So Good It's Spooky
What vegetable (or is it a fruit?) can be hollowed-out for use as a soup tureen while its innards are baked in a pie? And scares the devil out of spirits too ? Only the supremely versatile pumpkin of course.
A hard-shelled gourd related to watermelons and muskmelons pumpkins are nutty and mildly sweet in flavour. They have as many uses as Jack O'Lanterns have faces and come in just as many shapes and sizes. They are also so good for you that the thought of depriving yourself of their nutritional benefits is almost scary!
Nutritionally the pumpkin's biggest claim to fame is the brilliant orange color that tells you it's loaded with beta-carotene. That's an important antioxidant that reduces the risk of certain types of cancer offers protection against heart disease and also reduces some of the degenerative aspects of aging. A mere half-cup of cooked pumpkin contains 250% of the recommended daily allowance of beta-carotene.
In addition the same half-cup contains about 230 mg of potassium which a Johns Hopkins University study suggests can help lower blood pressure. And as if that's not enough the pumpkin's flesh is also an excellent source of fibre - yet it's still easy on the waistline at just 34 calories per cup.
The seeds of the pumpkin (also known as pepitas) are a virtual mother lode of vitamins and minerals essential to good health. They're like a double whammy in the fight against prostate cancer: first they contain chemical substances called cucurbitacins which inhibit the body's ability to produce prostate cells making it more difficult for the prostate to enlarge. Secondly they're also a good source of zinc (about 17% of the recommended daily intake) which is also commonly prescribed to help reduce prostate size and boost the body's immune system.
The bad news is that a quarter-cup of pumpkin seeds will add 186 calories to your diet. However they aren't empty calories by any measure. This modest little snack contains 46% of your recommended daily allowance (RDA) for magnesium 28.7% for iron 52.0% for manganese and 24% RDA for copper.
These are all good reasons to celebrate the pumpkin - but enthusiasts are always thinking up new antics to embellish the squash's considerable lore. One Ontario farmer lugged a behemoth to the Port Elgin Pumpkin Fest in 2004 and set a world record with his 1466-pound entry! And then there's the baker who produced the largest pumpkin pie in the world. At over five feet in diameter and 350 pounds the pie took 80 pounds of cooked pumpkin and six hours to bake.
Of course we've come a long way since pies were made by simply slicing off the pumpkin's top removing the seeds and filling the insides with milk spices and honey before baking them in hot ashes. We've added a crust and whipped cream and developed special varieties of the fruit just for cooking. The tastiest pumpkins are the smaller ones such as Small Sugar Spooky and Early Cheyenne Pie. The larger specimens in the patch are usually tough fibrous and close to indestructible - which makes them better at banishing apparitions on October 31st .
Facts all pumpkin eaters should know
- Pumpkins can be used to thicken soups.
- The flowers of the pumpkin plant are edible.
- Pumpkin pulp can also be made into pickles puddings breads pancakes and used as a side dish for an entree - it's even been used to make beer.
- Pumpkins were once recommended for removing freckles and curing snake bites.
- The name pumpkin came from "pepon" - the Greek word for "large melon."
- Don't throw the seeds away try them as a snack. Wash them well and spread them in a single layer on cookie sheet to dry. Roast them at 375°F for 20 to 30 minutes or until they are completely dry. Dot with butter and brown for 5 to 10 minutes at 400Ù'°. Stir often until toasted. Sprinkle with salt cool and serve.
Preparing
According to Foodland Ontario frozen pumpkin can be used in the same way as canned or freshly cooked -- in pies muffins cakes breads and even casseroles where it does double duty as a flavouring agent and thickener.
One cup of fresh pumpkin yields about one cup of cooked mashed vegetable.
To Bake: Cut into chunks remove seeds and fibre from central cavity. Place in baking dish with a little water cover and bake at 325°F (160°C) until tender -- about 50 minutes. Scoop pulp from rind mash or purée. Use in baking or season to taste and serve as side dish.
To Boil/Steam: Cut into pieces remove seeds and fibre. Cut into large cubes. Boil in lightly salted water or steam for 20 to 30 minutes or until tender. Remove allow to cool slightly and scoop pulp from rind.
To Microwave: Cut in half remove seeds and fibre from centre and peel. Cut flesh into 1 1/2 inch (4 cm) chunks. Place in 8-cup (2 L) casserole cover and microwave at high stirring several times for 15 to 18 minutes or until tender.
To Puree: Mash cooked pulp in food processor or blender until smooth; or use a food mill strainer or potato masher. Drain pulp in strainer for 15 minutes; discard liquid or reserve for use in soups and stews. Pack purée in airtight containers. Refrigerate for up to three days or freeze for up to six months.
To Roast Pumpkin Seeds: An average sized pumpkin contains about one cup of seeds. For best tasting seeds try Bushkin or Trick or Treat varieties. Wash removing any bits of clinging fibre. Spread seeds on clean baking sheet; let dry at room temperature overnight. Toss with 1 1/2 tsp (7 mL) vegetable oil. Bake at 250°F (120°C) stirring occasionally for 1 1/2 hours or until golden brown and crunchy.
What about pumpkin pie you ask? Well unless you use a low-fat recipe a slice of pumpkin pie with real whipped cream can seem frighteningly decadent at 300 calories. But the taste? A real treat this Halloween!
Written by Webmaster
Tuesday, 28 October 2008 03:15
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