We put together a list of eight things to know about pumpkins so that the next time pumpkins pop up into your conversations (or view), you can share some fun #pumpkinknowledge.

1. Pumpkins are originally from Central America and Mexico.
   When you walk around a Mexican market the pumpkins don’t resemble the “traditional” ones. Most pumpkins are some variation of bulbous, beige, round, green-stripped, bumpy, yellow and have crooked necks. The classic pumpkins widely used as jack-o-lanterns are the Connecticut Field Pumpkin because of where this specific type was discovered, aka in Connecticut.
2. The Pumpkin Capital is in Illinois.
   Today pumpkins grow in six continents in various different shapes, colors and forms. Unfortunately, you can’t grow pumpkins in Antarctica. In the U.S., Illinois grows more than 90 percent of all pumpkins and Morton, Ill., is the self-proclaimed Pumpkin Capital of the World. More than 5 million acres of pumpkins were harvested in the U.S. in 2014.
3. Pumpkins have a spooky past.
   Carving pumpkins originally started in Ireland, as part a Celtic tradition on All Hallow’s Eve. People would carve turnips and rutabagas to help ward-off evil spirits like Stingy Jack. Irish immigrants in America discovered pumpkins were a much better substitute and that’s why we still carve pumpkins for JACK-o-Lanterns for Halloween today.
4. Pumpkins take the lead in two holidays.
   Pumpkins may or may not have been part of the Thanksgiving meal between the Pilgrims and Native Americans. Pumpkins were widely used by Native Americans and Native Americans would flatten strips of pumpkins, then dry and make mats out of them. They also used pumpkin seeds as food and medicine. By the late 1700s pumpkin pie recipes were commonly used by the Pilgrims.
5. They’re good for you.
   Food and Nutrition Specialist Julie Garden-Robinson explains just how nutritious pumpkins are. “Pumpkins are packed with nutrients, especially beta-carotene and fiber. Our bodies use beta-carotene to produce vitamin A. In fact, half a cup of pumpkin provides 200 percent of the current recommendation for vitamin A, along with lutein and zeaxanthin, which are pigments that promote eye health. Pumpkins are rich in potassium, which helps our muscles contract and nerves fire. While pumpkin is low in calories. One-half cup of mashed pumpkin (without salt) has 24 calories, 0 grams (g) fat, 1 g protein, 6 g carbohydrate, 1 g fiber and 1 milligram sodium.”
6. Even pumpkin seeds prove very nutritious.
   Two tablespoons of unshelled and roasted pumpkin seeds are only 125 calories and contains 15 grams of carbohydrates, five grams of protein, five percent of your daily iron needs. The same amount of shelled and roasted seeds are only 163 calories and are more nutrient dense with four grams of carbohydrates, eight grams of protein and eight percent of your daily iron needs. Pumpkin seeds are also a great source to add additional magnesium, copper, selenium and zinc to your diet.
7. Not only can you use and eat most of a pumpkin, but you can also eat the pumpkin flower.
   The pumpkin flowers are great at treating the common cold (vitamin C), boosting male infertility (vitamin B9), ensuring eye health (vitamin A), and bone formation (phosphorus).
8. You can eat – and drink – pumpkin many ways.
   You can make pumpkin soup or hummus, turn pumpkin puree into some type of pasta sauce, a yummy chili or even make lasagna! Some people sweeten pumpkin with honey and toss it in their yogurt, others use pumpkin substitute as part of the fat in baked goods (think something like brownies). Pumpkin spice latte is a favorite, but you can make other drinks like a pumpkin cocktail or beer. Roasting the pumpkins seeds in salt and pepper, chili powder or cinnamon is a slightly healthier option as well! But some of the top recipes center around a muffin, cake, or a roll filled or glazed with some sort of cream cheese. Pancakes and scones are always a yummy addition to the pumpkin recipe list when trying to incorporate pumpkin into every meal of the day.

Now you are fully versed in #pumpkinknowledge and can proudly show off with friends when carving your Jack-O-Lanterns or when baking a pumpkin pie. Check out our Pinterest board for pumpkin-themed decorations and recipes.

The post Food Facts: 8 Things to Know About Pumpkins appeared first on Best Food Facts.

For the full picture of flavor and nutrition, Dr. Julie Garden-Robinson, professor and Extension specialist in nutrition and food safety at North Dakota State University, gave us great insight about what’s nice and not so nice about pumpkin spice.

First, the good news is there is good reason to enjoy pumpkin spice! Dr. Garden-Robinson explains that pumpkins are packed with nutrients, especially beta-carotene and fiber.

“Our bodies use beta-carotene to produce vitamin A. In fact, one-half cup of pumpkin provides 200 percent of the current recommendation for vitamin A, along with lutein and zeaxanthin, which are pigments that promote eye health,” she said. “Pumpkins are also rich in potassium, which helps our muscles contract and nerves fire.”

Pumpkin is naturally low in calories, she added. One-half cup of mashed pumpkin has just 24 calories, no fat and six grams of carbohydrates.

An aromatic blend of cinnamon, nutmeg, ground ginger, allspice and cloves is what makes pumpkin spice special. More good news here. Spices deliver flavor with only negligible calories – one teaspoon of cinnamon has just six calories – and they come with an added bonus.

“Some spices are rich in antioxidants, which may have some health benefits. For example, some researchers have studied the effects of cinnamon on blood sugar levels and cholesterol levels, with promising results,” Dr. Garden-Robinson said. “Cinnamon and nutmeg enhance the natural sweetness in foods, or at least distract your taste buds from wanting a caloric sweetener. Some people find that adding a little cinnamon to their coffee may push back a craving for a sweet treat.

Latte alert

The “grande dame” of autumn indulgences is the pumpkin spice latte. This rich coffee drink is best enjoyed as a rare treat. “A warm pumpkin spice latte certainly tastes great, but we need to remain aware of the amount of calories, fat and sugar we are consuming as we sip our tasty autumn beverages,” Dr. Garden-Robinson says.

Starbucks reports that a 16-ounce serving of pumpkin spice latte has 380 calories, 14 grams of fat (including 8 grams of saturated fat) and 52 grams of carbohydrate (including 50 grams of various sugars).  There are some ways to ease the calorie count. “Opt for fat-free milk in your latte to reduce calories, or order the smallest size or share your latte. You might also go on an extended hike to enjoy the fall leaves after enjoying a regular pumpkin latte.  Theoretically, just 100 extra calories per day can add 10 pounds to your frame in a year,” she said.

This time of year, many of our favorites like pumpkin pie and pumpkin cookies can also be high in sugar. The nutritionist advises keeping track of that added sugar in sweets. The Dietary Guidelines for Americans recommends no more than 12 teaspoons of added sugar, but on average we consume 22 teaspoons of sugar per day.

But that doesn’t mean you have to watch pumpkin spice season from the sidelines.

“What’s a person with a sweet tooth and a hankering for pumpkin to do?  Cut the pumpkin bars, muffins and slices of pie into smaller pieces.  Try novel ways to enjoy pumpkin, such as parfaits or pumpkin dip. Enjoy the pumpkin-flavored dips with fresh apples and naturally sweet fruits,” she advises.

Other great ways to get the nutritious benefits of pumpkin:

• Pumpkin soup
• Pumpkin hummus
• Add some pumpkin puree to pasta sauce or chili
• Sweeten pumpkin with some honey and layer with a pumpkin parfait by layering yogurt with honey-sweetened pumpkin
• Use pumpkin to substitute for part of the fat in baked goods such as brownies

DIY pumpkin spice

Both canned and fresh pumpkin are very nutritious, Dr. Garden-Robinson advises. Canned pumpkin offers one-step convenience, but if you want to make your own, choose the small, rounded varieties known as sugar pumpkins. They have a better texture for cooking than the big ones that are best for jack o’lanterns.

“Fresh pumpkin can be used in the same way you would use canned pumpkin. Freshly cooked pumpkin often will have a lighter color and a texture more like sweet potatoes. Canned pumpkin usually has a stronger pumpkin flavor and results in a pie with a firmer, smoother texture. Pumpkin is pulverized before commercial canning to give it a uniformly smooth texture,” Dr. Garden-Robinson said. “To make your own fresh pumpkin, simply rinse the pumpkin with water and scrub with a vegetable brush, then remove the stem and cut the pumpkin in half. Scoop out the seeds and stringy parts.  Spray a baking sheet with nonstick cooking spray, and lay the pumpkin flat side down on the baking sheet. Bake for about an hour, scoop out and mash or puree in a food processor.”

If you have extra cooked or canned pumpkin, it can be frozen for later use. She suggests freezing it in an ice cube try, then add a cube or two to chili, oatmeal or smoothies.

“Pumpkin seeds are nutritious, too. Try roasting pumpkin seeds by tossing them in a small amount of salad oil and adding your spice of choice, such as cumin, chili powder, cinnamon or your favorite spice.  Store in a sealed container in a cool place,” she said. You can also mix up your blend of pumpkin spices and use it to flavor dishes.

Pumpkin spice is a delicious part of the fall season. Share with us your favorite ways to savor the flavors and enjoy its healthy benefits.

The post Pumpkin Spice: Everything Nice (And Not So Nice) About It appeared first on Best Food Facts.