Hey Pumpkin!

Pumpkin season is here! Pumpkin is a GREAT way to get your carbs, plenty of micronutrients, and a heap of cinnamon, which is a great replacement for sweetener and thus can help with weight loss. You can buy it in a can — make sure you're getting PUMPKIN, and not PUMPKIN PIE FILLING. Making your own puree is easy too:

• Get a small pumpkin — jack-o'-lanterns are not great for eating

• Cut it in half, place seed-side down, and roast at 375°F for 35 minutes

• Let it cool, scrape out the seeds, scoop the meat from the shell, and puree it in a blender or food processor — add water to make it smooth

Alternatively, don't puree it — scoop the meat out and slice it into cubes for use in savory recipes, such as pumpkin and chicken curry.

Pumpkin soup is delicious and easy to make:

• 1 onion, chopped fine

• 2 cloves garlic, chopped fine

• 1 14-oz can coconut milk (low fat or full fat)

• 14 oz pumpkin puree

• 1 1/2 cups broth — vegetable or chicken

• 1 tsp curry powder

• salt and pepper to taste

• fresh cilantro leaves and sliced green onions for garnish

Sauté the onion and garlic for 5 minutes over medium-high heat, then mix in the rest of the ingredients (except the garnish) and simmer for 10 minutes. Spoon into bowls and sprinkle the garnish on top. You can also puree this soup to make it smoother.

I like pumpkin pie just as well without a crust. You can make it as a custard with this recipe:

• 2 cups pureed pumpkin

• 2 cups (1 can) coconut milk

• 1 tsp cinnamon

• 1/2 tsp ginger

• 1/4 tsp cloves

• 1/4 tsp salt

• 1/2 tsp vanilla

• sweetener: stevia to taste, or 1/2 cup of any of these: honey, applesauce, palm sugar (low glycemic). Use as little as possible — and you can combine them, too.

• 2 eggs

Mix all ingredients and pour into a pie pan or into ramekins. Place the containers in a water bath — use a bigger pan, set the containers into it, then fill with hot water, being careful not to slosh it into the pumpkin mix. Bake at 350°F for 40 minutes and test with a knife for doneness.

Another easy treat is pumpkin ice cream — recipes here and here.

This link has a mess of great pumpkin recipes, and you can find a lot more online.

Bonus: butternut squash — smoother and delicious, but starchier, with a different carb composition — works in most pumpkin recipes.