Tis' the Season for Pumpkin!

The humble but ever-so-popular pumpkin can be found absolutely everywhere right now: pumpkin desserts, breads, snacks, and beverages. But when was the last time you bought some good old pumpkin puree?

Pumpkin Puree

Pumpkin puree is a gold mine when it comes to nutrition! Just 1/2 cup gives us 4g of fiber (which is more than kale) and 100% of our daily vitamin A needs. Plus some calcium, vitamin C and iron.

Pumpkin Seeds or Pepitas

Moreover, pumpkin seeds offer their own benefits. In addition to being high in protein (9 grams in a 1/4 cup), they also contain fiber, heart-healthy polyunsaturated fatty acids, monounsaturated fatty acids, minerals, and vitamin K.

Have you ever wondered what the difference was between pumpkin seeds and pepitas? Well, pumpkin seeds are the white or cream-colored, oval-shaped seeds you find inside of pumpkins such as those you use to make jack-o-lanterns. While pepitas are pumpkin seeds without their hull/shell. And both are equally nutritious!

Pumpkin Oil

Researchers are also looking into the potential health benefits of pumpkin seed oil, which is high in zinc, vitamin E, and magnesium.

Pumpkin Recipe

There's so much more to pumpkin than pie. Try these delicious no-bake pumpkin cookie bites for a healthy Halloween treat:

• 1 cup oats

• 1 cup unsweetened shredded coconut

• 1/3 cup ground flax seed

• 1/2 cup pumpkin puree

• 1/3 cup maple syrup

• 1 tsp vanilla extract and

• 1/2 tsp pumpkin spice mix

Tis' the season for pumpkin! What's your favorite way of eating pumpkin?

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