Pumpkins are for eating not carving
Atleast in this household! While I love anything that brings the family together, i feel like the nutritional benefits of pumpkins are overlooked. While we can all appreciate a good jack-o-lantern (especially cat themed), the current state of the world is so scary that you could just leave the newspaper on your front stoop too long and scare people away with the headlines (people still read newspapers, right?!)
However if you insist on carving a pumpkin, make sure to make the most of “the guts”- the seeds and pulp of the inside of the pumpkin. If you dont have a compost (I wont judge you out loud) you can always search for recipes online, or even make a face mask (nothing scarier than running into your roommate with a pumpkin face mask on!)
Make sure to practice good knife safety tips so you don’t end up in the ER (the only thing scarier than current events is medical debt)
Our household prefers to cook and eat pumpkins. We love the sweet taste, similar to sweet potatoes. Not to mention their delicious nutritional benefits
This fall skip the processed foods: like long pumpkin spiced latte lines and get back to a whole food plant based diet. Starting with pumpkins!
Let’s discuss their benefits:
The health benefits of pumpkin
Pumpkins aren’t scary, they’ve just been carved into being scary halloween symbols! The first hint that pumpkins are nutritious are their orange color.
In foods, orange typically means the presence of an antioxidant called beta carotene. Beta carotene (latin for carrot) gives fruits and vegetables their orange color. We first eat with our eyes (our nose too. And cooked pumpkins smell delicious). Pumpkins are highly visible fruits. Yes, that’s right! Pumpkins grow from flowers, and are botanically considered a fruit
It’s worth mentioning that you shouldn’t judge the beta carotene content of food solely on color alone. Kale and spinach are both green and have lots of beta carotene in them.
Along with antioxidants, pumpkins have fiber and (along with other healthy lifestyle choices) can promote healthy digestion, cholesterol levels and blood pressure. Their beta carotene content may help promote healthy vision too! Heck, Cinderella even used them as an emergency vehicle, inspiring farmers to name a pumpkin variety. Holiday or not, Pumpkin are unsung heroes of health,
- Rich in
- Dietary fiber
- Beta carotene
- Promotes healthy digestion and eye health as well as regulates blood pressure and even contains sleep promoting tryptophan (the same ingredient found in turkey. Guilt-free sleep!)
Spices to pair with pumpkin dishes
While I don’t have a specific recipe (yet) to recommend, I usually stick to savory dishes as i dont have too much of a sweet tooth these days. But if I did, id probably opt for some apples(if im not in my Physician uniform) or an orange while on duty. But anyway, back to pumpkins
Ginger
Between all the holidays (thanksgiving and Christmas) and change to colder weather, I find fall to be the perfect time to use up some of my spices that may have been neglected throughout the year. Unless you’re using recipes with lots of nutmeg or clove, people struggle to use up these spices. And it ends up hiding in the back of some pantry like my Chef cousin (it’s 2024, Harjit love yourself for who you are).
Ginger and turmeric (and other spices listed below) may support a healthier mind, likely through reducing inflammation. And as they say, never forget your roots. Well with ginger root (and turmeric, by the way) you likely won’t as they promote a healthy brain. While both these spices resemble roots in their unprocessed form, they are not root. They are rhizomes: a unique botanical classification for a stem that grows underground and produces roots and shoots.
Ginger may also reduce bloating. This is helpful, as foods (like pumpkins) high in fiber may cause bloating in some people, especially those new to a plant-based diet.
Ginger, along with allspice, nutmeg and cinnamon, add a warm aromatic flavor to the pumpkin dish, and also compliment the natural sweetness of cooked pumpkin. Which given the fiber-packed nutrition profile of pumpkins, is certainly a healthier source of sweetness than the sickly-sweet candy kids get when trick-or-treating.
Cinnamon
Known for its beautiful reddish/brown color and natural sweetness (while potentially lowering blood sugar). Cinnamon (along with the previous spices mentioned) are a natural anti-inflammatory. What makes it unique are its natural antibacterial properties. Through the reduction of bacteria, it may reduce acne, lower blood sugar and promote dental hygiene.*
Cumin
Similar to cinnamon, cumin may have antibacterial properties, potentially limiting the growth of E. coli* (a common cause of food poisoning)
Rosemary
Rosemary is high in manganese (a digestion-promoting mineral). It has anti-inflammatory anti-cancer properties*
Cloves
We already discussed the benefits of cloves. Check out our Hot Momma tea.
Nutmeg
Nutmeg has antibacterial properties as well as promoting heart and liver health. It has fiber which helps in reducing blood sugar.