It's The Great Pumpkin!

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What’s round, orange (or sometimes yellow, white, green, or violet), chock-full of disease-fighting nutrients, and currently in season?  Pumpkins!  And they are far more than a Halloween candle-holder or pie filling. 

What gives (most) pumpkins their signature orange color are carotenoids.  These pigments—in this case, as alpha- and beta- carotenes—are converted in the body to retinol, a form of vitamin A.  Both alpha- and beta-carotenes are powerful antioxidants, substances that protect the body from damage due to free radicals (these are the nasty molecules that cause damage to cells by attacking their membranes). 

(http://hutchinsonfarm.blogspot.com/2010/10/heirloom-pumpkins.html)

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Pumpkin flesh (and even the flowers) also contains other phytonutrients including lutein and zeaxanthin which support eye health and reduce risk of macular degeneration; and it’s also packed with other important nutrients.  Pumpkin is a significant source of minerals iron, zinc, potassium, and magnesium; in addition to vitamin A, it’s also a rich source of pantothenic acid (vitamin B6), vitamins C and E, and fiber.

But more than just the flesh of the pumpkin is a great nutritional sources—the seeds are great medicine for enlarged prostate (BPH), an anti-inflammatory that’s especially beneficial for arthritis symptoms, and for lowering cholesterol in the blood.  Pumpkin seeds and pumpkin seed oil are a great source of vitamin E, iron, magnesium, potassium, zinc, and omega-3 and -6 essential fatty acids.

 

Overall, the way pumpkin’s nutrients work in the body are diverse—they support immune function, act as an anti-inflammatory (reducing the risk for heart disease), slow common symptoms of aging such as BPH, cataracts and arthritis, and event prevent tumors.

And on top of all of this science, traditional kitchen use of the pumpkin reminds us that it’s a versatile, inexpensive, locally- and seasonally-available delicacy.  Here are are few ways that I’ve been preparing pumpkin this fall:

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 PUMPKIN-YAM PURÉE

Something about vitamin A

1 1/2 lb garnet yams (or other sweet potatoes)

4 tablespoons coconut oil, walnut oil, or ghee

1 cup cooked pumpkin

3/4 cup nut milk, warmed

1/4 teaspoon grated nutmeg

½ teaspoon powdered cinnamon

½ teaspoon powdered ginger

Peel potatoes and cut into 1-inch pieces, then put in a 3-quart saucepan with 2 teaspoon salt and enough cold water to cover by 1 inch. Simmer, uncovered, until tender, about 15 minutes.

Drain potatoes, then return to pot. Add oil and mash with a potato masher. Stir in pumpkin, warm nut milk, and spices.  Mash to an even consistency and let cool.  Serves 4.

 ITAL STEW

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This is a western adaptation of a Rastafarian favorite.  It’s a substantial, root-heavy soup rich in vitamin A, calcium, and immunity-promoting garlic, onions and spices—perfect for the season. (Traditionally, ital food is prepared without salt, reflected in this recipe.)

1 lb white yam, diced

½ lb sweet potato, diced
1 pumpkin, diced

1 ¼ cups cooked (or canned) chick peas

½ lb carrots, sliced

3/4 lb spinach
½ small cabbage, chopped roughly

6 okra, sliced
2 medium tomatoes, diced
1 green pepper, diced

1 hot pepper (cayenne, jalapeno, etc.), diced very finely

3 tablespoons coconut oil

1 can coconut milk
3 cloves garlic

1 tablespoon thyme

3 spring onions

1 teaspoon freshly ground black pepper

2 pts water

Melt the coconut oil in a large saucepan and add the pumpkin, root vegetables, and garlic, sautéing for about 10 minutes before adding the water and coconut milk. Bring to a boil and simmer for ten more minutes. Add the spinach, cabbage, okra, peppers (green and hot) and the chopped tomatoes and spring onions.  Add thyme and simmer for twenty minutes more until cooked.  Traditionally, rasta ital food does not have added salt, and that’s reflected in this recipe—but if you prefer salt, add to taste.  Serves 4-6.

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PUMPKIN SEEDS

Don’t throw out the pumpkin seeds when you carve your jack-o-lantern this year!  You can save these and prepare them for snacks—it’s easy and fun to do (especially with the kids!)

Remove pumpkin seeds from the excess pulp as you remove it from the pumpkin’s shell.  Spread tthem out evenly on a paper towel and let them dry overnight.

You can leave them raw (store them in the fridge), or roast them: place on a single layer on a cookie sheet and roast them in a warm (165 degree) oven for about 20 minutes.  Don’t overcook them—this will damage their healthy oils.

For fun, add spices (curry and sea salt are great) before snacking.