SuperTalk Mississippi

Turning Pumpkins into Healthy Treats

It’s almost Halloween and Jack-O-Lanterns are popping up everywhere. You may end up having left
over pumpkins from that carving party, and wondering what to do with them. Well there are plenty of

Mission Nutrition, Rebecca Turner, says that there is more to pumpkins than fall decorations and carvings, they actually have a lot of healthy benefits and nutrients. Turner says pumpkins are low in calories and high in dietary fiber. If you eat them you could help protect your eyes, keep your immune system strong, and even add a little youth to your skin.

If you’re a brownie fan there is a healthy way to add a little pumpkin to the batch. Just grab your favorite mix, at a can of unsweetened pumpkin to it and mix it all in. Don’t add the usual water, eggs, or oil, they aren’t needed. Then bake as the directions say on the brownie box.

Turner also had a great recipe for adding a little pumpkin spin to oatmeal. When making your oatmeal add in ¼ a cup of unsweetened pumpkin, ¾ cup of cooked oatmeal, and then a dash of cinnamon and pumpkin spike. Stir it all together and add sugar only as needed. Then enjoy!

The full list of ingredients listed below:

  • 12 mini pumpkins
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon freshly grated nutmeg
  • 1/8 teaspoon ground allspice
  • 6 tablespoons unsalted butter
  • 1/4 cup pure maple syrup
  • Salt and freshly ground pepper


Preheat the oven to 400 degrees F. Using a grapefruit knife or a sharp paring knife, cut a ring around each pumpkin stem to form a lid; remove the lids and set aside. With a small spoon, scrape out the seeds and any membranes.
In a small bowl, combine the cinnamon, nutmeg, and allspice and sprinkle the spices inside the pumpkins. Add 1/2 tablespoon of the butter and 1 teaspoon of the maple syrup to each pumpkin and season with salt and pepper.
Set the pumpkins in a baking dish and add 1/2 inch of water. Replace the lids and roast the pumpkins for about 30 minutes, or until tender. Serve hot. (recipe

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