Pumpkin in a High Fiber Diet

Why add PUMPKIN to your high fiber diet?

Fiber:  1/2 cup cooked = 1.3 grams
Calories: 25 kcal

Nutrition in Pumpkin

Pumpkins have both Alpha-carotene and Beta-carotene (powerful carotenoids). Other important nutrients in pumpkin include vitamin C, vitamin E, and the minerals potassium and magnesium.

Research links plant-based sources of carotenoids to improved heart health and lowering risks of chronic disease. Carotenoids, along with vitamin C and E, stimulate antioxidant activity that helps to protect and repair cell damage.

As with many nutrients in healthy fiber foods, alpha- and beta-carotene benefit your whole health — not only your heart. These two nutrients especially have a positive effect on the eyes, and may help prevent Age-related Macular Degeneration and cataracts.

The potassium and magnesium in pumpkins and other orange colored foods are encouraged in the DASH eating plan recommended by American Heart Association for people with hypertension (high blood pressure). Evidence suggests foods with higher potassium and magnesium content may counteract some negative effects from dietary sodium (salt).

Pumpkin in a High Fiber Diet

Colorful fruits and vegetables make excellent sources for nutrients that promote antioxidant and anti-inflammatory effects in the body. Which makes pumpkin an excellent food to have in your heart healthy, high fiber diet.

And pumpkins are low in calories, too, which makes them a great weight loss food.

Use pumpkin in place of winter squash in any recipe, and you will get great nutrition. And add a new flavor to spice up the usual menu.

You can easily bake a fresh pumpkin in your oven or microwave. Or for more convenience use canned pumpkin pulp (check the label to ensure no extra sugar or fat is added). Pumpkin pulp will keep in the refrigerator for up to three days in an air tight container. It will keep about six months when frozen (separate small containers make thawing quicker).

Pumpkin seeds, like the pulp of a pumpkin, pack a lot of potent nutrition and flavor. But unlike the low calorie pulp, pumpkin seeds have fat and calories. Eat only a few!
Roasted seeds 1/2 cup = 3.8 grams fiber, 339 calories (kcal)

Sprinkle pumpkin seeds on top of salads, soups, or vegetable side dishes. Or eat a few as a snack.

The pumpkin is an often overlooked vegetable that provides great nutrition for a high fiber diet. Other foods with similar nutritional qualities include carrots, sweet potatoes, butternut squash, and orange bell peppers.

Recipes

Fresh Pumpkin Pulp:

1. Choose a small to medium sized pumpkin (smaller than a Jack-o-lantern). A 4 pound pumpkin should yield about 1 and 1/2 cups of cooked pumpkin.
2. Cut pumpkin in half. Remove the stem and scoop out seeds (save seeds to roast). Discard strings.
3. Place cut sides down on a shallow baking dish.
4. In oven: preheat to 375, cover pumpkin with foil, bake until tender (about 90 minutes for 4 pound pumpkin).
5. In microwave: set high power, cook 7 minutes per pound. Turn pieces for even cooking.
6. Let pumpkin cool. Then use a large spoon to scoop cooked pulp away from the skin.
7. Season and serve warm or place in air tight containers to store in refrigerator.

Roast Pumpkin Seeds:

1. Remove seeds from fresh pumpkin.
2. Rinse under cool water to remove strings and pulp.
3. Place a single layer of seeds on an oiled baking sheet. (Or coat seeds with a non-stick cooking spray.)
4. Salt or other seasoning can be sprinkled over seeds if desired.
5. Bake in a preheated 325 degrees (Fahrenheit) oven until roasted (about 20 minutes). Check and stir during cooking.