Pumpkins are more than décor
October is here with changing foliage colors, mums, pumpkins, and in days, Halloween. New decorations are appearing daily on porches, balconies and in windows. Roadside stands and bigger farm stands and markets are full of these bright orange orbs and different colored gourds.
A large proportion of pumpkins are sold as decorations, especially the big ones. We paint and carve them to decorate our houses for the coming flood of trick-or-treaters. As pretty as they are, they are also edible. In fact, there is very little difference between the giant ones we carve and the small ones we call “sugar pumpkins”. They are simply versions of the same squash. Of course, the size difference comes with another, in that the larger the pumpkin, the more taste is lost. I guess that is where the “sugar pumpkin” name comes from. Smaller ones retain more of the sugars that get “diluted” the larger a pumpkin grows.
Great taste and nutrition in an orange package
Pumpkins are surprisingly versatile. They can be used in deserts and savory dishes. They are also a nutrition powerhouse. Yes, your basic jack-o-lantern is good for your health. That orange color is your first clue of its powerful nutrition, it comes from beta-carotene. Beta carotene is the precursor your body turns into Vitamin A, a powerful antioxidant. A cup (245g) of cooked pumpkin flesh (super easy to do) has only 49 calories due to its high water content. Its packed with fiber, Vitamin C, potassium, copper, manganese, Vitamin B12, Vitamin E (another anti-oxidant) and iron. It has trace amounts of fat (essentially far free) and it even has protein. All that in the flesh but the seeds pack their own nutritious punch and great taste.
So what does that mean for you? The high anti-oxidant content helps reduce risk of certain cancers; promotes healthy skin; supports heart health; reduces the risk of various chronic diseases; supports eye health and a healthy immune system. It high water content and low calories may help with weight management, especially when you add the impact fiber has on satiety. Of course, how you eat it matters, and I would not rush to classify pumpkin pie as a health food.
Many options for eating pumpkins
Pumpkin flesh can be used in pancakes, muffins, cakes and pies but also in savory dishes. You can use it roasted, in soups, stews and pastas. It makes an awesome side. The simplest way is to cut it in half (or wedges), scoop out the seeds and stringy parts, then roast it in the oven. Serve it with salt and pepper or even with a little bit of melted brown sugar. The delicate flesh melts in your mouth and complements any number of main dishes. The seeds are also a treat. Simply rinse clean, dry, spread on a cookie sheet and roast for about 15 minutes at 350F. Pumpkin seeds are delicious on their own but you can sprinkle them with your choice of seasonings too.
You can use pumpkin puree to increase the nutrition profile of baked goods. Roasted (or cooked) it can be pureed and used as a fat substitute in baked goods. Simply swap out some of the fat for an equivalent amount of puree. You will be reducing fat, adding fiber and a ton of anti-oxidants without changing the texture and moisture of the finished product. You will see color changes so only add to “white cake” recipes if you are ok with a slightly orange color in the finished product.
Beware the Pumpkin Pie
Whether in pancakes, muffins, cupcakes or even cookies pumpkin puree adds a subtle sweet flavor without overwhelming. There are many recipes for pumpkin goodies out there but beware the pumpkin pie. Because it, like many squashes, has a subtle, lightly sweet flavor it often needs “help” when being in the starring role. In the case of pumpkin pie that means sugar, lots and lots of brown sugar, to turn it into a dessert. So enjoy pumpkin puree as an ingredient in your deserts but skip the pie. It’s definitely not a health food, no matter how great a nutritional profile its one orange ingredient has.
This October see beyond the the decorative value of pumpkins and the sweetness of pumpkin pie. Paint some small ones instead of carving them. Once Halloween is done, peel them, roast them and discover just how delicious this “decoration” can be.
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