| EATING WELL
By Natalia Mendez
Pumpkins pack a nutrient punch, not only in the flesh but also in their seeds and oil.
Well, fall is finally here, the leaves are changing color and the weather’s cool. If you’re anything like me you’re anticipating the holiday meals and family gatherings. From turkey with cranberry sauce to apple pie, fall is the season for comfort food. There is also comfort in knowing that certain fall foods can be really healthful and beneficial to our bodies.
Take, for instance, the pumpkin. Each year, as Jack-O-Lanterns line the houses and city streets, I wonder if people are utilizing them to full potential—and what potential pumpkin possesses!
Pumpkins pack a nutrient punch not only in the flesh but also in their seeds and oil. Pumpkin flesh is rich in carotenoids (also found in carrots and other orange-hued fruits and vegetables), which work wonders at neutralizing free radicals, dangerous molecules that can attack cell membranes and leave cells susceptible to damage. Pumpkins are also high in lutein, which helps fight off free radicals in the eye lens. They may, therefore, help prevent the formation of cataracts or macular degeneration in the eyes. Pumpkins are a rich source of calcium and vitamins A and C, as well as potassium, which can prevent heart disease by normalizing blood pressure.
Pumpkin flesh also has lots of iron (essential to red blood cells), zinc (beneficial to strong bone maintenance), and fiber (crucial to positive bowel health). Best of all, 1 cup of plain cooked pumpkin flesh only 30 calories! Pumpkin seeds are a very high source of protein: one ounce of seeds has roughly 7 grams, and considering its high fiber content of about 10 grams per ounce, it makes a great alternative to meat protein. It gives the body what it needs then makes its way out quickly, as opposed to hanging around in the body undigested for days, as most animal flesh tends to do.
Speaking of flushing out the system, pumpkin seeds have also been shown to possess diuretic properties that can aid in the healing and prevention of urinary tract infections and prostate disorders. Add to that their being a high source of iron, B-vitamins, zinc, magnesium, folic acid, and riboflavin, and you can see that pumpkin seeds are a fun and nutrient-dense snack. Try them roasted at 300 degrees for about 30 minutes. To spice them up, sprinkle on some cayenne or curry powder.
In addition to vitamins E and A, pumpkin seed oil is rich in EFA’s (essential fatty acids), which can help maintain healthy veins and blood vessels and reduce cholesterol levels in the body. The seed oil also aids in the lubrication of all tissues including the skin and possesses anti-inflammatory properties that aid in relief of arthritis and joint pain. Pumpkin seed oil can be found at a local health food store and taken by the teaspoon or drizzled over foods of your choice. Try it in a vinaigrette for salad or drizzled over soup. (Note: It’s not well suited for cooking or heating, due to it’s high smoking point.)
Easy Spiced Pumpkin Soup
Serves 8
Ingredients
4 tablespoons of olive oil
2 medium yellow onions, chopped
2 teaspoons minced garlic
1/8 teaspoon crushed red pepper
2 teaspoons curry powder
½ teaspoon ground coriander
Pinch ground cayenne pepper (optional)
6 cups of chopped roasted pumpkin*
5 cups of vegetable broth
2 cups of milk or soymilk
Brown sugar to taste
* To make pumpkin purée, cut a sugar pumpkin in half, scoop out the seeds and stringy stuff, lie face down on a tin-foil lined baking pan. Bake at 350°F until soft, about 45 minutes to an hour. Let cool, scoop out the flesh. Freeze whatever you don’t use for future use.
Method
- Warm olive oil over low-medium heat. Add onions and garlic and cook, stirring often, until softened, about 4 minutes. Add spices and stir for a minute more.
- Add pumpkin and 5 cups of vegetable broth; blend well. Bring to a boil and reduce heat, simmer for 10 to 15 minutes.
- Transfer soup, in batches, to a blender or food processor. Cover tightly and blend until smooth. Return soup to saucepan.
- With the soup on low heat, add brown sugar until desired sweetness is reached it may not need it at all. Slowly add milk while stirring to incorporate. Adjust seasonings to taste. Garnish with toasted pumpkin seeds if you like.
Keep in mind large Halloween Jack-O-Lantern type pumpkins are bred to be tough and sturdy, the flesh is usually fibrous and low on taste. Opt for smaller sugar pumpkins whose flesh tend to be softer and sweeter and more flavorful. Enjoy!
Natalia Mendez is a chef by training. She lives in the Bronx, NY.
