Pumpkins are a healthy food. They are part of the deep red/orange vegetable group.
Deep orange vegetables are a great source of vitamin A, C, and carotenoids. Carotenoids are important because they are antioxidants. Antioxidants reduce the abilities of free radicals in our bodies to cause damage. These free radicals can cause damage to our tissues and contribute to risk of disease.
For example, the process works like cutting an apple. Oxidation is what causes the apple to become brown. However, if you dip the sliced apple in lemon or orange juice as soon as you cut it, the Vitamin C in the juice acts as an antioxidant allowing the apple to stay white. The vitamin C stops the oxidation from turning the apple brown. Vitamin C and carotenoids both act as antioxidants in the body.
Antioxidants may help reduce our risk of cancer by eliminating cancer-causing molecules in our bodies. They also protect us from heart disease and reduce the risk of stroke by keeping our blood vessels flexible.
Eating plenty of vegetables helps risk of developing these major diseases.
Deep orange vegetables are also full of fiber. There are 3 grams (g) of fiber in cooked, fresh pumpkin and over 7 g in canned pumpkin.
Fiber keeps us regular. Most adults need at least 25 grams of fiber every day and vegetables help us reach this need.
There are two types of pumpkin. Jack-o-lanterns, which are used for decorations, or pie or sweet pumpkin which is used for cooking. They are smaller and the flesh is sweeter ad less watery. You can substitute the jack-o-lantern variety; however, it will be waterier.
To begin cooking a fresh pumpkin, first, select a heavy unblemished cooking pumpkin (like a sugar pumpkin) that is free of cracks and soft spots and has a deep orange color. They can be stored in a cool dry place. Whole unblemished pumpkin can be stored for 3-6 months at 45-50 F.
Next, place pumpkin on a newspaper and insert tip of chef’s knife. Scoop out strings and seeds with a spoon and discard or save to make pumpkin seeds.
Pumpkins can be baked at 350 F for 30 minutes–1hour or microwaved on high for 15 minutes. They can also be peeled, diced, and boiled. Check for doneness by inserting a fork to measure tenderness. The seeds can also be enjoyed by rinsing and then laying out flat on a cookie sheet. Sprinkle with favorite herb. Bake just until light browned at 400 degrees.
Here are some ways to use the cooked pumpkin; as puree, the base of a savory soup, in a casserole, or stew. Serve mashed pumpkin with brown sugar or maple syrup and a pat of butter right in the shell!
An easy alternative to cooking a fresh pumpkin is to use canned pumpkin. Look for cooked pumpkin in the can at holiday displays. Make sure that it is 100% pumpkin and not pumpkin pie mix.
Try this easy to make soup! Enjoy!
Creamy Squash Soup with Shredded Apples
2 cups butternut squash, pureed
2 medium apples
1 Tbsp olive oil
½ tsp pumpkin pie spice
2 cans (12 oz each) evaporated milk, fat-free
¼ tsp salt
1/8 tsp black pepper
Cube squash and soften in microwave (approximately 5 to 10 minutes). Once softened, puree in food processor or blender.
Meanwhile, Peel and shred apples using a grater or food processor. Set aside ¼ cup.
Warm oil in a 4-quart saucepan over medium heat. Add all but ¼ cup apples. Cook and stir until apples soften, about 5 minutes.
Stir in squash and pumpkin pie spice.
Add the evaporated milk about ½ cup at a time to the squash mixture, stirring after each addition.
Cook and stir over medium heat until soup is about to boil.
Ladle into individual soup bowls. Top each 1 Tbsp of unused apples (from the ¼ cup that was set aside earlier). Serves 4.
