Pumpkins are rich in slow-releasing carbohydrates and low in saturated fat. They are a powerhouse of nutrients including vitamins A, C and E as well as magnesium, manganese, calcium, potassium and fibre and supply two very important carotenoids called beta-carotene and lutein. The latter is found in the eye where it protects the underlying tissues from damage. It's not just the flesh that's so valuable, pumpkin seeds are growing in popularity and for good reason.  They contain healthy omega 3 fats which are essential for us all, regardless of our age, and phyto-sterols which have proven benefits for lowering cholesterol levels.

Halloween Pumpkin Cake - This is a variation on the traditional carrot cake but moister, it's a great cake for using up left over pumpkin or squash and will keep well in the fridge for 3 days. Heat the oven to 180C and grease and line a 30x20cm cake tin. Sieve 300g self raising flour, 2 tsp bicarbonate of soda and 3 tsp mixed spice into a large bowl and add 150g Zylosweet, 150g muscovado sugar, 175g of Urban fresh dried mango and a pinch of salt, stir to combine together. Beat 4 eggs into 200g of melted (and cooled) butter, stir in the zest of one orange as well as 1tbsp of orange juice, then mix into the dry ingredients until well combined. Finally stir in 500g of peeled and grated pumpkin and pour the mix into the baking tin. Bake for 30 minutes or until golden and springy to the touch.  Make the frosting by beating together 200g low fat soft cheese, 40g softened coconut butter, 45g softened butter and 100g sifted icing sugar, finally add the zest of an orange and a little juice. Leave in the fridge to set.

When the cake is cooked, leave to cool in the tin for about 10 minutes and then prick with a skewer and dribble on some orange juice. Remove from the tin and leave to cool on a rack. Give the frosting a quick beat and then spread on the cake with a palette knife forming peaks. Decorate with Nakd's Amazin Orange raisins.