Pumpkin – It’s not just for pie anymore!

I know Thanksgiving is over. Too often pumpkin is associated with less than healthful treats and consumed only during the holidays. It is a great source of fiber and antioxidants and should be included in your diet year round. It improves your vision and keeps your skin healthy with 75 percent more vitamin A than carrots. It is also a good source of vitamin C, copper, manganese, potassium, and riboflavin.

The orange flesh of a pumpkin is mild and sweet but the delicately nutty seeds (pepitas) are deliciously nutritious as well. Pumpkin can be used in baked goods but is also great in savory dishes such as soups and risotto.

The Holidays can be a tempting time to eat too much of the things that aren’t good for us. Try bringing a healthier option to the feast.

Pumpkin Hummus

This garlicky dip is a new twist on the old Middle Eastern favorite. Serve it with your favorite raw vegetables or whole wheat pita bread

1 (15oz) can pumpkin

2 garlic cloves, chopped

2 tablespoon tahini (sesame-seed paste)

2 tablespoons lemon juice

2 tablespoons water

1 olive oil teaspoon

½ teaspoon salt

1/8 teaspoon cayenne pepper

1 teaspoon ground cumin

Pepitas or chopped parsley for garnish

Combine all ingredients except garnishes in food processor and process until smooth. Serve topped with parsley. Makes 10 servings.

Pumpkin Cake

This snack cake is filled with the spices reminiscent of holidays past but filled with wholegrain flour, vitamins, and fiber for a healthy future. Bake in muffin tins if you prefer a more portable treat.

1 cup white whole wheat flour or whole wheat pastry flour

2 teaspoons baking powder

½ teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

1 pinch ground cloves

¾ cup brown sugar (or brown sugar splenda blend)

1 (15oz) can Pumpkin

2 egg whites

2 tablespoons skim milk

½ teaspoon vanilla extract

½ cup raisins

Cooking spray

Preheat oven to 325 degrees. Spray and 8x8 inch pan with cooking spray

Combine flour, baking powder, and spices. Stir in raisins.

In another bowl, combine pumpkin, sugar, egg whites, milk, and vanilla. Mix into flour mixture. Be careful not to over mix.

Pour into pan and bake 40-45 minutes.

Makes 8 servings

If you have trouble finding a new ingredient ask for help at the grocery store. Whole wheat pastry flour may be with the other flours or in the natural food section. Canned pumpkin is an easy way to cook with pumpkin. Although you may find it nearby, be careful not to pick up pumpkin pie filling instead.

Skip the extra sugar and saturated fats of pumpkin pie and enjoy pumpkin in a new way this season.