Making their traditional appearance this time of year with ghoulishly carved faces, pumpkins also should make a showing on the dinner table for a boost to heart health. Pumpkins are packed with a staggering 10,000 milligrams of carotenes in a half-cup mashed (either made from fresh pumpkins or scooped right out of a can). These compounds, which act as antioxidants, help protect heart health by keeping the “bad” LDL cholesterol from damaging artery walls. Cooked pumpkin also supplies potassium and fiber, both crusaders for heart health.

This member of the melon family is often turned into Thanksgiving Day pies and delicious treats such as muffins and quick breads. But you can use pumpkin like you would use any other winter squash as a savory side dish. Season with fresh herbs, such as sage and fennel sprigs, and top with a light sprinkle of Parmesan cheese. Next time you make mashed potatoes, substitute mashed pumpkin for about a third of the potatoes (after the potatoes are cooked and ready for mashing). You’ll love these “pumptatoes” — comfort food never tasted so good while being so good for you!