Pumpkin is a food that brings thoughts of fall, jack-o'-lanterns, and great-tasting food. This pretty, orange vegetable is a great source of vitamins and mineral and can be used in sweet and savory dishes.

Pumpkin is very nutritious. You can eat it fresh or canned; both are packed with nutrients. Pumpkin provides a great source of vitamin A, potassium, and iron. It's not just carrots that are good for your eyes, but pumpkins too. Most orange and dark green vegetables are good sources of vitamin A, which is important for the health of your eyes. Vitamin A also helps keep healthy your skin, the lines of your mouth, nose and throat. Eating lots of orange and dark green vegetables is very important for this reason. Vitamin A is a nutrient you need. You can find the amount of nutrients contained in foods by looking at the nutrition fact labels. Who knew eating pumpkin was so good for your health?

Pumpkin is a great vegetable that can be used in a range of cooking techniques. It is great in baked goods, pies, soups, chili, and desserts, to name a few. Pumpkin is versatile because it can be used in savory dishes such as curried pumpkin soup or sweet dishes such as pumpkin nut bread. Whatever you're craving, pumpkin is a great ingredient to include in a dish. It adds many great nutrients while providing moisture to baking products and flavor to any dish. You can also reduce the amount of fat in a recipe by using pumpkin in baked goods such as muffins and breads. I have included a great-tasting healthy recipe that is one example of how to use pumpkin in baking.

Breakfast Pumpkin Cookies

1 3/4 cups cooked, pureed pumpkin (15-ounce can)

1 1/2 cups brown sugar

2 eggs

1/2 cup vegetable oil

1 1/2 cups flour

1 1/4 cups whole wheat flour

1 tablespoon baking powder

2 teaspoons cinnamon

1 teaspoon nutmeg

1/2 teaspoon salt

1/4 teaspoon ground ginger

1 cup raisins

1 cup walnuts or hazelnuts, chopped (optional)

Directions

1. Preheat oven to 400 degrees F.

2. Mix pumpkin, brown sugar, eggs, and oil thoroughly.

3. Blend dry ingredients and add to pumpkin mixture.

4. Add raisins and nuts.

5. Drop by teaspoonfuls on greased cookie sheet, 1 inch apart.

6. Gently flatten each cookie (use a spoon, bottom of a glass or palm of your hand).

7. Bake 10 to 12 minutes until cookies are golden brown.

This recipe makes 48 cookies.

Find more great and healthy pumpkin recipes at http://healthyrecipes.oregonstate.edu/recipes/food_group. Remember, pumpkin is a versatile food, so use it for more than just pumpkin pie and jack-o'-lanterns.

Mandy Hatfield is the Nutrition Education Program instructor for OSU Extension Service of Douglas County. She can be reached by e-mail at mandy.hatfield@oregonstate.edu or phone at 541-672-4461.