Be Bold: Eat Your Pumpkin

During the Halloween season, the symbolic pumpkin begins to appear in markets, grocery stores and as a decorative element in public places and homes.  For most people, October 31st is the only day we appreciate this interesting vegetable and even then it is used for display on our front porches, not on our plates.
In addition to being beautiful and fun to carve, pumpkins are an exceptionally nutritious food. The nutritional benefits are impressive, not only in the characteristic deep orange “meat” whose vibrant hue indicates the high carotenoid content like bell peppers and carrots, the seeds also contain tons of vitamins and minerals.


The pumpkin is in the family of “winter squash” like butternut squash and acorn squash.  They are all high in beta-carotene which is converted into Vitamin A in our bodies.  Vitamin A is  necessary for regulating the majority of body functions and is a well known factor in eye sight. Winter Squash is also high in fiber, Vitamin C, B Vitamins, and low in fat. The high Vitamin C content is especially helpful in immune protection during the change of weather and seasons during the fall. Squashes also contain antioxidant properties and promote heart health.


Winter Squash is also very versatile to eat and cook since it works well in sweet as well as savory dishes.  Growing up I always thought pie was the only way to eat pumpkin, but it can easily be made into soup, dressings, or incorporated into pasta dishes like ravioli.  Check out ThebeList recipes for more ideas.


When you bring your pretty pumpkin in to clean it out for carving, don’t forget the most nutrient dense part of the pumpkin, not to mention the easiest to eat and prepare—the seeds!!  Pumpkin seeds are on the top of my list of favorite foods, they are super tiny, portable, don’t require refrigeration and are packed with nutrients.


To prepare, scoop out the seeds from the pumpkin and wipe them off with a clean towel or paper towel. Don’t rinse.  Just spread them on a cookie sheet and bake.  I like to bake them at a relatively low temp, like 160-180 F, for 10 or 15 minutes.  You also can sprinkle with sea or Himalayan salt or pepper for a little spice if you like.


Nutritionally, pumpkin seeds are an amazing source of B Vitamins, Vitamin E, protein, magnesium, iron, zinc and phytosterols.


*Magnesium is an important nutrient that many Americans are deficient in.  It is involved in strength and formation of bones and teeth, maintaining healthy blood pressure levels, relaxation of blood vessels, muscle function, bowel function, and improving depression, to name a few.


*Phytosterols are plant compounds believed to help fight cancer and lower bad cholesterol.


*Zinc helps to prevent osteoporosis.


*Iron is needed for your body to make the proteins that transport oxygen throughout your body.


Get in the Halloween Spirit and eat your pumpkin and seeds not only on Halloween, but for the rest of the fall and winter season while they are at their peak!