Orange (as in pumpkin) is the new black

Fall is by far my favorite season.  I love experiencing the cooler temperatures, watching leaves change color and getting psyched up for Halloween.  I always enjoy the elaborate Halloween scenes my neighbors put together and getting "booed" with some treats on our doorstep.  In addition, it's pumpkin season!  Those beautiful orange fruits are not just for Jack O' Lanterns.You've probably noticed everything from pumpkin dip to ravioli and the trend is not going away soon.  Pumpkins are part of a family of fruits and vegetables known as the Cucurbitaceae.  These include cucumbers, squash and cantaloupe.  The pumpkin gourd comes in many varieties and not all are orange.  The orange variety provides a serious dose of beta-carotene, folate, potassium and plant-fighting chemicals known as polyphenolic antioxidants.  These plant compounds help prevent disease.  Two important antioxidants include zea-xanthin and lutein, nutrients found to prevent cataracts and reduce the development of macular degeneration.Pumpkin is also a good source of fiber and water, which help curb your appetite and may aid in weight reduction.  Pumpkin may also boost your immunity because of its high vitamin C content and beta-carotene.  You'll need a strong immune system to fight off colds and flu this season!  The antioxidant nutrients in pumpkin may also reduce your risk for certain cancers including prostate and lung cancer. In addition, eating pumpkin (as long as it's in a healthy form), may improve blood sugar levels in those with diabetes.Below is a delicious pumpkin dip to try this season compliments of Cindy Silver, a Registered Dietitian in North Carolina who specializes in retail nutrition.Tasty Pumpkin Dip:Ingredients:

1/2 can pumpkin puree (4 oz).

4 oz. low fat Cream cheese (Neufchatel)

2 Tbsp. real maple syrup

1-2 tsp. pumpkin pie spice

1/4 tsp. vanilla extract

Blend all ingredients together and store up to 4 days in the refrigerator.  Serve with apple slices, pretzel rods or whole grain crackers.Makes 4 (1/4 cup) servings.  Nutrition facts per serving:  63 calories, .5 grams fat, 4.4 grams protein, 10.6 grams carbohydrate, .8 grams fiber, 2 mg cholesterol, 157 mg sodium.