Pumpkin: Nutrient-rich fruit

The fall season brings about harvest and Halloween, and among the first things people associate with both are pumpkins.

Pumpkins are great decorative candleholders, but they’re also an excellent source of nutrition.

Pumpkins and pumpkin seeds are rich in disease-fighting antioxidants and vitamins and minerals like alpha- and beta-carotene, vitamins C and E, potassium and magnesium. Alpha- and beta-carotenes are pre-vitamin A carotenes, meaningthe body converts them in to vitamin A, which promotes healthy vision and ensures proper immune function. Carotenoids also lessen the risk of heart disease.

Vitamins C and E are two important nutrients found in pumpkin. Vitamin C reduces the risk of high blood pressure and heart disease, and vitamin E promotes healthy skin by protecting it from sun damage. It also has been shown to reduce the risk of Alzheimer’s and certain cancers.

In addition, pumpkin is low in fat and calories and is a great source of fiber.

Fiber helps control blood sugar levels, promote healthy digestion, and aids in weight loss.

Knowing how beneficial pumpkin can be, why not use this harvest season to bring the family together at mealtime and enjoy delicious pumpkin recipes?

Cindy Yuan is the senior clinical dietitian at Christus St. John Hospital.

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Spicy Pumpkin Pancakes

2 1/3 cups of Original Bisquick mix

1/3 cup canned pumpkin (not pumpkin pie mix)

1 1/4 cups milk

1/4 cup vegetable oil

2 tablespoons sugar

1 teaspoon pumpkin pie spice

2 eggs

Heat skillet over medium heat.

In a bowl, stir in all ingredients until well blended.

Pour 1/4 cup batter into skillet. Cook until edges are dry and flip.

Cook other side until golden brown.

Top with syrup of choice.

SOURCE: Betty Crocker, www.bettycrocker.com

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Pumpkin Penne With Arugula And Mushrooms

1 pound whole wheat penne pasta

1 tablespoon extra virgin olive oil

¾ pound cremini or portobella mushrooms (sliced or chopped)

1 large onion (cut in half and thinly sliced)

4 cloves of garlic (minced)

½ pound arugula or spinach

2 teaspoons chopped sage

1 (12-ounce) can of evaporated milk

1½ tablespoons cornstarch

1½ tablespoons water

½ cup pumpkin purée

¾ teaspoon salt

¼ teaspoon ground pepper

1/8 teaspoon grated whole nutmeg

2 ounces Romano cheese (grated)

Bring pot of water to a boil and add pasta. Cook until soft.

Meanwhile, heat the olive oil over medium to high heat.

Add the mushrooms, onion and garlic, cover, and cook for three minutes.

Stir in the arugula and cook for five minutes or until vegetables are tender.

In a separate saucepan, combine the milk and sage. Heat over medium until it boils, then simmer.

In a bowl, whisk together the cornstarch and water and add to the milk mixture.

Cook for two minutes or until thick and smooth, stirring constantly.

Next, whisk in the pumpkin purée then remove from heat and add salt, pepper, nutmeg and grated cheese.

Add cooked pasta and sauce to the mushroom mixture and toss well to combine.

SOURCE: Elly Says Opa, www.ellysaysopa.com