While the exterior is white, the interior has an orange flesh, which makes a delicious pumpkin pie. The white pumpkin is elegant as a holiday table centerpiece or it can be carved and painted for decoration.
Pumpkins are low in calories, fat, and sodium and high in fiber. They are good sources of Vitamin A, Vitamin B, potassium, protein, and iron.
Pumpkins are a member of the gourd family, which includes cucumbers, honeydew melons, cantaloupe, watermelons and zucchini. These plants are native to Central America and Mexico, but now grow on six continents.
Crustless Pumpkin Cheesecake, serves 8
- 3 cups cooked pumpkin puree
- ½ cup fat free plain Greek yogurt
- 1 cup part-skim ricotta cheese
- 1 cup low-fat buttermilk
- 2 whole eggs
- 4 egg whites
- ¼ cup maple syrup
- 2 tablespoons blackstrap molasses
- 2 teaspoons ground cinnamon
- 1 teaspoon ground allspice
- 1 teaspoon ground ginger
- 1/2 teaspoon freshly grated nutmeg
- ½ teaspoon ground clove
- Non-stick cooking spray
Preheat oven to 350 degrees Fahrenheit. Add all the ingredients (except cooking spray) to a food processor or blender and process until smooth and creamy, about one minute. Prepare an 8 inch baking dish with non-stick cooking spray. Transfer the pumpkin mixture into the dish and bake for 50 to 55 minutes. Allow to cool before refrigerating.
Nutrition Facts per serving: 159 calories, 4.1 grams fat, 52 mg cholesterol, 127 mg sodium, 21 grams carbs, 2.7 grams dietary fiber, 10. 2 grams protein, high in calcium, vitamin A and iron.