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g366 03-09-2010 08:27 AM

Nutritional Pumpkin substitute
I eat pumpkin (canned 100% pure) every week it is a great source of fiber and many vitamins. However, there is currently a shortage of pumpkin in the US and I am told I will not be able to find any until next fall when the next crop comes in.

I am looking for a nutritional equivalent to substitute. Here are pumpkin stats

Serving size: 120g
Calories 50
Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carb 10g
dietary fiber 4g
Sugers 4g
Protien 1g
Vitamin A 280%
Vitamin C 2%
Calcium 4%
Iron 6%

Any suggestions would be appreciated.

Thanks in advance

Titchou 03-09-2010 09:06 AM

Re: Nutritional Pumpkin substitute
I don't know about the nutritional equivalence but butternut squash is considered a substitute for pumpkin in recipes.

rheanna 03-09-2010 09:48 AM

Re: Nutritional Pumpkin substitute

As Titchou says, there are other forms of squash (especially winter squash) which will give similar nutrition. They are normally purchased fresh, but they are easy to cook and store in the refrigerator for a few days or in the freezer for several months.

Another possibility is to look at sweet potato or yam. These are root vegetables with a higher starch content and thus a higher calorie content. They also have a high Beta Carotene (plant version of Vitamin A) content and lots of fiber. They cook up to a similar consistency as canned pumpkin, so can be used in similar recipes. You might be able to find some in canned form.

While you're waiting for the new crop of pumpkin to come in, you might want to consider that carrots can be cooked in lots of ways, including being grated into soups, stews, stir fries, etc. Carrots are high in fiber and Beta Carotene and low in calories.


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