Pumpkin Powerhouse!

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Pumpkins are a Powerhouse of Nutrition!

ONE SERVING OF PUMPKIN HAS:

7 grams of fiber
More than 100% of your daily vitamin A
(a lack of vitamin A can lead to night blindness)
beta carotene
(lowers the risk of age-related macular degeneration)
carotenoids lutein and zeaxanthin
(which is good for your eye sight)
15% of your daily vitamin C
20% of your daily iron needs
alpha-carotene
(lowers the risk of lung cancer)
seeds contain cucurbitacins
(may be help prostate health)

Ways to get pumpkin into your family's diet all year long,
not just in the fall:

Of course... Pumpkin Bread and Pumpkin Pie!
Pumpkin Muffins with nuts for breakfast
Casseroles
Pumpkin PancakesGranola
Pumpkin Soup

Think of any recipe where you could throw in a little pumpkin
and it wouldn't be too noticeable such as a vegetable soup.

Think of a way to add pumpkin to your diet maybe a couple times a month
so the family won't grow to hate it. :o)

You may need to learn how to freeze or can pumpkin
for the most nutritional value and flavor!
Check these out:

How to Make Pumpkin Puree

Canning Freezing

SEEDS!

Protein
Iron
B vitamins
vitamin E
high in unsaturated vegetable oil
seed coverings high in fiber

Save and roast your seeds.

First scoop out the seeds and wash them.
You can dry out the seeds before baking, but it’s not necessary.

Lay the pumpkin seeds on a baking sheet.
Use alittle olive oil on the pan, then alittle on top of the seeds.
Butter would also work.
Sprinkle with the seasonings of your choice (listed below).

Bake the seeds at 250-275 for about an hour or until crunchy;
stir every 20 minutes to keep from burning.

For a different twist on your seeds try:
salt , garlic salt or seasoning salt
curry powder
garlic powder
cayenne pepper
Worcestershire sauce or soy sauce
use your imagination...

Pumpkin seeds can be tossed in any recipe
where you would normally add nuts.

Try adding the ground seeds to hot cereals.

Grind them up as fillers in most anything!

Store the seeds in an airtight container in the refrigerator.
Seeds will last several months,
but they often lose some of their flavor after a month or two.
Air seal would be the best way to preserve your seeds!

The pumpkin's bright yellow-orange flowers are edible!