Don't Pass on the Pumpkin...Health Benefits from this Seasonal Food

Nov. 17, 2015 - PRLog -- Thanksgiving is a little over a week away, and for many that means filling the grocery cart with pumpkins.  While some use them just for decor, there are several health benefits to be gained from incorporating pumpkin into recipes as well.   Not only is fall’s signature squash versatile, it also packs some healthy perks — like keeping heart health, vision and waistlines in check, as long as people take it easy on the pie.

Both the flesh and seeds of the pumpkin are rich in antioxidants, vitamins, and minerals. Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:

• Alpha-carotene
• Beta-carotene
• Fiber
• Vitamin C
• Vitamin E
• Potassium
• Magnesium
• Pantothenic acid

The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A carotenoids, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. In fact, one cup of cooked, mashed pumpkin contains more than 200 percent of the recommended daily intake of vitamin A! The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease. And with fiber to help a person  feel fuller longer, pumpkin is the overlooked super hero of the fall season.

None of the health benefits are lost by using canned instead of fresh pumpkin, except for the benefits of pumpkin seeds. One ounce of pumpkin seeds (about 140 seeds) is packed with protein, magnesium, potassium, and zinc. Studies suggest pumpkin seeds provide a number of health benefits— such as blocking the enlargement of the prostate gland, lowering the risk of bladder stones, and helping to prevent depression.

Not for pies only, pie pumpkins are excellent roasted in savory bisques, curries, risottos and raviolis. Smaller, sweeter, and less grainy than their larger cousins, these are only 6-8 inches in diameter but yield about 4 1/2 cups of mashed, cooked pumpkin—about the same amount as two cans. It freezes beautifully, so it pays to put up a pureed batch to make a quick and healthy dinner this winter!

How To Roast Your Pumpkin

Wash the exterior and cut it in half vertically, scooping out the insides. (Don’t forget to save the seeds for a high protein snack!) Lightly oil it on all sides with olive oil and bake on a cookie sheet at 400 for about an hour, or until a sharp knife easily pierces the flesh. When the pumpkin is cool enough to handle, discard the skin, and puree the flesh with a food processor. To avoid a watery puree, let it rest for about a half hour and then pour off any water that settles on top.

How to Roast Your Pumpkin Seeds

• 2 cups pumpkin seeds
• 2 teaspoons canola oil
• Salt to taste
• Optional seasonings to taste

DIRECTIONS

Preheat oven to 350 degrees.
Tip: Remove pulp by rinsing the seeds through a strainer. Also, make sure the seeds are completely dry before roasting.
In a large bowl, toss pumpkin seeds with canola oil and salt. (At this stage, also add any additional seasonings to the mix.)
Spread pumpkin seeds evenly onto a baking sheet in one layer.
Bake for about 20 minutes, until the seeds are crisp, stirring every few minutes.
Remove from the oven and, if desired, re-season to taste.

Liven up this basic recipe by tossing the seeds with additional herbs and seasonings. Use about one tablespoon of seasoning for every two cups of roasted pumpkin seeds, but you can adjust to taste. For a twist, try adding these seasonings to the basic recipe:

• Barbecue seasonings
• Curry spices
• Cinnamon, ginger, and sugar
• Garlic powder and cayenne pepper
• Parmesan cheese
• Brown sugar, chili powder, and nutmeg

Other delicious, healthy pumpkin recipes:

Roasted Pumpkin and Sweet Potato Pilau (http://www.fitmedpartners.com/roasted-pumpkin-sweet-potat...)
Roasted Pumpkin and Apple Soup (http://www.fitmedpartners.com/roasted-pumpkin-apple-soup/)
Southwest Pumpkin Burgers (http://www.fitmedpartners.com/southwest-pumpkin-burgers/)

FitMed Partners and Dr. Bright McConnell, III helps patients focus on healthy aging and offer comprehensive health evaluations for patients.

Aging affects all aspects of one's health. Knowing baselines can enable a person to be more successful in their efforts to maintain a healthy weight, avoid chronic disease, stay mobile and feel vital.  www.fitmedpartners.com