Many of us only think of pumpkins as we prepare for Halloween. But, they are a rich source of important nutrients, while being very affordable.

If one buys a bright orange pumpkin, nearly the entire gourd [classified as a fruit] can be used. The sturdy exterior, once scraped clean, becomes an excellent deep-dish baking vessel in which one can put stuffing, casseroles, soups, and stews. The pulp can become a nutritious dessert, like pumpkin pudding, pumpkin ice cream, or pumpkin bread, and pie. The seeds can be roasted and used as a snack, or sprinkled on salads or pasta, and they can be added to trail mix or granola.

Canned pumpkin, containing no other ingredients, is actually more nutritious than fresh because it is cooked before canning. That process evaporates much of the water in the pumpkin pulp, concentrating its nutritional value. One cup of canned pumpkin provides more than double the daily value of vitamin A, in the form of beta carotene. It also provides some protein, a generous amount of fiber to feed our gut microbes and prevent constipation, vitamin K for our bones and blood clotting, almost 20% of the daily value of iron, about 5% of our calcium needs, and is a rich source of potassium, an important electrolyte, carrying neurological impulses through our bodies.

Canned pumpkin pulp is available inexpensively, all year long, and I like to add it to soups, curries, and vegetarian stews. It adds color, flavor, and thickness, while enhancing the nutritional value of any dish, with virtually no fat, and just a few calories. These steaming hot servings with creative seasoning become exotic, comforting meals in a bowl, and can be ladled over barley, rice, or other grains. Include a salad topped with pumpkin seeds, and nothing could be simpler…especially if one begins with a foundation of a canned soup.

Enjoy experimenting with this remarkable fruit, especially as the cold weather approaches.

Dateline: Town of Colonie, Albany County, New York State’s Capital Region