Page 30 - October 2022

4. Healthy for your heart Pumpkins with superior taste qualities
Pumpkin is high in potassium, which There are more than 100 varieties of

is a key ingredient for heart health. pumpkins on the market each Fall. How do
A cup of pumpkin gives 18% of daily you pick the best one to bake a delicious pie

recommended amount of potassium. or make a pumpkin soup? Here is a short
Its heart-healthy vitamin C, fiber and list to have your started in selecting your
antioxidants can help prevent heart pumpkins with superior taste qualities.

disease and regulate blood pressure.
5. Beneficial for weight loss Lakota

If keeping your weight in check is a A heirloom variety more common in the
challenge, add more pumpkin to your midwestern states with great flavor and
diet. It contains just 50 calories per cup, sweet taste. This pear-shaped pumpkin has

but it gives you a feeling of being full. red skin and black-green striping along with
That same portion also provides three the mild ribbing. These are small to medium

grams of fiber which can trick your body sized pumpkins weigh in around 6lbs.
to feel full even longer.
6. Boosts your immune system They have a sweet, dense flesh, similar to

A serving of pumpkin contains 25% of butternut squash.
the recommended daily intake of vitamin

C, an immune booster that helps reduce Cinderella
cell damage from free radicals. Pumpkin These French pumpkins have a fairytale
also packs a punch when it comes to other look about them that reminds you of

immunity-strengthening antioxidants, Cinderella’s pumpkin carriage. They have
including vitamin A, vitamin E, and iron. moist flesh, sweet, dense that is ideal for

7. Super-healthy seeds use in pies.
Don’t throw away pumpkin seeds! Clean,
spice and roast them for a nutritious Blue Doll

nosh. The health benefits of pumpkin Greenish-blue pumpkin that grows from 15
seeds include a reduced risk of cancer, to 20lbs in weight. The taste of deep orange

improved bowel and prostate health, and flesh will make great pies and soups.
a lower risk of heart disease. Add them
to a salad, oatmeal, homemade granola Butternut Squash

or over yogurt for a little bit of crunch. This common and popular vegetable can be
roasted, sautéed, toasted, puréed for soups

such as squash soup, or mashed to be used
in casseroles, breads, muffins, and pies.

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