Gourds, including pumpkins and squash, come in various colors, shapes, and sizes. Depending on the type, they can be sautéed or pureed and used in numerous fall recipes. (Just be sure to know what type of gourd you have. Many are not edible and best used as decorations). “Gourds are high in vitamin C and potassium, and they have a high water content, making them low in both calories and carbohydrates,” says Meme Inge, a registered dietitian and owner of Living Well Nutrition LLC. We love this yummy recipe for chunky squash and potato puree.