Nothing signals the zenith of fall more than a pumpkin. At this time of year, you see them everywhere – on your neighbor’s front doorstep, in the produce section of the grocery store, and, if you are lucky enough, growing in the fields out in the country. While pumpkins may be a ubiquitous part of the American fall season, there is more to them beyond their funny globular shape and use as a jack-o’-lantern.

Pumpkins are not only healthy for you, but they’re also quite tasty. You may have had pumpkin at your last Thanksgiving dinner as pumpkin pie. Coated in sugar and butter and encrusted in dough, the pumpkin that you tasted was most likely from a can. The fresh meat of a pumpkin tastes much different than its pie-filling contemporary.

The pumpkin is a squash and a member of the gourd family and tastes very similar to other warm-weather squashes like acorn squash, albeit sweeter and softer. Pumpkin tastes best when cooked, and, as evidenced by the popularity of pumpkin pie, many people enjoy pumpkin more when it is spiced with cinnamon, nutmeg and clove.

Some might be turned off by the dazzling orange tinge of the pumpkin meat, attributing it to something abnormal and unhealthy. The intense orange color results from the pumpkin’s high carotenoid content, which is also found in carrots. Carotenoids are naturally occurring pigments that neutralize free radicals in the body that would otherwise damage cellular membranes.

Besides containing carotenoids, pumpkins have common nutrients like iron, zinc and fiber. Who knew that eating pumpkin would be a way to improve the body’s immune system, bowel health and red blood cell function?

If you plan on cooking pumpkin, select smaller-sized pumpkins, because bigger pumpkins tend to have tougher meat. You can even cook and eat the meat of a traditional carving pumpkin; it just won’t be as soft.

If eating the meat of your jack-o’-lantern doesn’t sound appealing to you, then you should at least scoop out the seeds because they too are beneficial for the body. Pumpkin seeds, which are sometimes called pepitas, are very high in protein. One ounce of seeds provides about seven grams of protein. They also contain copper, iron, magnesium, manganese, phosphorous and zinc – all the more reason to give them a try.

Smoky Pumpkin Soup

o   4 tablespoons (or 1/2 cup) butter

o   6 cups vegetable stock

o   6 cups peeled pumpkin, cut into small pieces

o   1/2 cup Marsala wine

o   2 teaspoons thyme

o   1 tablespoon smoked paprika

o   2 teaspoons onion powder

o   1 teaspoon dill weed

o   1 tablespoon garlic powder

o   Salt and pepper to taste

o   Pumpkin seeds (optional)

o   Gouda cheese, shredded (optional)

Heat the butter in a stockpot. Add the pumpkin and sauté for 15 minutes, stirring occasionally. Pour in the vegetable stock and simmer until the pumpkin is tender, about 30 minutes. Take the pot off the heat, and add in the Marsala, thyme, dill, paprika, onion powder and garlic. Add salt and pepper to taste. Pour the mixture in a blender and blend until smooth. Add the mixture back into the pot and simmer for 10 minutes. Pour into bowls and garnish with pumpkin seeds and/or shredded Gouda cheese.

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