Tomorrow is the night for hollowed-out pumpkins to light the way, but don’t forget about cooking them too.

Pumpkin and squash are two super choices when planning your fall menus.  Not only are both of them high in vitamin A content (a necessary nutrient for healthy skin and immunity), but also in vitamin C and potassium, which can keep your heart healthy.

The fiber found in the squash family helps curb your appetite and the seeds are delicious when roasted (and a healthy source of zinc to promote prostate health).

Pumpkin and squash are part of the winter squash family, a group of vegetables that are noted to be thick-skinned to withstand a longer storage time.  However the similarities may be less subtle as we compare nutrition standings, as each squash itself provides a slightly different nutritional profile.

For example, did you know that a 1/2 cup serving of acorn squash provides eight percent of your daily goal for vitamin A compared to butternut squash providing 230 percent? Pumpkin though exceeds all of the squashes, providing 380 percent of the daily goal for vitamin A.

A good tip: The darker the outer skin, the higher the vitamin A content.

Here are the specifics

Roasting: Wash the squash or pumpkin, cut in quarters and remove seeds and fibers.

Roast at 400 degrees cut-side down for 45 minutes until easily pierced with fork. You can rub the flesh with oil before roasting if desired. After roasting, you could freeze leftovers for up to three months.

Microwaving: Wash the squash or pumpkin; remove seeds and fibers.

Cut the squash into pieces that will fit into a microwavable dish.

Add a tablespoon of water and cook on high for 5-10 minutes or until easily pierced with a fork.

Let stand and cool prior to handling.

You could also boil (but note that vitamin C will leech into the cooking water), grate then sauté, and grill by tossing with olive oil.

To puree cooked squash, note that one pound of fresh will equal one cup cooked.

Here are some easy uses for these delicious fall super foods:

• Substitute cooked squash or pumpkin for the oil and eggs in baking mixes.

• Roast seeds with olive oil and top your strawberry spinach salad with this crunchy treat.

• Blend into your mango banana smoothie or add to oatmeal.

• Make pumpkin soups or chili.

• Squash lasagna, anyone?

Roasted acorn squash with cider drizzle

Serves 4

Active time: 15 minutes | Total: 45 minutes

All you need

• 1 medium acorn squash (about 1 3/4 pounds)

• 1 teaspoon extra-virgin olive oil

• 1/4 teaspoon salt

• 1/4 teaspoon freshly ground pepper

• 2 cups apple cider

• 1 tablespoon packed brown sugar

• 1 (3-inch) cinnamon stick

• 3 to 5 whole cloves

• 2 teaspoons butter

All you do:

1. Preheat oven to 400°F. Coat a baking sheet with cooking spray.

2. Cut squash in half lengthwise and scoop out seeds. Cut each half in half again lengthwise. Brush the cut sides of the squash with oil and season with salt and pepper. Place the squash, cut-side-down, on the prepared baking sheet. Roast for 20 minutes, turn the squash over so the opposite cut side is down, and continue roasting until tender, 15 to 20 minutes more.

3. Meanwhile, combine cider, brown sugar, cinnamon stick and cloves to taste in a small saucepan; bring to a boil over medium-high heat. Cook, stirring occasionally, until reduced to a thin, syrupy glaze, 20 to 25 minutes. (Watch carefully toward the end to prevent burning.) Remove from the heat and discard the cinnamon stick and cloves. Stir in butter until melted. Serve the roasted squash with the cider drizzle.

Source: adapted from Eating Well, Inc.

Nutrition facts per serving: 195 calories; 3g fat (1g sat, 1g mono); 5mg cholesterol; 43g carbohydrate; 3g added sugars; 2g protein; 7g fiber; 153mg sodium; 744mg potassium.

Nutrition bonus: Vitamin C (34% daily value), Potassium (22% DV), Magnesium (19% dv), Vitamin A (16% DV).

 Banana-Pumpkin smoothie

All you need

• 1 or more bananas, fresh or frozen

• 1/2 cup nonfat vanilla yogurt

• 1/2 cup fat-free milk

• 1/2 cup 100 percent-pure pumpkin puree

• 1-1/2 teaspoons pure maple syrup

• 1/4 teaspoon ground cinnamon

• 5 ice cubes