Veggie of the week… PUMPKIN!!
Not only is fall's signature squash versatile enough to fit into all the above and more, it also packs some powerful
healthy perks -- like keeping heart health, vision and waistlines in check, as long as you take it easy on the pie, that
is.
Pumpkins Keep Eyesight Sharp: A cup of cooked, mashed pumpkin contains more than 200 percent of your
recommended daily intake of vitamin A, which aids vision, particularly in dim light, according to the National
Institutes of Health. Pumpkins are also rich in carotenoids, the compounds that give the gourd their bright orange
color, including beta-carotene, which the body converts into a form of vitamin A for additional peeper protection.
Pumpkins Aid Weight Loss: Pumpkin is an often-overlooked source of fiber, but with three grams per one-cup
serving and only 49 calories, it can keep you feeling full for longer on fewer calories.
A fiber-rich diet seems to help people eat less, and thereby shed pounds. A 2009 study found that people who ate a
whole apple before lunch (the fiber is in the skin) consumed fewer calories throughout the meal than people who
ate applesauce or drank apple juice, WebMD reported.
Pumpkin Seeds Can Help Your Heart & Boost Your Mood: Nuts and seeds, including those of pumpkins, are
naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or
"bad" cholesterol.
Pumpkin seeds are rich in the amino acid tryptophan, the famed ingredient in turkey that many think brings on the
need for that post-Thanksgiving feast snooze. While experts agree that it's likely the overeating rather than the
tryptophan lulling you to sleep, the amino acid is important in production of serotonin, one of the major players
when it comes to our mood, WebMD reports. A handful of roasted pumpkin seeds may help your outlook stay
bright.
Pumpkins May Reduce Cancer Risk: Like their orange comrades the sweet potato, the carrot and the butternut
squash (to name a few), pumpkins boast the antioxidant beta-carotene, which may play a role in cancer prevention,
according to the National Cancer Institute.
Food sources of beta-carotene seem to help more than a supplement, according to the NIH -- even more reason to
scoop up some pumpkin today. And the plant sterols in pumpkin seeds have also been linked to fighting off certain
cancers.
Pumpkins Protect The Skin: The same free-radical-neutralizing powers of the carotenoids in pumpkin that may
keep cancer cells at bay can also help keep the skin wrinkle-free, Health magazine reported.
Pumpkins Can Help After A Hard Workout: Ever heard of bananas being touted as nature's energy bar? Turns out,
a cup of cooked pumpkin has more of the refueling nutrient potassium, with 564 milligrams to a banana's 422.
A little extra potassium helps restore the body's balance of electrolytes after a heavy workout and keeps muscles
functioning at their best.
Pumpkins Can Boost Your Immune System: Well, maybe. Whether or not vitamin C can really ward off colds is still
up for debate, but pumpkins are a solid source of the essential nutrient. One cup of cooked pumpkin contains more
than 11 milligrams, or nearly 20 percent of the 60 milligrams the IOM recommends women need daily. (Men should
aim for around 75 milligrams.)
http://www.huffingtonpost.com/2012/10/05/pumpkin-health-benefits_n_1936919.html
Cooking and freezing fresh pumpkin
Below are general cooking and preparation instructions, and you don't have to use the mashed pumpkin right away.
Pumpkin purée can be frozen in portions. Spoon cooled, mashed pumpkin into freezer containers, leaving 1/2-inch
headspace. And remember to keep the seeds!
To Steam: Halve the pumpkin; remove seeds, pulp, and stringy portion. Cut into small pieces and peel. Place in a
steamer or metal colander which will fit in a covered pot. Put over boiling water, cover, and steam for about 50
minutes, or until tender. Mash, purée in a blender or food processor, or put through a food mill. Use in any recipe
calling for pumpkin purée.
To Boil: Halve the pumpkin; remove seeds, pulp, and stringy portion. Cut into small pieces and peel. Cover with
lightly salted water; boil for about 25 minutes, or until tender. Mash, purée in a blender or food processor, or put
through a food mill. Use in any recipe calling for pumpkin purée.
To Bake: Cut the pumpkin in half and discard the stem section and stringy pulp. Save the seeds to dry and roast. In a
shallow baking dish, place the two halves face down and cover with foil. Bake in a preheated 375 degrees F (190
degrees C) oven for about 1½ hours for a medium-sized sugar pumpkin, or until tender. If you cut it into smaller
pieces, it will cook even faster! Once the baked pumpkin has cooled, scoop out the flesh or just peel off the rind, and
chop, puree or mash it.
In the Microwave: Cut the pumpkin in half, discarding the stringy insides. Microwave on high power for seven
minutes per pound, turning pieces every few minutes to promote even cooking. Chop, Puree or mash.
A 5-pound pumpkin will yield about 4 1/2 cups of mashed, cooked pumpkin. One can of pumpkin, 15 to 16 ounces,
yields about 2 cups of mashed pumpkin.
http://southernfood.about.com/cs/pumpkins/a/pumpkin_recipes_2.htm
http://www.instructables.com/id/How-to-Cook-a-Pumpkin/
How to Roast Pumpkin Seeds
1. Rinse pumpkin seeds under cold water and pick out the pulp and strings. (This is easiest just after you've
removed the seeds from the pumpkin, before the pulp has dried.)
2. Place the pumpkin seeds in a single layer on an oiled baking sheet, stirring to coat. If you prefer, omit the oil
and coat with non-stick cooking spray.
3. Sprinkle with salt and bake at 325 degrees F until toasted, about 25 minutes, checking and stirring after 10
minutes.
4. Let cool and store in an air-tight container.
http://allrecipes.com/howto/roasting-pumpkin-seeds/
Pumpkin Soup - makes 8 to 10 servings
Ingredients
6 cups chicken stock
1 1/2 teaspoons salt
4 cups pumpkin puree
1 teaspoon chopped fresh parsley
1 cup chopped onion
1/2 teaspoon chopped fresh thyme
1 clove garlic, minced
1/2 cup heavy whipping cream
5 whole black peppercorns
Directions
1. Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and
simmer for 30 minutes uncovered.
2. Puree the soup in small batches (1 cup at a time) using a food processor or blender.
3. Return to pan, and bring to a boil again. Reduce heat to low, and simmer for another 30 minutes, uncovered.
Stir in heavy cream. Pour into soup bowls and garnish with fresh parsley.
http://allrecipes.com/recipe/pumpkin-soup/