As soon as the summer winds down and fall begins, pumpkins seem to appear everywhere. Whether in the decorations for the harvest season, the jack-o-lanterns for Halloween, or pumpkin pie spice everything, it can be easy to overlook squash and pumpkin as a nutritious addition to any diet. While we may think of pumpkin as a vegetable, it is actually a fruit, like the cucumbers and melons in the same family, Cucurbitaceae. There are several varieties to choose from, ranging in color from orange and yellow, to green, red, and white. The popular, decorative orange pumpkin, so strongly associated with the fall season, is often not the tastiest to eat.

Brightly colored squash is rich in nutrients, especially beta carotene that protects the body’s cells from deterioration. The flesh and seeds are packed with vitamins and nutrients, including A, C, E, folic acid, niacin, vitamin B6, and pantothenic acid.

Just 100 grams of pumpkin provides 246% of the recommended daily requirement of vitamin A which is a powerful antioxidant that, among other things, is essential for good skin and vision. A nutrient dense food, squash is also low in calories and contains magnesium, potassium, calcium, copper, manganese, and phosphorus.

The sweet pumpkin contains other unique substances with antioxidant properties including cryptoxanthin, zeoxanthin, and lutein which protects the eyes against the effects of aging.

Two tablespoons of pumpkin seeds contain five grams of fat, of which four grams are healthy monounsaturated fatty acids. The seeds are also a concentrated source of protein and contain zinc which has been shown in studies to help the immune system and reduces the duration of the common cold.

Roasted Squash or Pumpkin

4 medium acorn squash or 2-pound sugar pumpkin

Greek extra virgin olive oil

Greek sea salt

Freshly ground pepper

1 lemon

Preheat the oven to 400 degrees F. Prepare the acorn squash or pumpkin, wash thoroughly, remove the seeds and reserve for roasting later, recipe follows. Cut the squash or pumpkin in 1/2 inch thick slices. Place the slices in a large roasting pan or on a large, rimmed baking sheet, drizzle with olive oil, and sprinkle with sea salt and pepper on both sides. Place in the oven and roast until the squash is tender about 20 minutes, turning the slices over once to cook on both sides about halfway through the cooking time. Remove from over and serve warm with a squeeze of fresh lemon juice to taste and additional salt and pepper, if needed. Makes a great side dish with roasted chicken or other meats. If preferred, serve with cooked rice and some crumbled feta for a vegetarian main course.

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Roasted Pumpkin Seeds

Pumpkin seeds

Greek sea salt

Greek extra virgin olive oil

To roast pumpkin seeds, preheat over to 250 degrees F. Line a baking sheet with foil and grease lightly with some olive oil. Remove any stringy pumpkin flesh that might be clinging to the seeds. Place the seeds in a strainer, rinse and drain them thoroughly. Pat dry with paper towels. Place in a bowl and season with a little Greek sea salt and Greek extra virgin olive oil, stirring to lightly coat the seeds. Place on the prepared, foil-lined baking sheet and roast for 45 minutes stirring occasionally to ensure even roasting. Raise the oven temperature to 325 degrees F and roast 5 minutes more to crisp up the seeds until they are lightly browned and dry. Cool on a wire rack and enjoy them warm or at room temperature or cool completely and store in an airtight container.