Your guide to pumpkins

Born in Central America around 7000 BC, the pumpkin grows on 6 of 7 continents and can get as big as 1,700 pounds or more. Thanks partly to Halloween, when pumpkins are ceremoniously carved into ghoulish and hilarious characters, American growers produce more than 1.5 billion pounds of the big orange fruit every year. That’s right — pumpkin is arguably the largest member of the fruit world. The humble pumpkin is also a superfood with an A+ nutritional value report card.

When it comes to nutrition, the pumpkin packs a big punch

Pumpkins are rich in vitamins, minerals, and antioxidants. Their multitude of nutrients and antioxidants may boost your immune system, lower your risk of certain cancers, and promote a healthy heart and skin. They also contain a high content of beta-carotene, a carotenoid that your body converts into vitamin A. Vitamin A is helpful to protect your vision. One serving of pumpkin has just a trace of fat and 30 calories.

A great complement to either sweet or savory dishes

This fruit is very versatile and easy to add to both sweet and savory dishes. If going with a savory dish, you might decide to slice a whole pumpkin by hand. Keep in mind this could be challenging, as pumpkins are tough on the outside. Once sliced in half, scoop out the seeds and any stringy parts, then slice the pumpkin into wedges. Once sliced and cut up, pumpkin can be easily roasted or pureed. The seeds should be saved, as they are also edible. With a little salt, pepper, and olive oil, the seeds can easily be baked into a nutritious snack.