Pumpkins!

A good low calorie source of nutrients including:

Iron

Potassium

Fiber

It is also a great source of beta- carotene. Research has shown that people who have a rich source of beta carotene in their diet are less likely to develop cancer.

How to pick a pumpkin?

• Leave the large Pumpkins for jack-O-lanterns. ( they tend to be a little more tough) 
• Look for a deep orange pumpkin that is fee of cracks or soft spots.
• A whole pumpkin keeps well for up to one month if stored in a cool dry spot.
• Once cut, wrap the pumpkin and refrigerate for about a week.
• Canned pumpkin is available year- round.

Nutrients per serving:

Pumpkin 
1/2 cup cooked
calories 24 protein 1g Total Fat 0g Saturated Fat 0g Cholesterol 0mg Carbohydrate 6g Dietary Fiber 1.5g Sodium 0mg Potassium 280mg Calcium 18 mg Iron 0.7mg Vitamin A 6,115 IU
Vitamin C 6mg Folate 11 mg

Preparation and serving tips:

Cut away tough skin with a knife or vegetable peeler and remove seeds. Slice dice or cut the flesh into chunks; steam, boil or microwave until tender. Puree in a blender to make it recipe ready.

Pumpkin is often used to replace the fat in recipes for quick breads, muffins, pancakes, brownies and other desserts.

(All information taken from the book:101 Best Diet Foods, 2011 [pg 142.] Betsy A. Hornick, MS, RD)