Many people need to increase their intake of potassium, and pumpkin is a great way to do this (and low in calories). One cup has 564 grams of potassium, numerous carotenoids, vitamin A, and 2 1/2 grams of fiber.

Remember – carotenoids and vitamin A are best absorbed with a fat, so add a little butter or olive oil when you eat pumpkin. Mashed pumpkin is a great substitute for white potatoes and is much healthier for you.

Lunch: Pumpkin Chili

1 x pound ground beef, preferably organic, grass-fed
1 x tablespoon coconut oil
1 x can pumpkin puree
3 1/2 cups fresh tomatoes, diced
1 x cup water
1 x can tomato paste
1 x teaspoon ground cloves
1 1/2 teaspoon paprika (smoked is best)
2 x cloves garlic, minced
1 x teaspoon ginger
1 x tablsepoon chili powder
1 x teaspoon balsamic vinegar
Sea salt and ground pepper

In a large soup pan, melt coconut oil over medium heat. Add ground beef and brown thoroughly. Add spices and mix well. Add remaining ingredients and bring to a gentle boil. Cover and allow to simmer for about 80 minutes, stirring few times. If you prefer thicker chili, allow to simmer with lid off until preferred consistency. Serve hot. Serves 2-4.

Dinner: Raw Pumpkin Pie Pudding

2 x cups diced pie pumpkins (Small pumpkins are best.)
3/4 cup dates, pits removed
5 x tablespoons coconut milk
1 x teaspoon cinnamon
1 x teaspoon vanilla
1/2 teaspoon pumpkin pie spice
4 x tablespoons coconut oil, melted

In a food processor, combine pumpkin, milk, spices, and vanilla. Blend thoroughly. Add the dates and continue to blend until smooth. Add coconut oil last, once the mixture is warm from blending. Put it into small serving bowls and chill for about 6 hours. (More time allows the flavors to meld.) Serves 2-4.