Photo: Fall Pumpkins by Joseph Gonzalez via Unsplash

Pumpkins are a hallmark of autumn decor, often seen on porches and tabletops to celebrate the season. But next time you grab one of these orange gourds, consider picking up a few extras for cooking.

Carving vs cooking

Carving pumpkins are bred for looks, as they’re large and easy to hollow out, with thin walls and watery flesh.

Cooking pumpkins, on the other hand, are bred for flavor. They’re typically smaller, denser, and have thicker, sweeter flesh that’s ideal for pies, soups, and breads.

Pumpkin health benefits

Beyond their versatility in the kitchen, pumpkins are low in calories and packed with nutrients. According to the Mayo Clinic, a half-cup of canned, 100% pumpkin contains four grams of fiber, virtually no fat, and only 40 calories.

Pumpkin is also rich in beta carotene, which the body converts into vitamin A, providing 238% of the recommended daily intake. Vitamin A helps preserve vision, fight infections, maintain healthy skin and bones, and regulate cell growth. It may also offer protection against heart disease and certain cancers.

Pumpkins are also a great source of potassium, which supports muscle contraction, regulates body fluids, maintains normal blood pressure, and balances minerals within the body’s cells.

Even if you’re sticking with carving pumpkins this season, you can still reap health benefits from the seeds scraped from the inside. Roasted pumpkin seeds are an easy, nutritious snack packed with fiber, protein, and healthy fats, proof that every part of the pumpkin can be put to good use.

Seasonal pumpkin recipes

Pumpkin Seeds
By Mayo Clinic
Roast and eat them as you would other heart-healthy seeds. Here’s how:

After scooping the pulp and seeds from a pumpkin, separate the seeds from the pulp.
Place the seeds in a colander and rinse well to remove any pumpkin flesh. Drain and pat dry with a cloth dish towel (they’ll stick to paper towels).
Spread the clean, dry seeds on a baking sheet and bake at 250 F until dry, about 1 hour.
Toss with olive oil, season with salt, pepper or other flavors and roast at 350 F, tossing occasionally, until golden brown and crisp, about 20 minutes.

Pumpkin soup
By Mayo Clinic
Warm up a chilly day with this hearty, flavorful pumpkin soup. Serve it with whole-grain bread, a green salad and sliced, fresh pears for an easy dinner.

Serves 4

3/4 cup water, divided
1 small onion, chopped
1 can (15 ounces) pumpkin puree
2 cups unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon black pepper
1 green onion top, chopped

In a large saucepan, heat 1/4 cup water over medium heat. Add the onion and cook until tender, about 3 minutes. Don’t let all the liquid cook off. Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil. Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.

Nutritional per 1-cup serving: 77 calories, 1 gram total fat, 57 milligrams sodium, 14 grams carbohydrates, 4 grams fiber, 3 grams protein, 0 grams added sugar.