| Pumpkins and Their Health Benefits |
By Allison Parker, RD
Pumpkins are the quintessential symbol of fall. Pumpkins trigger memories of the holidays, the harvest, and the end of warm weather. Unfortunately, for some the only use of the pumpkin is for carving or for eating in the form of pie. Pumpkin is so much more, and can be used in so many ways you may have never considered. In addition, the can form of pumpkin puree can be kept for months on end, allowing you to have pumpkin any time of the year.
Pumpkin is full of good for you nutrients, fiber, and antioxidants. You can tell by its bright color. It is packed with Vitamin A, C, K and E; carotenoids; and the minerals magnesium, potassium and iron. Beta-carotene is one of the important carotenoids that pumpkin contains that performs important functions in overall health. Recent research has shown that a diet rich in foods containing beta-carotene may help to reduce the risk of developing certain types of cancer as well as help protect against heart disease and some degenerative aspects of aging.
Next time you carve a pumpkin, save the seeds. They are important to latch on to because they are loaded with minerals that may have an anti-inflammatory effect that helps protect against osteoporosis and prostate cancer. Pumpkin seeds are a popular snack in Mexico and are typically toasted before consuming. They are called pepitas and are a key ingredient in a popular sauce used to flavor meats called mole.
So how do you select the perfect pumpkin? For carving, that’s up to you. But if you are looking for a pumpkin to use in cooking, you want one that is heavy for its size. Lighter pumpkins tend to be drier with a large open space in the middle. You don’t want a large pumpkin either—two to five pounds should be good.
You can store a pumpkin for a long time as long as you keep it in a cool (50-60 degrees), dry place. Once you cut the pumpkin open, you should aim to eat or freeze it within a couple of days because it can mold quickly. If you cook the pumpkin and don’t eat it all, it can keep in the refrigerator for roughly 4-5 days.
For cooking, you may want to have a puree or chunks, depending on the dish you are making. To make a puree, you want to cook the pumpkin first. You can actually roast the entire pumpkin whole. Just poke it with a knife a couple of times to vent the steam, put the whole pumpkin on a baking sheet and place it in the oven at 350 degrees Fahrenheit for about an hour. Once you can easily stick a knife into it, it is done. Cool the pumpkin and then scoop out the seeds and stringy stuff. If you want pumpkin chunks, you will have to cut into it raw or find a store where you can buy chunks already.
To prepare seeds, let them dry on paper towels after removing them from inside the pumpkin. Oil and salt them to taste, using any seasonings you wish. You can slow roast them at 250 degrees Fahrenheit until you can smell them—about 45-60 minutes. Stir them every 15 minutes or so to make sure they are evenly cooked.
Pumpkin is a very versatile squash. It can be used in any squash recipe that you may have. Of course you can make pumpkin pie, but try something knew this fall. Include a pumpkin soup as an appetizer at your next get together. Use it as an ingredient in risotto for a rich side dish. Add some to your pancake batter to get it into your breakfast.
The following recipes are healthier takes on some more traditional pumpkin recipes. Enjoy!
Sarah’s Pumpkin Bread
This recipe was created by a good friend of mine. She is known for her substitutions to recipes to make them more healthful, as well as tasty. She is also a pumpkin fanatic, and has found ways to include it in almost everything.
Ingredients:
2 cups whole wheat flour
2 teaspoons pumpkin pie spice
1 teaspoon baking soda
1/4 teaspoon baking powder
1/2 teaspoon salt
½ c brown sugar
½ c white sugar
¼ c vegetable oil
½ c unsweetened applesauce
3 large eggs
1 teaspoon vanilla extract
1 can pumpkin
1 cup dried cranberries
Directions:
1.Preheat the oven to 325 degrees F.
2.Sift the flour, pumpkin spice, baking soda, baking powder, and salt together.
3.In a separate bowl, mix the sugar, vegetable oil, eggs, and vanilla.
4.Combine both mixtures and fold in the pumpkin and cranberries.
5.Once the ingredients are all incorporated pour into a non- stick 9 by 5 by 3-inch loaf pan. If your pan is not non- stick coat it with butter and flour.
6.Bake for 1 hour and 15 minutes.
7.At this point a knife inserted into the middle of the loaf should come out clean.
8.Cool for 15 minutes and turn out onto a cooling rack. Cool completely.
9.For muffins temperature should also be 325 degrees F., but bake for 30 minutes.
Easy No-Bake Pumpkin Mousse Pie
A tasty alternative to a holiday tradition! It’s also quick and easy, when you don’t have time to bake a pie for your next holiday get together.
Ingredients:
Crust:
1 Reduced Fat Graham Cracker Pie Crust (store-bought or prepared as instructed below)
To make your own you need:
1 cup graham cracker crumbs
1/4 cup packed brown sugar
1/2 teaspoon ground cinnamon
2 Tbsp-1/4 cup butter, softened
Filling:
2 cups skim milk
1 cup canned pumpkin
1 (1 ounce) package Sugar Free Instant Vanilla Pudding Mix
1 tablespoon pumpkin pie spice
1 (8-ounce) container fat-free or light whipped topping, divided
Directions:
Crust:
1.In a medium bowl, combine graham cracker crumbs, brown sugar, and cinnamon.
2.Mix well and then stir in softened butter or margarine.
3.Mix until all ingredients are thoroughly combined.
4.Generously spray an 8 inch pie pan with cooking spray.
5.Press graham cracker mixture evenly into pan.
6.Chill until ready to use.
Pie:
1.Combine milk, pumpkin, pudding mix and spice in a mixing bowl.
2.Beat with electric mixer until smooth.
3.Fold in one half of the whipped topping.
4.Spoon into pie crust.
5.Top with remaining whipped topping.
6.Freeze or refrigerate at least 2 hours before serving.
Pumpkins are the quintessential symbol of fall. Pumpkins trigger memories of the holidays, the harvest, and the end of warm weather. Unfortunately, for some the only use of the pumpkin is for carving or for eating in the form of pie. Pumpkin is so much more, and can be used in so many ways you may have never considered. In addition, the can form of pumpkin puree can be kept for months on end, allowing you to have pumpkin any time of the year.
Pumpkin is full of good for you nutrients, fiber, and antioxidants. You can tell by its bright color. It is packed with Vitamin A, C, K and E; carotenoids; and the minerals magnesium, potassium and iron. Beta-carotene is one of the important carotenoids that pumpkin contains that performs important functions in overall health. Recent research has shown that a diet rich in foods containing beta-carotene may help to reduce the risk of developing certain types of cancer as well as help protect against heart disease and some degenerative aspects of aging.
Next time you carve a pumpkin, save the seeds. They are important to latch on to because they are loaded with minerals that may have an anti-inflammatory effect that helps protect against osteoporosis and prostate cancer. Pumpkin seeds are a popular snack in Mexico and are typically toasted before consuming. They are called pepitas and are a key ingredient in a popular sauce used to flavor meats called mole.
So how do you select the perfect pumpkin? For carving, that’s up to you. But if you are looking for a pumpkin to use in cooking, you want one that is heavy for its size. Lighter pumpkins tend to be drier with a large open space in the middle. You don’t want a large pumpkin either—two to five pounds should be good.
You can store a pumpkin for a long time as long as you keep it in a cool (50-60 degrees), dry place. Once you cut the pumpkin open, you should aim to eat or freeze it within a couple of days because it can mold quickly. If you cook the pumpkin and don’t eat it all, it can keep in the refrigerator for roughly 4-5 days.
For cooking, you may want to have a puree or chunks, depending on the dish you are making. To make a puree, you want to cook the pumpkin first. You can actually roast the entire pumpkin whole. Just poke it with a knife a couple of times to vent the steam, put the whole pumpkin on a baking sheet and place it in the oven at 350 degrees Fahrenheit for about an hour. Once you can easily stick a knife into it, it is done. Cool the pumpkin and then scoop out the seeds and stringy stuff. If you want pumpkin chunks, you will have to cut into it raw or find a store where you can buy chunks already.
To prepare seeds, let them dry on paper towels after removing them from inside the pumpkin. Oil and salt them to taste, using any seasonings you wish. You can slow roast them at 250 degrees Fahrenheit until you can smell them—about 45-60 minutes. Stir them every 15 minutes or so to make sure they are evenly cooked.
Pumpkin is a very versatile squash. It can be used in any squash recipe that you may have. Of course you can make pumpkin pie, but try something knew this fall. Include a pumpkin soup as an appetizer at your next get together. Use it as an ingredient in risotto for a rich side dish. Add some to your pancake batter to get it into your breakfast.
The following recipes are healthier takes on some more traditional pumpkin recipes. Enjoy!
Sarah’s Pumpkin Bread
This recipe was created by a good friend of mine. She is known for her substitutions to recipes to make them more healthful, as well as tasty. She is also a pumpkin fanatic, and has found ways to include it in almost everything.
Ingredients:
2 cups whole wheat flour
2 teaspoons pumpkin pie spice
1 teaspoon baking soda
1/4 teaspoon baking powder
1/2 teaspoon salt
½ c brown sugar
½ c white sugar
¼ c vegetable oil
½ c unsweetened applesauce
3 large eggs
1 teaspoon vanilla extract
1 can pumpkin
1 cup dried cranberries
Directions:
1.Preheat the oven to 325 degrees F.
2.Sift the flour, pumpkin spice, baking soda, baking powder, and salt together.
3.In a separate bowl, mix the sugar, vegetable oil, eggs, and vanilla.
4.Combine both mixtures and fold in the pumpkin and cranberries.
5.Once the ingredients are all incorporated pour into a non- stick 9 by 5 by 3-inch loaf pan. If your pan is not non- stick coat it with butter and flour.
6.Bake for 1 hour and 15 minutes.
7.At this point a knife inserted into the middle of the loaf should come out clean.
8.Cool for 15 minutes and turn out onto a cooling rack. Cool completely.
9.For muffins temperature should also be 325 degrees F., but bake for 30 minutes.
Easy No-Bake Pumpkin Mousse Pie
A tasty alternative to a holiday tradition! It’s also quick and easy, when you don’t have time to bake a pie for your next holiday get together.
Ingredients:
Crust:
1 Reduced Fat Graham Cracker Pie Crust (store-bought or prepared as instructed below)
To make your own you need:
1 cup graham cracker crumbs
1/4 cup packed brown sugar
1/2 teaspoon ground cinnamon
2 Tbsp-1/4 cup butter, softened
Filling:
2 cups skim milk
1 cup canned pumpkin
1 (1 ounce) package Sugar Free Instant Vanilla Pudding Mix
1 tablespoon pumpkin pie spice
1 (8-ounce) container fat-free or light whipped topping, divided
Directions:
Crust:
1.In a medium bowl, combine graham cracker crumbs, brown sugar, and cinnamon.
2.Mix well and then stir in softened butter or margarine.
3.Mix until all ingredients are thoroughly combined.
4.Generously spray an 8 inch pie pan with cooking spray.
5.Press graham cracker mixture evenly into pan.
6.Chill until ready to use.
Pie:
1.Combine milk, pumpkin, pudding mix and spice in a mixing bowl.
2.Beat with electric mixer until smooth.
3.Fold in one half of the whipped topping.
4.Spoon into pie crust.
5.Top with remaining whipped topping.
6.Freeze or refrigerate at least 2 hours before serving.
