By Densie Webb for Oral Care And Health Daily

Pumpkins are everywhere this season, and once you get past the scary faces, these gourds turn out to be

nutritional superstars. Low in calories, they’re a terrific source of fiber, vitamin A and vitamin C — the latter of which has been linked to a reduced risk of developing gum disease. Plus, the pumpkin is easy to use: The canned version is just as nutritious as one cooked from scratch. (Check out the ingredient label, and all you’ll find is … pumpkin!)

This season, go beyond the pie and try these pumpkin favorites:

Pumpkin Smoothie

• 1 small frozen banana
• 1/3 cup canned pumpkin
• 1/3 cup low-fat milk
• 1/4 cup plain yogurt
• 1 tablespoon and 1 1/2 teaspoons orange juice concentrate
• Dash of cinnamon
• Dash of nutmeg

Blend all ingredients until smooth.

(From: Recipes for Living: A Green Mountain at Fox Run Cookbook)

Vegetarian Pumpkin Chili

• 1 tablespoon vegetable oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1/2 teaspoon powdered ginger
• 1 large red sweet pepper
• 2 carrots, peeled and chopped into small pieces
• 1 teaspoon cumin
• Dash of hot paprika
• Two 14-ounce cans pinto or red beans
• 14-ounce can Mexican style (Rotel) tomatoes with juice, blended in blender
• 1 cup canned pumpkin
• Fresh coriander, chopped

1.    In large pot, heat oil over medium heat.

2.    Add onion, garlic, ginger, red pepper and carrots. Cook, stirring often until vegetables begin to soften.

3.    Add chili powder, cumin and paprika; and cook for one minute.

4.    Add beans and tomatoes. Bring to a boil; reduce heat to medium-low.

5.    Simmer for about half an hour, or until vegetables are softened.

6.    Stir in pumpkin. Add salt and pepper to taste.

7.    Serve topped with chopped cilantro.

(From PrudencePennywise.blogspot.com)

Pumpkin Curry Soup

• 2 tablespoons margarine (or olive oil, for a healthier substitute)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 1/2 teaspoons curry powder
• 1/2 teaspoon salt
• 1/4 teaspoon ground white pepper
• 3 cups chicken broth
• 15-ounce can pumpkin
• 12-ounce can fat-free evaporated milk

1.    Melt margarine (or heat olive oil) in large saucepan over medium-high heat.

2.    Add onion and garlic; cook, stirring frequently, for two to three minutes, or until tender.

3.    Stir in curry powder, salt and pepper. Cook for one minute.

4.    Add broth and pumpkin. Bring to a boil; reduce heat to low.

5.    Cook, stirring occasionally, for 15 to 20 minutes.

6.    Stir in evaporated milk.

7.    Transfer mixture to food processor. Cover and blend until smooth.

8.    Serve warm.

(Adapted from VeryBestBaking.com)

Tofu Pumpkin Custard

• 14-ounce package soft tofu, drained and pressed
• 2 cups canned pumpkin
• 1/2 cup packed light brown sugar
• 2 tablespoons black strap molasses
• 1/2 teaspoon salt
• 1/2 teaspoon nutmeg
• 1 1/2 teaspoons cinnamon
• 3/4 teaspoon ginger
• Zest from 1/2 orange
• 2 tablespoons canola oil

1.    Preheat oven to 350 F.

2.    In a food processor, puree all ingredients. Once ingredients are evenly blended, pour into an 8-by-8-inch glass baking dish.

3.    Bake for an hour.

4.    Allow to cool completely before serving.

(From Green Mountain at Fox Run)

Densie Webb is
a Texas-based registered dietitian and writer. She co-wrote The Dish: On Eating Healthy and Being Fabulous.