Pumpkins rich in beta carotene

The beta carotene the rich orange color is a dead give away to the nutrients present in pumpkin. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet. Pumpkin is also loaded with potassium, and studies show people who have a potassium rich diet lower their risk for hypertension. Potassium rich foods include bananas, broccoli, avocados, pomegranate and many others.

Pumpkin also contains zinc which is a major boost for your immune system, it also aids in bone density support for people at risk for osteoporosis. High in fiber may prevent cancer, heart disease and other serious ailments.

Pumpkins contain lots of anti-oxidant vitamins A and C, as well as alpha-hydroxy-acids which help to reduce the signs of aging.

Try these pumpkin recipes

Pumpkin Pie

Ingredients

Pastry for single-crust 9-inch pie

1lb pumpkin (boiled and crushed)

1 (12-ounce) can evaporated fat-free milk

3 large eggs

3/4 cup sugar

1 teaspoon vanilla extract

1 teaspoon ground cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

Method:

Roll pastry on floured surface into circle 1-inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge.

Beat pumpkin, evaporated milk and eggs in mixing bowl on medium speed of mixer until well combined. Blend in remaining ingredients. Pour over pastry shell. Bake in preheated 400F (205C) oven 35 to 40 minutes or until knife inserted into center comes out clean.

Pumpkin Roll

Cake:

Ingredients

3 large eggs

1 cup sugar

1 lb pumpkin peeled and cooked

1 teaspoon lemon juice

1 cup self-rising flour

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

Filling:

Ingredients

4 ounces reduced-fat cream cheese, softened

1 1/2 to 2 cups light whipped topping, thawed, if frozen

2 tablespoons sugar

Method:

For Cake: Beat eggs and sugar for 5 minutes in mixing bowl on medium speed of mixer. Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined. Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end. Chill in refrigerator until completely cool.

For Filling: Beat cream cheese, whipped topping and 2 tablespoons sugar in mixing bowl on medium speed of mixer until smooth and spreadable. Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve.

Baked Stuffed Pumpkin

Ingredients:

2 pound pumpkin, washed

2 apples, cored, quartered

1/2 cup pineapple chunks

1/2 cup broken walnuts

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground cloves

Method:

Cut the top off the pumpkin and remove the seeds. Place cut side down in a baking pan and bake at 350 degrees F for about 40 minutes or until soft.

With a metal spoon, scrape out the cooked pumpkin, leaving a 1/8 to 1/4 inch thick shell. Process the apples in a food processor until chunky. Add pineapple, walnuts, cinnamon, nutmeg, and cloves to the pumpkin and process until just mixed. Spoon into the pumpkin shell. Cover with the top. Bake in 400-degree F oven for 45 minutes or until the filling is hot.