Little Aiden chooses... PUMPKINS!

The pumpkin is one of those vegetables that is symbolic of fall – it makes us think of harvest, of holidays, of frost, of lengthening nights and the oncoming winter. And yet, the only way it usually gets to the table is in a store-bought pie, or perhaps a can of pie filling that goes in a pie we made ourselves. But pumpkin can be so much more -- and since pumpkin keeps for 6 months whole or for years in a can, it can be a year-round addition to our diets.

Pumpkin is incredibly rich in vital anti-oxidants and vitamins. This humble backyard vegetable is very low in calories yet a good source of vitamin A, flavonoid poly-phenolic antioxidants like lutein, xanthine and carotenes.

The pumpkin grows on a vine that creeps on the surface in a similar fashion like that of other members of the cururbitaceae family (cucumber, squash, cantaloupes...etc.). It is one of the most popular vegetable that is grown as a commercial field crop all over the world including in the USA.

Pumpkins vary greatly in shape, size and colors.  Giant pumpkins generally weigh from about 8-13 pounds with the largest capable of reaching a weight of over 55 pounds. Golden nugget pumpkins are flat, smaller in size and have sweet creamy orange color flesh.

Although pumpkins generally feature orange or yellow color, some pumpkins are dark to pale green, orange-yellow, white, red and gray. Rind (skin) is smooth and usually lightly ribbed. The color of the pumpkins is due to yellow-orange pigments in their skin and pulp.

In structure, the pulp feature golden-yellow to orange color depending up on the poly-phenolic pigments in it.  The pumpkin has hollow center, with numerous small, off-white colored seeds interspersed in the net like structure. Pumpkin seeds are great source of protein, minerals, vitamins and omega-3 fatty acids.

Health benefits of Pumpkin

Pumpkin is very low calories and has no saturated fats or cholesterol. It is a rich source of dietary fiber, anti-oxidants, minerals, vitamins. Dieticians often recommend pumpkin in cholesterol controlling and weight reduction programs.

Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.

Pumpkin has the highest levels of vitamin-A vegetable in the cucurbitaceae family providing about 246% of RDA (Recommended Daily Allowance). Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers. It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α and ß carotenes, cryptoxanthin, lutein and zeaxanthin.

Carotenes convert into vitamin A inside the body.

Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula luteal in the retina of the eyes. Therefore, it helps protect from "age related macular disease" (ARMD) in the elderly.

Pumpkins are Rich in B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. They are also a rich source of minerals like copper, calcium, potassium and phosphorus.

Pumpkin seeds are good source of dietary fiber and mono-unsaturated fatty acids which are good for heart health. In addition, they are a very good source of protein, minerals and many health benefiting vitamins. The seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain. Pumpkin seeds contain no cholesterol.

For the seeds, let them dry on paper towels, then oil and salt them (and any other seasonings you want) and slow roast them in a 250 F oven until they smell good – about 45 to 60 minutes. Stir them every 15 minutes or so

Here are some fun recipes we have tried:

Pumpkin, Pear, and Shallot Soup

Serves: 4

Ingredients:

2 lbs. of pumpkin or butternut squash, seeded and cubed

2 ripe pears, peeled, cored and cubed

3-4 shallots, peeled and cut into slices

2 cloves garlic, minced

2 tablespoons oil

Pinch cinnamon

Pinch cardamom

4 cups vegetable stock

Salt and pepper to taste

Directions:

Preheat the oven to 450 F

Place the pumpkin or squash, pears, shallots and garlic in an ovenproof baking dish.

Drizzle the oil over and roast for 35-45 minutes or until the vegetables are soft.

Puree the roasted vegetables with the vegetables stock, add 2 cups full first and then more according to how thick or thin you want the soup to be.

Add the cinnamon and coriander and season to taste with additional salt and pepper.

Reheat the soup in a pot and serve with croutons and garnished with a couple of sprigs of chives.

We all love soup, but little Aiden has a special place in his heart for them,  so we are always finding new soup recipes or creating soups with all sorts of ingredients… here is another :

Spicy Pumpkin Soup

Serves: 4

Ingredients:

1 small or medium fresh pumpkin, de-seeded and cut into bite sized pieces

1 potato, peeled and cubed

1 med. onion, chopped

1 clove garlic, minced

1 tbs. oil

2 cups vegetable bouillon

¾ cup soy cream (optional)

2-3 tablespoons mustard (brown grainy variety)

Sugar

Cinnamon

Salt and pepper to taste

Radish chips to garnish (optional)

Directions:

In a large pot, sauté the onion in the oil, add the garlic, pumpkin pieces and potato.

Pour the vegetable broth over and cook until all the ingredients are soft.

Remove from the heat and transfer to a blender or a food processor.

Puree.

Add the mustard, salt, pepper and blend until smooth.

I would suggest that you taste it now. We find that it is so lovely at this stage that we would not want to add any kind of cream.

Season to taste with a pinch of sugar, a bit more salt if you want or perhaps a little bit more mustard.

*If you are serving this for the holidays, you could consider thinning the soup with a bit of white wine or dry vermouth.

Garnish with radish chips.

Vegan Pumpkin Banana Orange Smoothie

Serves: 4

Ingredients

1 cup vanilla soy yogurt

1 cup pumpkin puree, chilled

1 cup orange juice

1 tablespoon brown sugar

1/2 teaspoon ground cinnamon

1/2 teaspoon allspice

1 ripe banana

Dash of ground cinnamon as optional garnish

Directions

Put the soy yogurt, pumpkin puree and orange juice in a blender and whiz to a smooth consistency.

Add the spices and banana and whiz once again.

Season to taste with additional seasonings if you feel they are needed.

Garnish with a bit of cinnamon and enjoy!