Get cooking with pumpkin

 

This post was written based on a presentation by Lydia Hall, RDN, LD, community outreach dietitian, Chronic Disease Management, Center for Healthy Living.
 

Fun facts about pumpkins

We often hear about pumpkin pie and carving jack-o-lanterns this time of year, but that’s just the tip of the iceberg with this powerful plant. When it comes to pumpkins, did you know …

• Pumpkins are technically fruits.
• Every single part of a pumpkin is edible.
• Each pumpkin has about 500 seeds.
• Over 1.5 billion pounds of pumpkin are produced each year in the United States.
• There are more than 45 different varieties of pumpkin.
   

Nutritional powerhouse

This article offers a thorough overview of the many benefits of pumpkin, and they are impressive. The most convenient forms to purchase and use for cooking are canned pumpkin and pumpkin seeds.

1 cup (245g) of canned pumpkin provides:

• •Calories: 137
• Protein: 3 grams
• Fat: 7 grams
• Carbs: 19 grams
• Fiber: 7 grams
• Vitamin A: 209% of the Daily Value (DV)
• Vitamin K: 37% of the DV
• Copper: 28% of the DV
• Vitamin E: 22% of the DV
• •Iron: 18% of the DV
• Magnesium: 13% of the DV
• Riboflavin: 10% of the DV
• Vitamin B6: 10% of the DV
• Vitamin C: 10% of the DV
• Potassium: 10% of the DV

1 ounce (15g) of pumpkin seeds in their shell provide:

• Calories: 86
• Protein: 4 grams
• Fat: 7 grams
• Carbs: 2 grams
• Fiber: 1 gram
• Copper: 21% of the DV
• Magnesium: 20% of the DV
• Phosphorus: 14% of the DV
• Zinc: 10% of the DV

Pumpkin is great for your immune system, skin, eyes and heart!
 

Recipes to try

 

Pumpkin Spice Muffins

1½ cups canned pumpkin
¾ cup pitted whole dates
¾ cup unsweetened almond milk
1 teaspoon vanilla
1 tablespoon ground flaxseeds
1½ cups whole wheat pastry flour
½ cup oat flour
2 teaspoons regular or sodium-free baking powder
2 teaspoons pumpkin pie spice
½ teaspoon baking soda
¼ teaspoon sea salt
2 tablespoons broken pecans

1. Preheat oven to 350°F. If desired, line twelve 2½-inch nonstick muffin cups with silicone cupcake liners.
2. In a medium bowl microwave pumpkin, dates, milk and vanilla for 2½ minutes or until dates are softened; cool slightly. In a small bowl combine flaxseeds and 3 tablespoons warm water. Let stand 5 minutes.
3. Transfer pumpkin mixture to a food processor; cover and process until smooth. Add flaxseed mixture; cover and process 10 seconds more.
4. In a medium bowl stir together the next six ingredients (through salt). Add flour mixture to pumpkin mixture in food processor. Cover and process 10 to 15 seconds or just until moistened. (Batter should be lumpy.
5. Spoon batter into the prepared muffin cups. Top with pecans; press lightly. Bake 30 to 35 minutes or until a toothpick comes out clean. Cool in muffin cups on a wire rack 10 minutes. Remove from muffin cups and silicone liners. Serve warm or cool completely on rack.

This recipe was adapted from one featured on forksoverknives.com.

Nutritional facts
[Per serving (1 muffin): Calories: 120; Carbohydrates: 24g; Protein: 3.5g; Total fat: 2.1g; Saturated fat: 0.3g; Cholesterol: 0g; Sodium: 181mg; Fiber: 3.8g; Sugar: 7.1g]

 

Green Salad with Apples, Cranberries and Pepitas

Green salad

5 ounces (about 5 cups) spring greens salad blend
1 large or 2 small Granny Smith apple(s)
⅓ cup dried cranberries
¼ cup pepitas (green pumpkin seeds) or chopped raw pecans
2 ounces chilled goat cheese or feta cheese, crumbled (about ⅓ cup)

Apple cider vinaigrette

¼ cup extra-virgin olive oil
1 ½ tablespoons apple cider vinegar
1 ½ teaspoons honey
1 teaspoon Dijon mustard
¼ teaspoon fine sea salt
Freshly ground black pepper, to taste

1. Toast the pepitas: In a medium-sized skillet, toast the pepitas over medium heat, stirring frequently, until they are turning golden on the edges and making little popping noises (if using pecans instead, warm them just until they are fragrant). Transfer the pepitas to a small bowl to cool.
2. Make the dressing: In a cup or jar, whisk together the olive oil, vinegar, honey, mustard and salt until well blended. Season to taste with pepper.
3. Just before serving, chop the apple into thin, bite-sized pieces. Place your greens in a large serving bowl. Top with sliced apple, dried cranberries and toasted pepitas. Use a fork to crumble the goat cheese over the salad.
4. Drizzle the salad with just enough dressing to lightly coat the leaves once tossed (you probably won’t need all of it). Gently toss to mix all the ingredients and serve!

This recipe was adapted from cookieandkate.com.

 

Creamy Pumpkin Pasta

1 onion, diced
3 cloves garlic, minced
¼ teaspoon ground sage
⅛ teaspoon dried thyme leaves
½ teaspoon red pepper flakes
3 tablespoons butter
3 tablespoons all-purpose flour
1 ½ cups chicken broth
15 ounces pumpkin puree canned or fresh
½ cup heavy whipping cream
16 ounces rigatoni or medium pasta
2 tablespoons shredded Parmesan cheese
Chopped fresh parsley for garnish

1. In a saucepan, cook onion, garlic, sage, thyme and chili flakes in butter over medium heat until tender.
2. Add flour and cook 1-2 minutes. Stir in broth a little bit at a time until smooth. Simmer 1 minute.
3. Add pumpkin and heavy cream. Simmer uncovered until slightly thickened, about 5 minutes.
4. Meanwhile, cook pasta al dente in salted water according to package directions. Drain well, reserving 1 cup of the pasta water.
5. Toss pasta with sauce, adding reserved pasta water a little at a time if needed. Top with parmesan cheese and parsley.

Nutrition facts
[Per serving: Calories: 676; Carbohydrates: 101g; Protein: 19g; Fat: 22g; Saturated Fat: 13g; Cholesterol: 65mg; Sodium: 462mg; Potassium: 756mg; Fiber: 5g; Sugar: 7g; Vitamin A: 9844IU; Vitamin C: 18mg; Calcium: 113mg; Iron: 3mg]

This recipe was adapted from spendwithpennies.com.

 

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