Nutritious Pumpkin

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Photo by Andy Lyons

We tweaked tradition to create a guilt-free, two-layer tart to replace the standard pie.

Centuries ago, pumpkins fed Native Americans and early European settlers alike. In fact, settlers sliced the top off a pumpkin; removed the seeds; poured a mixture of milk, spices, and honey into the cavity; then baked it. That was the inspiration for later versions of pumpkin pie. Any way you serve it, pumpkin is loaded with heart-healthy nutrients. Here are some things to consider: Low in calories and high in fiber, pumpkins are a good source of vitamins and minerals, especially beta-carotene, vitamin C, and potassium—all linked to fighting heart disease and other ailments.

• When you stir canned pumpkin into batters for muffins, cakes, quick breads, and bread puddings, you’re adding the nutrients that pumpkin brings to the plate.
• Pumpkin adds moistness, tenderness, and a natural sweetness—all properties traditionally associated with fat and sugar in baking. By using pumpkin, you may be able to cut some fat and sugar from your recipes.
• Pumpkins are 90 percent water.