Pumpkin is more than just a seasonal treat—it’s a powerhouse of nutrients that offers impressive health benefits. Packed with vitamins, fiber and antioxidants, this vibrant vegetable can improve everything from your heart health to your skin. 

Health Benefits

Rich in vitamins: High in vitamins A, C and E, which boosts immunity and skin health. 

Low in calories: Nutrient-dense but low in calories, which helps with weight management. 

High in fiber: Supports digestion and promotes a healthy gut. 

Heart-healthy: Rich in potassium, which helps regulate blood pressure. 

Improves vision: Loaded with beta-carotene, supporting eye health. 

Boosts immunity: Vitamin C and antioxidants to strengthen your immune system. 

Anti-inflammatory: Antioxidants that help reduce inflammation in the body. 

Supports skin health: Nutrients to promote healthy, glowing skin. 

Good for hydration: About 90% water, aiding with hydration. 

Supports healthy cholesterol: Lowers bad cholesterol with fiber and antioxidants. 

Pumpkin Coconut Red Curry with Shrimp

Ingredients 

• 3 oz yellow onion, diced 
• 2 T garlic, chopped 
• 2 T ginger puree 
• 6 oz pumpkin, diced 
• 1 T chicken base 
• 2 c water 
• 4 oz potato, diced and blanched 
• ¾ c coconut milk 
• 2 oz Thai curry red paste 
• 6 oz shrimp, peeled, deveined 
• 1 c white rice, steamed 

Directions 

1. Sauté diced onion in a skillet until translucent. 
2. Add garlic and ginger puree along with diced pumpkin. Sauté until pumpkin is half cooked. 
3. Mix chicken base and water together, then add to skillet. 
4. Add diced potatoes and cook for 10 minutes. 
5. Add coconut milk and red curry paste, and stew for 10 minutes. 
6. Add shrimp to mixture and cook shrimp until internal temperature reaches 140ºF and potatoes and pumpkin are fork tender. 
7. Season with salt and pepper 
8. Prepare rice according to package instructions. 
9. Serve. 

Serves two
Nutrition per serving – calories: 620; fat: 25g; cholesterol: 100mg; sodium: 1,210mg; carbohydrates: 32g; protein: 19g