A staple around the holidays, let's explore the nutritional powerhouse that is pumpkin. A member of the Cucurbita family, including squash and cucumbers, pumpkin its name from the Greek word "pepon" for large melon. Seeds (pepitas) from related plants have been found in Mexico, dating back over 7000 years to 5500 B.C.

Pumpkins are chock full of beta carotene, a powerful antioxidant. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers. Pumpkins are also loaded with potassium, zinc and are high in fiber.

Pumpkin seeds are nutritional powerhouses as well, and can be beneficial for people with kidney, prostate and gallbladder problems. They also help remove parasites from the intestines, and are a natural anti-inflammatory. Pumpkin seeds are high in protein, potassium, magnesium, zinc, iron, copper and essential fatty acids.

This Thanksgiving you can have your pumpkin pie and eat it too! Check out the sweet recipe below...

Guilt Free Pumpkin Pie

From "Get The Sugar Out" by Ann Louise Gittleman

Serves: 8-10
Prep Time: 20 minutes

Ingredients:

• 1 tsp ground cinnamon
• ½ tsp ground ginger
• ½ tsp ground nutmeg
• ½ tsp ground cloves
• 1 ½ c pumpkin puree
• 1 cup milk (dairy, soy, rice or almond)
• 3 eggs, beaten
• ¼ c honey
• 1 ½ tbsp molasses
• 1 tsp natural vanilla extract

Instructions:

1. Preheat oven to 450 degrees F. Add seasonings to the pumpkin puree.
2. In a large bowl, mix milk and eggs, then stir in pumpkin mixture, honey, molasses and vanilla.
3. Pour filling into store-bought whole wheat crust*.
4. Bake for 10 minutes, then reduce heat to 350 degrees and bake for 50 minutes longer.
5. Cool on a wire rack before serving.