The proof is in the pumpkin: Vegetable is versatile and extremely nutritious

Editor's note: This is part of an occasional series of stories on enticing picky eaters to eat vegetables. The series explores ways to highlight vegetables' flavor and appearance as a way to work around the resistance some kids have to eating vegetables.



Doesn't everybody like pumpkin pie? Why include pumpkin in a series of stories about picky eaters?


There's much more to pumpkin than pie.

Pumpkin is a member of the squash family, and, like other squashes, it can be made savory or sweet. Add bacon, salt and onion, and you have your main course. Add sugar, cinnamon and milk, and you have dessert.

Both flavor profiles are good.

Of course, pumpkin is terrifically nutritious. According to NutritionData.self.com, pumpkin is low in saturated fat and very low in cholesterol and sodium. It is also a good source of vitamin E, thiamin, niacin, vitamin B6, folate, iron, magnesium and phosphorus, and a very good source of dietary fiber, vitamin A, vitamin C, riboflavin, potassium, copper and manganese.

Pumpkin's glycemic index — a measure of a food's impact on blood sugar levels — is 75, which is higher than average. But pumpkin is low in carbohydrates, and its actual impact on blood sugar is lower than average.



Learn to roast

But picky eaters don't care about nutrition. They want foods that look good and taste good.

Pumpkins have a natural visual appeal. They're friendly, round and orange, and we see boatloads of them every year at Halloween. In fact, serving a whole, roasted pumpkin with a jack-o'-lantern face might entice some picky eaters.

Roasting is one way to bring out the flavor of pumpkin. Roasting is easy to do, but must be started a couple hours before you need it. Roast the pumpkin a day before, then store it in the fridge overnight, and you're set.

Typically, pumpkins are cut in half before roasting. Here's how to do it:

 Buy a medium-sized pumpkin from a farmers market or road-side stand.

 Rinse dirt or debris from the outside.

 With a sharp knife, carefully cut the pumpkin in half from top to bottom. If you want to serve it whole

 Scrape out seeds and strings with a strong spoon.

 Lay pumpkin halves face down in a baking dish. Pour in 1/4 inch water.

 Bake in 375-degree oven for 50 to 60 minutes, until fork tender.

 Scoop out flesh and store until needed.