by Sharon Quercioli
This is my favorite time of year! The wonderful memories of the leaves changing colors, the cool weather, decorating the house for Halloween and carving pumpkins. (In Florida, we have palm trees and beaches that are beautiful, but I do miss Ohio this time of year!)
Both my dad and brother are no longer living, but I have such fond memories of our house being decorated with monsters, skeletons, cobwebs, and, of course, scary music. Dad and Ron would dress up in scary costumes and hand out the candy to the neighborhood children. They were so scary looking that some of the younger kids in the neighborhood were too frightened to visit our house! And as you can see, I love to dress up with my precious princess who is also with my Dad and brother. Boy how I miss them, and these precious memories come alive every Halloween.
While this season contains goblins and goodies, before you trash that carved pumpkin on your porch, think again. The pumpkin has so much more to offer than scary faces, crooked smiles and a filling for holiday pies. Pumpkin is one of the most nutritional foods available year-round. Rich in antioxidants, vitamins and minerals, both the flesh and seeds of the pumpkin provide many health-boosting nutrients.
Health Benefits of Pumpkin
Alpha-carotene and beta-carotene are potent antioxidants found in pumpkin, as are pro-vitamin A carotenoids. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Carotenoids also boost immunity and lessen the risk of heart disease. Alpha-carotene is thought to slow the aging process, reduce the risk of developing cataracts and prevent tumor growth.
Pumpkin is an excellent source of fiber; one-half cup serving contains five grams. Fiber helps reduce high blood pressure and lower bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion and assist in weight loss. The vitamin C in pumpkin boosts immunity and aids in reducing the risk of heart disease and in lowering high blood pressure and cholesterol levels. Pumpkin is also a good source of vitamin E, which promotes healthy skin by protecting the body from sun damage and may reduce the risk of Alzheimer’s disease and certain cancers. The potassium found in pumpkin is necessary for energy production and aids in balancing fluid levels in the body, as well as promoting strong bones.
Pumpkin is also rich in magnesium, which aids the body in hundreds of functions, including promoting a healthy immune system, contributing to bone strength and normalizing heart function. Pantothenic acid, or vitamin B5, is also found in pumpkin. Vitamin B5 helps balance hormone levels and manage stress. Then again, the vegetable has a laxative action, being useful in cases of dyspepsia and constipation. Pumpkin juice is also useful in cases of insomnia, having several sedative properties.
Pumpkin Seeds
Pumpkin seeds contain essential vitamins and minerals for the strongest therapeutic effects. Pumpkin seeds are a good source of vitamin E, iron, potassium, and an excellent plant-based source of omega-6 and omega-3 fatty acids. Pumpkin seeds are a good source of tryptophan, zinc and magnesium—all of which help promote good sleep. These help in eliminating intestinal parasites, cleaning blood vessels, adjusting cholesterol levels and stimulating kidney activity. In treating cancer, leukemia, sclerosis, or various diseases hard to cure, pumpkin seeds have an energizing role.
How to Use Pumpkin
Fresh pumpkins are plentiful during fall and early winter; however, canned pumpkin is a good substitute. Fresh pumpkin or canned pumpkin puree can be used to make soups, muffins, breads, smoothies and puddings. Pumpkin seeds can be added to salads, added to sautéed vegetables or eaten as a snack.
Yummy Pumpkin Pie
Ingredients:
- 15 oz canned pumpkin (or you can use homemade pumpkin)
- 2 tbsp whipped butter, softened
- 3/4 cup light brown sugar, unpacked
- 1 large egg
- 2 large egg whites
- 1/2 cup fat free milk
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon pumpkin pie spice
- 1/4 teaspoon ground nutmeg
- 1 tsp vanilla extract
- 1 frozen pie crust sheet, Pillsbury (thawed to room temperature)
Preheat oven to 350° F.
Lightly dust your flat surface with flour. Roll out a room temperature pie crust, and place into a 9-inch pie dish.
Place canned pumpkin or pumpkin puree in a large bowl. Add butter, and mix well. Mix in brown sugar, eggs, egg whites, milk, pumpkin pie spice, nutmeg, cinnamon, and vanilla. Beat on medium speed until mixture is smooth. Pour filling into unbaked pie crust.
Bake about 70 to 75 minutes, or until knife inserted in center comes out clean. Serve with whipped if desired.
Pumpkin Pesto
Blend roasted pumpkin seeds with your favorite herbs, dark leafy greens, extra virgin olive oil and garlic. Enjoy as a pesto on chicken, pork, eggs. For a different and delicious delight, make pumpkin noodles, savory pumpkin sauce and top with a little pumpkin seed pesto. Enjoy!