Pumpkins Packed With Nutrition
Pumpkins are typically grown for human consumption eaten as a powerful nutritious food source for different cultures around the globe. Pumpkin is a fruit of certain varieties of squash Cucurbita pepo, C. moschata, and C. maxima in the ground family (Cucurbitaceae), characterized by a hard orange rind with distinctive groves, Farms across America offer pick your own pumpkins in 2023 often celebrate the harvest of the season with local people of the state for fun and festivities. Botanically pumpkin fruit is a type of berry known as pepo generally large in size 4-8kg, 9 to 18 pounds or more although some varieties range in larger sizes. In 2022 16.4 million cwt of pumpkins were produced in the United States almost double the amount produced in 2021 when production came to about 146 million cwt. Pumpkins are especially popular around October often used for holiday decoration decor in 2023 for ornamental use.
The USDA Economic Research Service reports that the demand for especially fresh pumpkins continues to expand as consumers look for new and interesting variations. According to Nelson the total sales of pumpkin flavored food, beverage, and household goods in supermarkets and convenience stores across the U.S. increased by 80 percent between 2011 and 2015. Pumpkins are nutrient dense naturally low calorie food sources at only 49 calories per cup serving 49 percent of your daily vitamin K, including niacin, folate, iron, vitamin C, and potassium high in antioxidants to help protect the body from free radical cellular damage. Pumpkin seeds are a suitable source of edible fats magnesium and other nutrients known to enhance bone health. One ounce (147) of hulled seeds is considered one serving of pumpkin seeds or a little less than ¼ cup, at 153.7 calories per serving, 96.6 grams of protein, 13 grams of lipid fat, 5.05 grams carbohydrates, Energy 153.7 kcal, 0.28 grams sugar.
NOW Foods Raw unsalted Pumpkin Seeds are rich in essential fatty acids, and iron is an excellent source of protein, certified NON-GMO sold in one pound packages, and is 180 calories per serving. Raw shelled pumpkin seeds can be eaten raw or roasted then tossed with seasonings and a drizzle of olive oil to create sweet or savory flavors. Roast raw shelled pumpkin seeds in a 325-degree F preheated oven on a baking sheet for 10 to 15 minutes until the seeds are golden brown. Remove the seeds from the oven and allow to cool on a baking rack for one hour before eating. Roasted shelled seeds are the perfect garnish to any dish sprinkled on top of pumpkin soup, Roasted mashed pumpkin puree, Pumpkin Curry with Hummus, Roast Pumpkin with Spinach wheat Lasagna, pumpkin dip for vegetables, Grilled pumpkin kabobs with onions, red peppers drizzled with olive oil, healthy pumpkin muffins made with sugar-free sweeteners, low-calorie Quaker Oats cereals, pumpkin coleslaw, stews, and sauces make every dish unique. Pumpkin spice is everything nice often consumed as a nutritious vegetable across the globe in 2023 eaten as a clean food packed with nutrition.
Flavonoids in pumpkins are a rich source of antioxidants that can help protect your body from developing an illness such as coronary heart disease. Cucurbita maxima is one of at least four species of cultivated squash grown worldwide for its edible fruit variously known as squash, pumpkin, or gourd known as one of the most diverse domesticated species. Consume more of the foods you want without adding too many calories using spices to add more flavor to any dish. Pumpkin spice is a combination of cinnamon, ginger, nutmeg, and allspice perfectly suited for making delicious sugar-free recipes. Pumpkin spice coffee is especially nice flavored with a dash of pumpkin spice combined with low-fat milk and one packet of Splenda sugar substitute usually consumed as a seasonal hot beverage. Turn the coffee you like into the coffee you love with Nestle Coffee Mate Coffee Creamer Pumpkin Spice flavor available in sugar-free options.
Cheers!
Patricia Lynn
Images Courtesy of Olena Rudo at AdobeStock
