Nourishments—

Pumpkins Offer More Than A Pretty Face

By Nancy Crevier

When the Irish emigrated to America they brought with them the old country tradition of carving turnips. But in the New World, winter squash, such as pumpkins, were more plentiful, and soon the tradition of carving jack-o-lanterns from pumpkins took hold. Halloween without a glowing pumpkin on the doorstep just doesn’t seem right, but there is so much more to this round squash than just another pretty face.

With names like Baby Bear, Sugar Treat, New England Pie, Autumn Gold, Funny Face, Happy Jack, Chelsey, and Cinderella, who wants to ignore the nutrition hiding beneath the skin of a pumpkin? Pumpkin flesh, be it from orange, gold, blue, or white varieties, is an excellent source of beta carotene, vitamin C and potassium, vitamins and minerals that can help prevent arteriosclerosis and prostate problems. It is high in fiber and most importantly, it tastes good.

The Native Americans utilized pumpkins fresh and dried, and even pounded the skin to make strips for woven mats. Early settlers found that pumpkins were easy to grow and keep, and combined well with corn and beans, two other staples of the Early American and Native American diets.

Can you use Jack-O-Lantern after he has brightly lit the night on All Hallow’s Eve? Certainly, but the oversized squashes tend to be a bit stringier and less naturally sweet. Let Jack shine brightly, and keep his sweet little friends on hand for cooking. The squash should be free of blemishes, have an attached stem, and feel a bit heavy for the size when lifted. Plan on about 1/3  to ½ pound of raw pumpkin per serving as a side dish.

Pumpkins can be stored in a cool, dry place — not a root cellar, which will be too damp —for up to a month. An attic, if well ventilated, may work, or the garage, if it does not freeze. Should you be lucky enough to have an oversized refrigerator, pumpkins will stay fresh there for at least three months.

When preparing pumpkin, cut the pumpkin in half and scrape out the stringy interior portion — but don’t discard the seeds. Separate them from the stringy mass by placing the whole mess into a large bowl of water and rubbing the seeds loose. Then dry the seeds between paper towels, and toast them in the oven for a healthy and yummy snack. Pumpkin seeds contain the good omega-3 fats, zinc, and may have anti-inflammatory properties for arthritis. A quarter cup of pumpkin seeds contains significant amounts of magnesium, iron, manganese, copper, and protein, as well.

Like other winter squashes, pumpkin can be sautéed, boiled, steamed, or baked and used in casseroles, soups, muffins, as a pasta filling, or as a side dish – not to mention delicious desserts, like pumpkin pie.

Pumpkin season is upon us, so make the most of it.

Whole Wheat Pumpkin Pancakes

½ C pumpkin puree

2 C whole wheat pastry flour

1 tsp cinnamon

½ tsp nutmeg

½ tsp ground coriander

¼ tsp cloves

¼ tsp salt

2½ tsp baking powder

1½ C 2 percent milk

½ C orange juice

½ C plain yogurt

3 Tbs canola oil

2 eggs

½ C chopped pecans or walnuts

Whisk together pumpkin, milk, juice, yogurt, oil, and eggs.

Stir flour, spices, baking powder, and salt. Stir nuts into dry ingredients.

Make a well in the dry ingredients, pour in the wet ingredients, and gently stir just until everything is combined.

Do not beat.

Scoop batter by 1/3  cupfuls onto a hot griddle and bake until bubbles on surface of pancake break.

Flip and continue baking just until bottom of pancake is golden brown (steam should stop rising from pancake).

Serve hot with maple syrup.

From Grey Goose Vodka comes this about.com pumpkin martini recipe, yet another way to enjoy the autumn squash:

Pumpkin Divine

1 part Grey Goose La Poire Vodka

1 part pumpkin butter

½ part triple sec

½ part simple syrup

pinch each of cinnamon, cloves, nutmeg, and ginger

Pour ingredients into a cocktail shaker filled with ice.

Shake until outside of shaker is frosted and beaded with sweat.

Strain into a cocktail glass.

Garnish with nutmeg and an apple chip.

From the October 2001 issue of Gourmet magazine comes this sweet and spicy snack:

 

Candied Pumpkin Seeds

2 Tbs butter

2 Tbs sugar

1 tsp ground cumin

½ tsp paprika

½ tsp cayenne

½ tsp salt

1 C raw pumpkin seeds

Melt butter in a shallow pan over moderate heat. Stir in the sugar, cumin, paprika, cayenne, and salt. Cook, not stirring, until caramelized.

Add seeds and cook, stirring occasionally until seeds are puffed and golden.

Transfer to a plate to cool.

When hardened, break up the clumps with fingers.