Fall is one of my favorite times of the year; I love the cool air, bright sun, the leaves changing, and most of all the pumpkin-themed treats and coffees. You see pumpkins everywhere: a patch on the side of the road, or on your doorstep carved into something silly or scary.

After the pumpkin is carved, most of the time the insides are thrown away. This is a waste, because this super food offers several health benefits that will make you want to incorporate both pumpkin and the seeds into your daily meals and snacks.

So, what is so good about pumpkin? Pumpkin meat is rich in antioxidants, more specifically carotenoids, which give pumpkins their orange color. Pumpkins are also high in lutein and zeaxanthin, which have been shown to prevent the formation of cataracts and reduce the risk of macular degeneration, a serious eye problem that usually results in blindness. They are also rich in fiber, which helps with digestion and heart health. You can incorporate pumpkin into whole wheat pancakes, or oatmeal with cinnamon and nutmeg.

Don’t forget the seeds! Pumpkin seeds are high in protein; Ό cup of seeds provides about seven grams of protein. They also contain copper, iron, magnesium, manganese, phosphorus, and zinc. And their oil is high in plant-based fatty acids which contribute to the reduction of blood cholesterol levels. Pumpkin seeds can be incorporated into baked breads, trail mix, cereals, and on top of salad. Or just eat them by themselves!

So the next time you are tempted to toss the insides of the pumpkin, get creative and enjoy the healthy benefits of this super food!

Check out my pumpkin muffin recipe:

Whole Wheat Pumpkin Muffins with Raisins and Walnuts

• 1 Ό Cup whole wheat flour
• 1 1 Ό Cup all purpose flour
• 2 Tsp. of baking powder
• 1 Tsp. of baking soda
• ½ Tsp. of salt
• 2 ½ Tsp. of pumpkin pie spice
• 1 Cup of pumpkin puree (canned or fresh)
• 2 Tablespoons of oil
• 3/4 Cups of honey
• 2 eggs (or 3 egg whites or ½ cup all natural applesauce)
• 2/3 Cups buttermilk
• 1 Tsp. of vanilla
• ½ Cup of raisins
• ½ Cup of chopped walnuts

1. Preheat oven to 375 degrees. Lightly grease a standard size 12 cup muffin tin (I use cooking spray).

2. In a large bowl, whisk together flour, baking powder, baking soda, salt, and pumpkin pie spice; set aside.

3. In a separate bowl, whisk together pumpkin, oil, honey, eggs, buttermilk and vanilla.

4. Pour wet ingredients into dry ingredients and stir together until just combined. Fold in the raisins and walnuts.

5. Divide batter evenly between 12 standard sized muffin cups. Bake 20-23 minutes in a preheated 375 degree oven. Muffins are
done when they spring back lightly to the touch or when a toothpick inserted in the center comes out clean.