Everything Pumpkin
- Nutrition Council Student Association
- Oct 25, 2019
- 2 min read
Updated: Aug 17, 2020
By Laura Aldama
Fall season has arrived and it seems like pumpkin spice has been used for everything from bagels to lattes. Pumpkin spice flavored foods are delicious, but many of these products do not contain pumpkin at all. Pumpkin spice includes cinnamon, nutmeg, cloves, etc. but pumpkin itself has a lot more to offer.
Nutritional Benefits of pumpkins
Pumpkin (and its seeds) contain many health benefits that can add nutritional value to the foods we consume
Some of the nutrients pumpkin offers are vitamin A, vitamin C, potassium, and fiber. The bright orange color of pumpkin is due to the high beta-carotene content, which the body converts to vitamin A once consumed. Vitamin A promotes healthy vision, skin, and bones. Potassium may help regulate blood pressure, and fiber may help reduce the risk of colon cancer, and can help with weight management. Pumpkin seeds are also packed with nutrients such as magnesium, potassium, calcium, and polyunsaturated fatty acids.
Various Appearance of Pumpkins
Pumpkins come in different sizes, colors, and shapes. Some varieties of pumpkin include Autumn Gold, Atlantic Giant, Big Moon, Kabocha, Cinderella, Long Island Cheese, Baby Boo, and Casper. Not all varieties are edible, so it’s best to go with the classic Autumn Gold or Sugar pumpkins for cooking. The edible varieties are quite versatile and can be used in many dishes. Try baking, roasting, or grilling pumpkin and add it to your next meal, whether it’s a salad or a stew. Make sure to save the pumpkin seeds and roast them for a healthy snack! Below are some recipes to help you get started:
Some Ideas & Recipes
Enjoy pumpkins in this season!
How to Cook a Pumpkin
Preheat oven to 375°F (190°C)
1.) Remove the stem if desired. Cut the pumpkin in half, from top to bottom (not side to side), then remove the seeds and stringy bits (keep the seeds toasted, if desired).
2.) Next, place both halves cut side down on an aluminum foil lined baking sheet and place in preheated oven for about an hour and 15 minutes or until soft. Remove from oven.
3.) When cool, use the same tool or some other scraper to scoop the flesh from the skin of the pumpkin. Place in a bowl and keep refrigerated until ready to use in recipes, such as pie, muffins or cakes.
Stuffed Pumpkins
Ingredients:
4 baby pumpkins
1/2 c. brown rice, cooked
1 cup vegetable stock
1 celery stalk, chopped
1/2 c. carrot, sliced thin
1/2 c. mushrooms, sliced
1/2 c. brown lentils
Directions:
Preheat oven to 350 degrees.
1.) Soak lentils in water, then drain and rinse.
2.) In a saucepan, place lentils, rice, carrots, celery, mushrooms and vegetable stock, and bring to a boil.
3.) Cover and simmer for 30 minutes until water is absorbed.
4.) Pierce pumpkins and bake for 20 minutes.
5.) Cut the lid from each pumpkin and scoop out seeds.
6.) Fill them with the lentil mixture, then bake for another 20 minutes or until lightly browned.
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