Pumpkins are a popular autumn squash that are bright orange due to the high content of beta-carotene, an important anti-oxidant. The University of Illinois notes that beta-carotene is converted to vitamin A in the body and also contains several other minerals and vitamins that are important for overall health. These include zinc, selenium, vitamin C, niacin, folate, vitamin E, calcium, iron, magnesium and potassium. MayoClinic.com advises that unsalted, unsweetened canned pumpkin is also packed with nutrients and contains protein and dietary fiber while staying low in calories. Canned pumpkin is convenient to use year-round and can be added to a variety of recipes to replace high-calorie items. For example, pasta sauce can be made with canned pumpkin instead of minced meat. Canned pumpkin can also be added to thicken and flavor other dishes.
Step 1
Open the can or jar of pasta sauce and pour it into the pot. Place on medium heat and stir. Add a pinch of salt and pepper and oregano to taste. Continue stirring until it is heated through.
Step 2
Open the can of pumpkin and spoon into the pasta sauce. Stir to blend the pumpkin into the pasta sauce. Continue cooking until the sauce reaches a slow boil.
Step 3
Remove the pasta sauce from the heat and cover. Serve over boiled whole-wheat pasta. Freeze leftovers for a convenient, healthy meal later.
Step 4
Add canned pumpkin to thicken soups and stews instead of using high-calorie butter, vegetable oil or flour. Add 2 to 4 tablespoons of canned pumpkin, stir into the soup or broth until blended. Cook until simmering, remove from heat and serve.
Tips and Warnings
- Canned pumpkin has a naturally sweet flavor and can also be added to desserts such as cakes, cookies and brownies instead of butter. It's smooth consistency will help make the batter thick and creamy.
- Canned pumpkin and other canned foods should not be used if the can shows signs of corrosion or swelling. Do not store unused pumpkin in the can. Leftovers can be placed in a freezer-safe container and frozen for later use.
Things You'll Need
- 1 Can pumpkin
- Can opener
- Pot
- Wooden Stirring Spoon
- Pasta Sauce
- Salt
- Pepper
- Oregano
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