As fall approaches, it is hard to miss the side roads overflowing with those bright orange globes. My first instinct when I see a pumpkin is to imagine how we’ll carve it, and how yummy the pumpkin seeds will taste when they’re piping hot and fresh out of the oven. Aside from the obvious fun of cutting a crazy face into the side of a gourd, there are astounding health benefits to eating pumpkin meat.

Here are a few:

• Pumpkin pulp is very high in carotenoids, which help to neutralize nasty free radicals.
• Pumpkins are also high in lutein and zeaxanthin, which hunt free radicals that threaten to damage the lens of the eye. They may help prevent the formation of cataracts and reduce the risk of macular degeneration
• Pumpkins are also full of iron, zinc, and fiber, making them a nutritious choice. And at a mere 30 calories per cup raw, it won’t pack on the pounds!

Pumpkin pie is, of course, high in fat, sugar and calories. For a healthier alternative, try sneaking some raw pumpkin into your standard muffin, pancake or quick bread mixes. Or, try a breakfast smoothie for a healthy seasonal treat.

Pumpkin Smoothie Recipe Ingredients:

1/2 cup canned pumpkin (we like Libby’s)
3/4 cup low-fat milk, soy milk or vanilla yogurt (for an extra rich texture without the added fat, use Greek yogurt – it is fat-free and creamy as can be)
1/4 tsp. cinnamon
1/8 tsp. nutmeg
2 tsp. brown sugar
4 ice cubes

Directions

Combine ingredients in blender and puree until smooth.

Pour the smoothies into small glasses (this drink is rich) and garnish each with a dollop of whipped topping. Serves 2 or 3