Pumpkin Power!
Bite This: Pumpkins were eaten in China, Africa and India in the 6th Century. One-third of the US pumpkin crop is canned. The world record for heaviest pumpkin is one weighing in at 2,009 pounds.
You may only think about pumpkins this time of year when the leaves are starting to turn color and the cooler weather is setting in. You may also only think about pumpkins when you are getting ready to carve into the tough exterior for a scary Halloween showing. When you start carving that pumpkin this year, save some of the flesh and the seeds for eating! Pumpkins are not only good for a Halloween decoration, they're also good for you.
Pumpkins contain an abundant amount of vitamins, minerals, antioxidants and fiber including vitamins C and E, beta-carotene, potassium, magnesium and pantothenic acid. Each one of these helps our bodies function -
Vitamin C promotes a healthy immune system and is an antioxidant. Vitamin E is also an antioxidant and is thought to promote healthy skin by protecting the skin from sun damage. There has also been a lot of research conducted on vitamin E's power for fighting alzheimer's and certain cancers.
Beta-carotene is a precursor for vitamin A which promotes vision development and helps the immune system function. Beta-carotene may also reverse skin damage caused by the sun.
Potassium...ah, potassium. We have discussed this fella many times, but potassium plays a role in regulating blood pressure and electrolyte and fluid balance. Potassium is also important for energy production and is necessary for bone health. One-half cup canned pumpkin contains 282 mg of potassium.
Magnesium is another mineral that I have mentioned frequently. Magnesium plays an important role in many functions including metabolism, muscle contraction, promoting a healthy immune system, and regulating heart function.
Pantothenic acid plays an important role in metabolism and production of energy.
Not only is the pumpkin flesh rich in nutrients, but pumpkin seeds are also a rich source of vitamin E, iron, magnesium, potassium, zinc and contain omega-3 fatty acids. Pumpkin seeds are great roasted, baked or plain.
Instead of eating Halloween candy this year, try this:
Cinnamon/Sugar Pumpkin Seeds
Pumpkin Seeds
olive oil
Cinnamon
Sugar or Truvia
1. Preheat oven to 300 degrees. Seed the pumpkin and clean the seeds.
2. Spread seeds in a single layer on an oiled or sprayed cooking sheet and roast 30 minutes to dry them out.
3. Toss seeds with a little bit of olive oil, cinnamon and sugar.
4. Return to the oven and bake for 20 more minutes until crisp and golden.
Cream of Pumpkin Soup
2 tbsp margarine, softened
1 15 oz can pumpkin puree, or fresh pumpkin puree
1 cup heavy whipping cream
1 tbsp brown sugar
1 cup chopped onion
2 14.5 oz can chicken broth
1/4 tsp cinnamon
1/8 tsp ground black pepper
1/8 tsp ground ginger
1. Saute onion and butter in a medium saucepan until tender. Add 1 can of chicken broth. Bring to a boil; cover, reduce heat and simmer 15 minutes.
2. Transfer broth mixture into a blender or food processor and process until smooth.
3. Return to saucepan. Add remaining can of broth, pumpkin, salt, cinnamon, ginger, pepper and stir well. Bring to a boil, cover and reduce heat and let simmer for 10 minutes.
4. Stir in whipping cream and heat through. Do not boil.
5. Enjoy!
Sound Bite: Next time you carve your pumpkin, try to make something good to eat out of it!
You may only think about pumpkins this time of year when the leaves are starting to turn color and the cooler weather is setting in. You may also only think about pumpkins when you are getting ready to carve into the tough exterior for a scary Halloween showing. When you start carving that pumpkin this year, save some of the flesh and the seeds for eating! Pumpkins are not only good for a Halloween decoration, they're also good for you.
Pumpkins contain an abundant amount of vitamins, minerals, antioxidants and fiber including vitamins C and E, beta-carotene, potassium, magnesium and pantothenic acid. Each one of these helps our bodies function -
Vitamin C promotes a healthy immune system and is an antioxidant. Vitamin E is also an antioxidant and is thought to promote healthy skin by protecting the skin from sun damage. There has also been a lot of research conducted on vitamin E's power for fighting alzheimer's and certain cancers.
Beta-carotene is a precursor for vitamin A which promotes vision development and helps the immune system function. Beta-carotene may also reverse skin damage caused by the sun.
Potassium...ah, potassium. We have discussed this fella many times, but potassium plays a role in regulating blood pressure and electrolyte and fluid balance. Potassium is also important for energy production and is necessary for bone health. One-half cup canned pumpkin contains 282 mg of potassium.
Pantothenic acid plays an important role in metabolism and production of energy.
Not only is the pumpkin flesh rich in nutrients, but pumpkin seeds are also a rich source of vitamin E, iron, magnesium, potassium, zinc and contain omega-3 fatty acids. Pumpkin seeds are great roasted, baked or plain.
Instead of eating Halloween candy this year, try this:
Cinnamon/Sugar Pumpkin Seeds
Pumpkin Seeds
olive oil
Cinnamon
Sugar or Truvia
1. Preheat oven to 300 degrees. Seed the pumpkin and clean the seeds.
2. Spread seeds in a single layer on an oiled or sprayed cooking sheet and roast 30 minutes to dry them out.
3. Toss seeds with a little bit of olive oil, cinnamon and sugar.
4. Return to the oven and bake for 20 more minutes until crisp and golden.
Cream of Pumpkin Soup
2 tbsp margarine, softened
1 15 oz can pumpkin puree, or fresh pumpkin puree
1 cup heavy whipping cream
1 tbsp brown sugar
1 cup chopped onion
2 14.5 oz can chicken broth
1/4 tsp cinnamon
1/8 tsp ground black pepper
1/8 tsp ground ginger
1. Saute onion and butter in a medium saucepan until tender. Add 1 can of chicken broth. Bring to a boil; cover, reduce heat and simmer 15 minutes.
2. Transfer broth mixture into a blender or food processor and process until smooth.
3. Return to saucepan. Add remaining can of broth, pumpkin, salt, cinnamon, ginger, pepper and stir well. Bring to a boil, cover and reduce heat and let simmer for 10 minutes.
4. Stir in whipping cream and heat through. Do not boil.
5. Enjoy!
Sound Bite: Next time you carve your pumpkin, try to make something good to eat out of it!
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