Bright orange pumpkins greet us from every grocery store front these days and soon will begin to grace front porches, window displays and become part of a myriad of other decorative uses around Central Texas. That's because we are all Halloween-o-holics and take our holidays very seriously.

But we should take pumpkins seriously all year round because they are loaded with antioxidants and Beta-carotene that is converted to Vitamin A in the body. They come with a rich and satisfying taste and are packed with fiber and potassium. If you hold the fat and sugar, they also provide all these benefits for 40 calories per half cup. Research suggests they can help protect from certain types of cancer, heart disease and some problems of aging.

More Than Just a Centerpiece

Texas is a leading producer of pumpkins, supplying about $2.4 million in income for farmers. About 90 percent are grown in west Texas, and 90 percent of those are produced for seasonal ornamental use. It's the other 10 percent that we eat.

Cooking With Pumpkin Power

Picking pumpkins for cooking is completely different than selecting those that will make the best Jack o' Lanterns. The best are relatively small, heavy in relation to their size and feel hard. They should have no soft spots or cracks. A small pumpkin should produce about two cups of pulp that can be turned into a variety of vegetable dishes ranging from mashed pumpkin (like mashed potatoes), savory soups or strips for sauteing. Pumpkin puree can be added to breads, muffins and other baked products to contribute flavor plus all the benefits listed above. Or, most commonly, turned into scrumptious pumpkin pie.

To cook, wash cut the pumpkin in half and remove seeds and strings. Place in the oven cut side down and bake at 325 degrees for one hour per pound. You also can cook in the microwave, 6-to 7 minutes per pound.

But the easy way is to just open a can. Canned pumpkin is available with no salt or sugar added and of a quality that is barely discernible from home cooked. So make your life easy - buy enough for your favorite recipes, store for future recipes and you can use it all year round. Make sure the recipe you choose includes canned pumpkin, since the amounts may different from fresh pumpkin.

Here are a few pumpkin recipes that are light on sugar and fat and heavy on flavor.

Pumpkin Soup

This smooth, unusual, fragrant and flavorful soup works well as a vegetarian main dish, especially when paired with crusty bread for dipping. Pumpkins are notoriously hard to peel. If you use fresh pumpkin, divide into large pieces and drop them in a pot of boiling water for two minutes, then remove, cool, peel and dice.

Serves 6

Ingredients

• 2 tbs olive oil
• 1 medium onion, chopped
• 1 leek, white part only, sliced thinly
• 1 garlic clove, crushed
• 1/2 tsp ground coriander
• 1 tsp ground cumin
• 1/2 tsp freshly grated nutmeg
• 5 cups peeled pumpkin, diced
• 1 large potato, peeled, diced
• 4 cups chicken or vegetable stock
• 1/2 cup cream (optional)
• Salt & white pepper to taste

Directions

• Heat oil in a large saucepan over low heat, add onion and leek and cook for 2-3 minutes, until soft. Add garlic and spices and cook, stirring, for 30 seconds. Add pumpkin, potato and stock and bring to the boil. Turn heat to low, cover and simmer for 30 minutes. Allow to cool slightly, then blend in batches or with a hand held blender.
• Return soup to pan, stir in cream and reheat gently.
• Serve with sour cream, chopped chives or roasted pumpkin seeds on top.

Pumpkin Flapjacks

Seton Family of Hospitals Executive Chef Dean Quinn shares one of his power-packed favorites.

Ingredients

• 1 1/4 cups 1% milk
• 3/4 cup canned pureed pumpkin
• 4 large eggs, separated, room temperature
• 1/4 cup sugar
• 3/4 teaspoon vanilla extract
• 1/4 stick unsalted butter, melted
• 1 1/3 cups whole grain flour
• 2 teaspoons pumpkin pie spice
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• Vegetable oil
• 1/2 cup finely chopped walnuts
• Lite maple syrup

Directions

• Whisk milk, pumpkin, egg yolks, sugar, and vanilla in medium bowl to blend; whisk in melted butter.
• Whisk flour, pumpkin pie spice, baking soda, baking powder, and salt in large bowl to blend. Add dry ingredients to milk mixture and whisk to combine.
• Using electric mixer, beat egg whites in medium bowl until soft peaks form. Fold whites into batter.
• Lightly oil or butter heavy large skillet set over medium heat. Working in batches, pour batter by 1/3 cupfuls onto skillet; cook until bubbles form on top, about 1 1/2 minutes. Turn flapjacks over and cook until second sides brown, about 1 minute.
• Transfer flapjacks to plates. Sprinkle with nuts. Serve with syrup.

Toasted & Salted Pumpkin Seeds

If you are decorating with pumpkins, you may have lots of pumpkin seeds left over. If cleaned and toasted with shells on, they are tasty and crunch and children love them for snacks. If the seeds are very large, discard them and use seeds from smaller pumpkins.

Ingredients

• Pumpkin seeds (2 cups)
• 1 Tbsp Canola oil
• Pinch salt

Directions

• Remove seeds from pumpkin and separate from stringy residue.
• Wash the seeds thoroughly and let dry.
• Toss with Canola oil and salt, then spread over roasting pan.
• Bake in the oven for about 45 minutes, 250 degrees.