Delicious and Nutritious, Here's the Deal on Fall's Most Popular Fruit


Halloween has come and gone, but we're not smashing pumpkins just yet.

While most foodies have already moved on to the next trendy vegetable (acorn squash), there's still a lot you can do with pumpkin as we head into the holiday months. As one of the most versatile and nutritious fruits around, we think it's time pumpkin got its fair due.

Animal, Mineral or Vegetable

Though often masquerading as a vegetable, the pumpkin is technically a fruit because it grows on a vine and contains seeds. Early Native Americans used pumpkins at their dinner parties long before Columbus decided to throw the first Thanksgiving hoopla in the New World.

Delicious and Nutritious

Pumpkin usually ends up on your plate in the form of a fattening, sugary, pack-on-the-pounds slice of pie. Yummy, yes, but no one wants to wear Spanx for the entire holiday season. Pumpkin, dearies, can absolutely be a healthy choice when it's prepared without all the sugar, fat and crap. It's naturally low in fat and calories and it's packed with vitamins (A, C, K, E), antioxidants (beta-carotenes) and minerals (magnesium, potassium, iron). Bonus? A half-cup of pumpkin contains five grams of fiber.


Seeds That Stand Alone

Pumpkin seeds, also called pepitas, are also a rich source of nutrients, like essential omega-3 fatty acids. Snack on a few and you'll also help kill off internal parasites - which is gross and spectacular at the same time. These little puppies are easy to roast for a sweet or salty snack. Toss them on your salad instead of crutons, too.

Canned vs. Fresh

Even though cooking typically destroys nutrients in food, in the case of pumpkins, both canned and fresh pack a rich source of vitamins and minerals. For those of you that would rather take a trip to the grocery store instead of the pumpkin patch? Brace yourself for some bad news: We could not find a brand of canned, organic, 100 percent pumpkin that was definitively BPA-free (and therefore bitchworthy enough to recommend). We suggest you get down and dirty with the real thing - and schedule your manicure for afterward.

Storing Pumpkins

If you opt to use the pumpkin “au natural,” look for ones that are blemish-free, firm and heavy for their size. Whole pumpkins can be stored in a cool, dark place for up to two months (though it’s a good idea to put newspapers underneath just in case they opt for an early death). Once you cut open the pumpkin, you will need to use it within a few days, otherwise mold will become friendly with your fruit.


How to Use Pumpkin

There are unlimited ways to use fresh pumpkin including muffins, bread, pies, smoothies and soups. Try our recipes for pumpkin cornbread, maple-pecan pumpkin pie or this recipe for creamy pumpkin vegan soup. Get out the carving knife and gut some goo, gals!


How do you use pumpkin in your fall recipes? Let us know in the comments section below!

Susan Emmer, FOOD Feature Editor

Susan is a certified whole health educator and coach treading on both wellness and green terrain. Earning an environmental studies degree before green was the new black, Susan is the owner of the sustainability marketing and PR firm, Farmacy Agency. Follow her on Twitter @wellnewsnetwork.