This the season of eating everything Pumpkin!

Pumpkin is naturally orange in color, which contains large amounts of vitamin A to sustain sharp eyesight, the antioxidant beta-carotene to fight cancer, and vitamin C to maintain a healthy immune system, just like the orange sweet potatoes and carrots.

When you think pumpkin, it may conjure up thoughts of warm and delicious pumpkin lattes, pumpkin bread, pumpkin cookies, and many other sweet pumpkin goodies. Expand your nutrition repertoire by incorporating the versatile pumpkin superfood into savory dishes such as soups and sauces, as featured in this week’s recipe, Creamy Pumpkin Pasta Sauce!

Check out the recipe of Creamy Pumpkin Pasta Sauce that helps reduce cholesterol:

Creamy Pumpkin Pasta Sauce

Creamy pasta sauces don’t have to be loaded with high fat cream and butter like most alfredo and ala vodka sauces. Try pumpkin, butternut squash, or cauliflower puree with white beans to create a rich and creamy low calorie pasta sauce!

Yield: 8 servings (1/2 cup, (4 oz) per serving)

Ingredients:

• 2 shallots, minced

• 3 cloves of garlic, minced

• 1 tsp of olive oil

• 1-15 oz can pumpkin puree

• ½ -15 oz can of cannellini beans

• 1 Tablespoon of oregano (or mixture of Italian spices)

• 1 tsp of cracked black pepper

• 1-15 oz can of low sodium vegetable broth.

Directions:

In a small saucepan, heat the olive oil over medium-low heat and cook the shallots until soft and translucent for about 10 minutes. In a blender, add the cooked shallots and the rest of the ingredients in the recipe. Blend sauce until is a smooth puree.

Your pasta sauce is ready to mix amongst a cup of pasta, your favorite cooked vegetables, and lean protein to create a filling and balanced portioned meal!

Nutrition Information Per Serving (pasta sauce only):

Calories: 63 kcal, Fat: 1g, Cholesterol: 0 mg, Carbohydrate: 12g, Dietary Fiber: 3g, Protein: 3 g, Sodium: 158 mg