Pumpkins can do a lot more than fill pies or decorate porches as lanterns. Their nutrients, in the pulp and seeds, offer a number of health benefits, including protection against colds and flu.
The bright orange color is a telltale sign that pumpkins are a rich source of beta carotene, an antioxidant that protects against some cancers, heart disease, premature aging, and winter bugs. Other valuable antioxidants in pumpkins include lutein and vitamins E and C. Together, these nutrients also help to keep our skin and eyes in good shape.
Heidi Diller, registered dietician and nutritionist for Albertsons supermarkets, recommends eating more orange-colored foods — such as pumpkins — during winter months to improve resistance to colds and flu. Their beta-carotene, she says, boosts our immune system.
Pumpkin is also a great source of potassium (which helps to keep blood pressure in check), other minerals, and fiber. And the seeds contain an oil that is beneficial for the prostate, plus cholesterol-lowering phytosterols (the key ingredient in cholesterol-lowering spreads).
The seeds, which make a healthy snack or add crunchiness to salads, soups and other dishes, also have anti-inflammatory properties. In animal research, they reduced arthritis pain.
Ways to Eat Pumpkin
Canned pumpkin — which is pumpkin puree — is one versatile option. The best choice is pure pumpkin without any additional ingredients (no sugar, salt, or other additives). Or, you can make your own puree with Diller’s recipe, which takes about 20 minutes:
• For more sweetness and flavor, buy a small pumpkin.
• Peel off the outside hard shell. You can use a V-shaped peeler.
• Cut the pumpkin in half and scoop out all the seeds.
• Cut into chunks, put in a microwave-safe bowl, and cover with plastic wrap. With a fork, punch some holes in the wrap to vent steam. Or, use a microwave bag.
• Microwave for about eight minutes on high, until tender.
• Let the pumpkin cool a bit and mash it with a potato masher or blend in a blender.
Extra puree can be stored in the freezer for up to six months. It’s best to divide it into portions before freezing.
Pumpkin puree can be used many ways, such as in baking, in lasagna, and as stuffing in ravioli. For recipes, check out www.pumpkinrecipes.org.
More Delicious Pumpkin Ideas
These are some suggestions from Diller:
• Pumpkin pancakes: Add 1/2 cup of pumpkin puree to pancake mix, with 1/4 teaspoon cinnamon and 1/4 teaspoon nutmeg.
• Pumpkin oatmeal: Mix together oats and milk in a microwave-safe bowl. Microwave on high for one to two minutes, stirring once. Stir in pumpkin puree, a pinch of pumpkin pie spice, and sugar. Heat throughout and serve.
• Smoothies: Blend 1/2 cup pumpkin puree, 1/2 very ripe medium-sized banana, 3/4 cup fat-free vanilla yogurt, 1 tablespoon honey, 1/2 teaspoon pumpkin pie spice and 1 cup crushed ice.
• Raw pumpkin can also be cut into bite-sized pieces, roasted, and served as a side dish with a little butter and seasoning, or added to soups, rice, pasta, and vegetable dishes.
• Stir-fry small pumpkin chunks with other vegetables.
A cup of pumpkin puree (without any added ingredients) contains only about 80 calories, and a cup of pumpkin pieces packs about half that amount. So, this is one food you can feel free to eat any time — if it’s not in a pie crust or covered with whipped cream.
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