This time of year, we all see pumpkin-inspired foods everywhere — from yogurt to lattes to salted chips. However, many of these foods don’t contain much if any pumpkin and are usually not very healthy. However, actual pumpkin boasts many essential nutrients and health benefits and is a great way to enhance your diet.

Pumpkin is not only nutritious but delicious too

Just one-half cup of canned, 100% pumpkin provides 4 grams of fiber, virtually no fat and only 40 calories. Plus, thanks to its deep orange color, pumpkin contains a large amount of beta carotene, which the body converts to vitamin A. Pumpkin also is an excellent direct source of vitamin A — one cup of pumpkin puree provides 238% of the recommended daily intake.

Consuming vitamin A helps preserve vision, fight infections, maintain healthy skin and bones, and regulate cell growth and division. It also may protect against heart disease and some cancers.

Pumpkins also are packed with potassium, which helps muscles contract, regulates body fluids, and helps maintain normal blood pressure. Potassium also helps balance minerals in the body's cells.

How to use fresh pumpkin

So now that we agree that pumpkin is so healthy, what is the best way to use it in your diet? Small sugar pumpkins, also known as pie pumpkins, are best for your home recipes. You can also use larger pumpkins – but don't eat the ones that have been carved for Halloween, since they may contain bacteria and other contaminants.

Pumpkins you purchase should be stored in a cool, dark, dry place. With proper storage, they can remain fresh for several months. Pumpkin, when cut into chunks or pureed, also freezes well.

Here's the best way to prepare your pumpkin for cooking and baking. To peel a pumpkin, use a sharp knife to:

• Cut off the top, then cut a slice off the bottom so it sits flat.
• Carefully remove slices of the skin from top to bottom in vertical strips.
• Then, slice the pumpkin in half and remove the seeds and stringy pulp with a large spoon.
• The final step is cutting the pumpkin into easy-to-use chunks.

Pumpkin puree can be frozen for up to six months. To make the puree:

• Steam pumpkin chunks until soft and drain well.
• Use a masher or electric food processor or blender to puree the pumpkin until it is smooth.
• Drain to remove excess moisture.

Instead of preparing pumpkin yourself, you also can also purchase canned, unsweetened 100% pumpkin at the supermarket.

Ways to use pumpkin in recipes

• Add canned or mashed cooked pumpkin to pancakes or quick breads.
• Drizzle fresh pumpkin wedges with olive oil, season with salt and pepper, and roast for about 25 minutes at 400 F.
• Layer some vanilla yogurt with pumpkin puree and granola. Top with a pinch of cinnamon and nutmeg.
• Make a special pumpkin serving bowl for soup, stews, grains and other side dishes. Scoop out a small or medium-sized pumpkin, remove the seeds and bake at 350 F until tender. Let cool before filling.
• Stir pumpkin puree into soups, chilies and stews for added flavor.

Remember adding pumpkin to your diet is healthy not just in the fall, but all year-round!