These spooky symbols of Halloween are actually hidden nutritional powerhouses that should be savored throughout the fall.
One night a year pumpkins gain the spotlight and attention of millions. On Halloween night they sit aglow, with faces of monsters, sinister clowns, or the traditional jack-o’-lanterns, and sometimes even more elaborate haunted houses or scenes from the night. But pumpkins aren’t just for show, inside they pack a hefty nutritional punch that active women can’t ignore. It doesn’t matter whether you eat pumpkin pie, pumpkin seeds, or cook with pumpkin seed oil, the season calls for a pumpkin-eatin’ frenzy!
Pumpkin, a round winter squash is a member of the gourd family. They range in size from less than a pound to more than 100 pounds; colors range from green and blue to the common orange you’re accustomed to seeing on Halloween.
Historically, pumpkins have been used for health purposes by a variety of cultures. The Zuni Indians of North America used pumpkin seeds as a cure for tape worm and round worm as well as gout and kidney problems. Recently Germany’s Commission E, a national alternative medicine association, approved the use of pumpkin seeds to help prevent bedwetting and bladder problems. And, the U.S. National Center for Chronic Disease Prevention and Health Promotion (CDC) states that brightly colored orange and yellow vegetables (like pumpkins) may play a role in preventing cancer and heart disease. They may also help maintain your eyesight, boost your immune system, and slow the aging process. But why are these oddly shaped veggies so good for you?
The flesh
A one cup serving of the fleshy part of the pumpkin contains more than 100% of your daily requirement for beta carotene a precursor for vitamin A and an antioxidant that is associated with a decreased risk of cancer and heart disease. Pumpkin flesh is also being tested for its ability to help prevent cataracts. It also contains high amounts of vitamin C which helps prevent bruising, supports the structure of the capillaries, and may even decrease your risk for cervical dysplasia. All of this nutritional punch with only 49 calories per cup! The fleshy part of the pumpkin can be baked or mashed; added to soups and stews; or served with butter, garlic, cheese, herbs, and other veggies. When looking for a pumpkin always choose one that is heavy for its size, with a thick hard shell, and few visible bruises, cuts, or soft spots. Take note, jack-o’-lantern pumpkins do not make very good pies so look for those made for eating at any specialty market, or buy a can of pureed pumpkin from the store.
Pumpkin puree
To make a pumpkin pie from scratch you’ll need five to six pounds of pumpkin for two pies. To make fresh pumpkin puree, first split the pumpkins into quarters. Then, cut out the stem, scrape out the stringy pulp, and cut into four-inch pieces. Place pumpkin, rind side down, in an oiled roasting pan, cover tightly with aluminum foil, and bake at 325℉ until soft, about 1 1/2 hours. Scrape the flesh free of the rind and puree in a food processor. Let the pumpkin drain for 30-60 minutes, or until it reaches the same consistency of the canned kind. (Directions excerpted from The Joy of Cooking, Simon & Schuster, 1997)
The seeds
The seeds provide an excellent source of zinc and iron as well as protein, essential fatty acids, and fiber. Pumpkin seeds also contain L-tryptophan, an essential amino acid that has been associated with alleviating mild depression. However, the seeds are also calorie-dense one ounce of seeds provides approximately 150 calories so munch carefully! To roast the seeds, separate them from the fleshy strings but do not wash. Toss the seeds with vegetable oil and salt and spread on a baking sheet and bake at 250 F for approximately 1 1/2 hours. Then season the seeds if you wish (cajun seasoning adds a nice kick), and toast until brown in a 350 F oven.
The oil
Pumpkin seed oil, along with flaxseed and soybean oil, is one of the only vegetarian sources of omega-3 essential fatty acids, which research has shown protects against atherosclerosis, arthritis, skin conditions like psoriasis, as well as depression.
And for dessert
Although pumpkin pie is pretty rich and definitely not “diet food,” it is one of the best dessert options during the holidays. Just one slice of traditional pumpkin pie provides you with more than 200% of your daily requirement for vitamin A and 15% of your daily calcium requirement. Here is a recipe, courtesy of Canyon Ranch Resort that should help satisfy your craving for comfort food while not sacrificing your waistline. Enjoy!
Pumpkin Cheesecake
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