Thanksgiving may be over, but the fall season is still here! In this blog, we’ll discuss different ways you can ‘get your pumpkin’ on as well as the various benefits of consuming different parts of a pumpkin.
Roasted pumpkin seeds: When you hear pumpkin, one of the first things that comes to mind may be roasted pumpkin seeds, and it is a rather simple dish to make. Firstly, you want to make sure the seeds you have are clean and dry. If you are taking them directly out of a pumpkin, clean and dry them (with a towel or allow to air dry). Next is placing them in a bowl, lightly drizzling some olive oil, and seasoning them to taste. Finally, place them in an oven at 350℉ for approximately 15 minutes. Check on them as they roast until you are satisfied with their texture. One of the best things about this dish is the variety of tastes you can create depending on what seasonings you have in your cupboard. Take a look at the nutrition facts of pumpkin seeds as stated by the U.S. Department of Agriculture.
Pumpkin purée: With the puréed consistency, many things can be cooked. It would be more beneficial to make your own purée rather than buying it canned. While it’s possible to use any pumpkin, it’d be best to use an eating pumpkin. The ones that are often used for decorating at Halloween can be too stringy to handle well. You take your pumpkin, cut it in half (or big wedges), scoop out the contents inside, and bake them face down. After they are nice and soft, throw them into a food processor. After adding your desired spices and other ingredients, and blending to your desired thickness, you can make:
- a dip for slices of fruit,
- a thin or thick sauce for pasta,
- a thick soup (with chopped pieces of vegetables and/or dark leafy greens) to eat as a stand-alone or with some wheat toast,
- a smoothie blended with Greek yogurt and fruit (can make it into a parfait).
If you find yourself short on time, some good alternatives for soups include roasted pumpkin seeds and canned pumpkin as well pre-cut butternut squash. You can get a nice consistency and taste! They can be stored in the fridge for a few days and hold better if placed in an airtight container. Then when you’re ready, you can heat it up on the stove with your desired seasonings.
Baked goods: You can also make pumpkin-based baked goods. This includes, but isn’t limited to, cookies, cupcakes, muffins, bread, etc. Try using wheat flour instead of all purpose flour.
Benefits of Pumpkins
When it comes to pumpkin, one of the first things people may think of are its seeds. Pumpkin seeds can be advantageous for one’s health. “Pumpkin seeds may be tiny, but they are densely packed with useful nutrients and nutraceuticals. Bioactive compounds in pumpkin seeds exhibit promising activities such as anthelmintic, antidiabetic, antidepressant, antioxidant, antitumor and cytoprotective.” (Dotto & Chacha, 2020). Since oxidative stress contributes to chronic diseases, pumpkins can potentially help prevent diabetes, obesity, CVD, and more.
Also, according to the American Heart Association, “They have been linked in laboratory studies to a reduced risk of some types of cancer, including breast and prostate cancers…Studies in animals have shown that pumpkin seed oil may reduce cholesterol and high blood pressure…Preliminary studies also have shown that seeds may help in maintaining glycemic control, which is important for people who have diabetes.” In addition, “Eating the shells only adds to the seeds’ high fiber content, which has been associated with a reduced risk of heart disease and obesity. Whole, roasted pumpkin seeds in their shells contain about 5.2 grams of fiber per serving, while shelled seeds contain just 1.8 grams.”
And that’s not all they have to offer. “Different pumpkin fruit parts (seeds, peels, and flesh) are rich sources of micro and macro nutrients, including carbohydrates, fiber, amino acids, MUFA, PUFA, tocopherol, and carotenoids…Previous studies confirmed the significant role of pumpkins in managing and treating diabetes, cancer, liver disorders, cardiovascular diseases, and depression.” (Batool et. al., 2022).
So, are you considering adding some pumpkin to your diet? It doesn’t have to be everyday, of course. But try it out and see how you like it. You just might be surprised to see how you can use a pumpkin!
CITATIONS
Batool, M., Ranjha, M. M. A. N., Roobab, U., Manzoor, M. F., Farooq, U., Nadeem, H. R., Nadeem, M., Kanwal, R., AbdElgawad, H., Al Jaouni, S. K., Selim, S., & Ibrahim, S. A. (2022). Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants (Basel, Switzerland), 11(11), 1394. https://doi.org/10.3390/plants11111394
Dotto, J. M., & Chacha, J. S. (2020). The potential of pumpkin seeds as a functional food ingredient: A Review. Scientific African, 10. https://doi.org/10.1016/j.sciaf.2020.e00575
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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