful stew of pumpkin, potatoes, and corn is delicious and nutritious.

This vegetarian main dish is so decadent, no one will miss the meat. 

Spaghetti squash may not taste like pasta, but it can support your favorite pasta sauce and is a filling, tasty, and nutrient-rich alternative.

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.