Practical Nutrition--Pumpkins

From the Richmond times-Dispatch (VA).

"It's almost time to go to the pumpkin patch, isn't it?" my son Nick asked earlier this month. I thought my family might have outgrown this yearly tradition, but the four of us, age 18 and older, headed out to pick our pumpkins!

Even if you don't celebrate Halloween, you can still celebrate pumpkins. They're so much more than jack-o'-lanterns.

Botanically speaking, pumpkins are fruits, just like tomatoes. But we tend to consider them vegetables since they're in the gourd family like squash. Fruit or vegetable, 1 cup mashed pumpkin has 49 calories, zero fat, 12 grams carbohydrate, 3 grams fiber, 2 milligrams sodium and 40 milligrams calcium. They're also good sources of vitamins A and C.

One easy way to enjoy pumpkin as a vegetable is to use it as the actual baking dish. I used a pie pumpkin to make Jack in the Pumpkin. It was attractive as well as delicious.

Many pumpkin recipes call for pumpkin puree. Canned pumpkin puree is readily available now, but you can easily make your own. While any pumpkin will work, pie pumpkins work well. Here's one simple method:

Preheat oven to 325 degrees. Remove the stem of the pumpkin. Cut the pumpkin in half; scoop out the seeds and stringy material.

Cover cut sides of the pumpkin with aluminum foil, and place on baking sheet, foil sides up. Bake for about 1 hour, or until insides are fork-tender.

Remove skin, and scoop out pumpkin. (Skin should remove easily if cooked enough.)
Puree pumpkin in a food processor, blender or with a mixer, until smooth. Use immediately, or when cooled, freeze in 1-cup portions in plastic zipper-lock freezer bags.

You can also try your hand at roasting the pumpkin seeds:

Remove the stringy pumpkin membrane. Preheat oven to 300 to 350 degrees. Spray a large baking sheet with nonstick cooking spray or line with nonstick aluminum foil. Place seeds on the pan in a single layer. Lightly sprinkle with salt or your favorite seasonings, such as cinnamon, flavored salts, garlic powder or chili powder.

Bake 15 to 30 minutes, checking and stirring every 5 minutes to prevent burning. When the seeds cool, store them in an airtight container. Enjoy, but watch your portions, since 1 ounce has 146 calories and 12 grams of fat.

Are you ready to pick your pumpkin now? There's still time before Halloween. Find local and statewide pumpkin farms and festivals. It's a fun time for kids of all ages. It can even be good for you, if you limit the fair-like food treats. We walked a mile in a corn maze alone!

Jack in the Pumpkin (not Paleo friendly)

"This delicious and hearty Mexican-style dish is baked in a hollowed-out pumpkin or squash, providing for the ultimate autumn holiday dish. It's also fun to use small pumpkins for single-serving bowls for each guest. This dish is equally good baked in a casserole dish."

Makes 6 servings

1 cup wild/brown rice mixed (¼ wild, ¾ brown), dry
3 onions, chopped, divided
2 cups water and/or broth, 1/3 less sodium
1 medium pie pumpkin or 2 large buttercup squash
1 tablespoon olive or canola oil
1 teaspoon minced garlic (4 cloves)
½ EACH: red, green and yellow bell peppers, seeded and chopped
¾ cup medium or hot salsa (strained so it is thick)
2 cups frozen corn
2 cans (16 ounces each) black beans, rinsed and drained
¼ cup fresh parsley
2 teaspoons cumin seed (not powder)
1 teaspoon dried oregano
1/8 teaspoon cayenne
¼ teaspoon salt

Heat dry rice, 1 chopped onion and the 2 cups of broth or water in a medium saucepan over medium heat about 45 minutes until done. Meanwhile, wash the pumpkin and carefully carve out a lid that provides a fairly wide opening. Scoop out all seeds and pulp, and discard. (Or save if you plan to roast them.) Set aside bowl and lid.

Preheat oven to 375 degrees.

Heat oil in a large stir-fry pan or large skillet over medium-high heat. Add garlic, peppers and remaining onions, and stir-fry a few minutes. Add salsa, corn, beans, parsley, spices and rice mixture to the pan. Bring to a slow simmer for a few minutes. There should be minimal liquid.

Carefully spoon mixture into the pumpkin. Place pumpkin on a baking sheet with the lid alongside. Cook for about one hour. It will be done when inside pumpkin is fork-tender.

Once cooked, place pumpkin lid on top of pumpkin, if desired, and serve proudly. The meat from inside the pumpkin will be tender and tasty to eat as well as its contents.

Nutrients per serving (approximately 1 cup without pumpkin): 353 calories, 15 grams protein, 5 grams fat, 64 grams carbohydrate, 12 grams fiber, 538 milligrams sodium.

From "Likety-Split Meals for Health Conscious People on the Go!" by Zonya Foco, RD. For more recipes and tips, visit www.Zonya.com."