No matter how health-conscious your eating habits, everyone needs a little dessert sometimes. Pumpkin is perfect when you want a healthy treat. That way, you can have all of the enjoyment without any of the guilt. Pumpkins are an excellent source of beta-carotene.

The pumpkin is an American original. Pumpkins, belonging to the squash family, have an understated taste that lends itself well to a variety of dishes. Besides, pumpkins make a great fat substitute in baking.

Their distinctive bright orange color indicates that all-important antioxidant beta-carotene. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet. Pumpkin also has another carotenoid, beta-cryptoxanthin, which may decrease the risk of lung cancer in smokers.

And don't forget the seeds! Pepitas, as the health food store would call them, are great dried or roasted in the oven as a healthy treat! Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family.

Pumpkin seeds are a very good source of the minerals magnesium, manganese and phosphorus, and a good source of iron, copper, protein, and as previously mentioned, zinc. Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc.

Also, recent studies have found that pumpkin seeds can rival NSAIDS in inflammatory conditions such as arthritis. Other health benefits include increasing bone density. The American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.

The carotenoids found in pumpkin seeds, and the omega-3 fats found in pumpkin seeds are also being studied for their potential prostate benefits. Men with higher amounts of carotenoids in their diet have less risk for BPH; this is the connection that has led to an interest in pumpkin seed carotenoids.

Deliciously Raw Pumpkin Pie!

 Ingredients:

 Crust
 2 cups of almonds
 ½ cup of dates
 1 Tablespoon of Cinnamon
 Coconut Butter, as needed

 Filling
 2 Cups of Pumpkin
 2 Cups of Coconut Meat
 ½ Cup of Almonds
 ½ Cup of Dates
 ½ Cup of Walnut
 1 Tablespoon of Cinnamon
 ½ Teaspoon of Nutmeg
 ¼ Teaspoon of Ginger
 Coconut Water, as needed

 Directions:

 1. Soak the almonds (8-12 hours) and walnuts (4 hours). Do not soak the almonds to be used in the crust.
 2. Soak dates 2-3 hours or until they are soft.
 3. For the crust, pulse almonds in food processor until they are evenly ground. Add dates and process until a dough-like consistency is reached.
 4. Grease an 8-inch ceramic pie pan with coconut butter and press the crust mixture into the pie pan.
 5. Place into freezer until it is time to add the filling.
 6. Add pumpkin and coconut water into food processor and mix. Add coconut water as needed for the mixture to obtain a smooth paste consistency.
 7. Add coconut meat, almonds, and walnuts. Mix until the consistency is smooth.
 8. Add the dates, nutmeg, and ginger and mix.
 9. Pour pumpkin mixture into the piecrust evenly.
 10. Chill in the freezer for 3-4 hours prior to serving.

Gluten Free Bread

Recipe for 2 loaves—it is okay to halve the recipe if you want to make just one