One of the visible signs that autumn is approaching is the arrival of those bright orange orbs we all know as pumpkins. Pumpkins have been in our food supply for thousands of years. The word "pumpkin" comes from the Greek pepon, which means "large melon." While most of us associate pumpkins with the seasonal carving of jack-o'-lanterns, you may not realize the many health benefits of consuming this tasty vegetable.

Pumpkins' bright orange color should be a dead giveaway that they are packed full of nutrients. According to a study conducted at the University of Washington that measured which vegetables provided the most nutrients for the least cost, pumpkin is on top of the list. A pumpkin's flesh and its seeds are rich in proteins, antioxidant vitamins such as carotenoids (beta-carotene, alpha-carotene), tocopherols (Vitamin E), and minerals. Tocopherols and carotenoids are fat-soluble antioxidants that play an important role in decreasing DNA damage and maintaining immune function. Carotene acts as an anti-inflammatory agent, reducing the sun damage of the skin and may prevent tumor growth, cataracts, and slow aging. In fact, pumpkins have been used in traditional medicine in many countries.

There are many uses for pumpkins in cooking, and almost all of the pumpkin can be eaten. The flesh can be cooked by peeling off the shell and cutting it into chucks to be baked, boiled, steamed or fried. Colonists would slice off pumpkin tops, remove the seeds and fill the insides with milk, spices and honey. This was baked in hot ashes and is the origin of pumpkin pie. Native Americans flattened strips of pumpkins, dried them and made mats.

The seeds can be collected from the pumpkin guts. To prepare the seeds for cooking, remove the strings and pumpkin remains, then rinse. Preheat the oven to about 400F. Place seeds onto an oiled baking sheet, sprinkling garlic power, salt or other flavoring, to your desire. Be creative Roast in oven until seeds are toasted.

Included below are two tasty recipes you can make to add pumpkin into your diet. Happy Harvesting!!

Breakfast pumpkin cookies

Yield: 48 servings

1 3/4 cup pumpkin (pureed, cooked)

1 1/2 cup brown sugar

2 eggs

1/2 cup vegetable oil

1 1/2 cup flour

1 1/4 cup 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 (chopped)

Preheat oven to 400 degrees. Mix pumpkin, brown sugar, eggs, and oil thoroughly. Blend dry ingredients and add to pumpkin mixture. Add raisins and nuts. Drop by teaspoonfuls on greased cookie sheet. Bake 10-12 minutes until golden brown.

Nutrition Information per cookie

Calories: 90

Fat: 4 gms

Carbs: 13 grams

Pumpkin pudding

Yield: 6 servings

1 can pumpkin (15 oz, or 2 cups cooked mashed squash such as Hubbard)

2 teaspoons pumpkin pie spice (or 1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg and 1/4 teaspoon cloves)

1/8 teaspoon salt

1 1/2 cup milk (low-fat)

1 package vanilla pudding (instant, regular or substitute sugar free, 3.5 oz)

In a large bowl mix pumpkin, salt and pumpkin spice together. Slowly stir in milk and mix well. Add instant pudding mix and stir for 2 minutes until it thickens. Refrigerate until serving time.

Per recipe: $2.49

Per serving: $0.42

Nutrition information per serving

Calories: 120

Fat: 1 g

Carbs: 25 g

Protein: 3 g

Dr. SeAnne Safaii, Ph.D., RD, LD, is an assistant professor at the University of Idaho.