Health Benefits of Pumpkins
(from howstuffworks.com)
No matter how health-conscious your eating habits, everyone needs a little dessert sometimes. Pumpkin is perfect when you want a healthy treat. That way, you can have all of the enjoyment without any of the guilt.
 Pumpkins are an excellent source of beta-carotene. |
The pumpkin is an American original. Pumpkins, belonging to thesquash family, have an understated taste that lends itself well to a variety of dishes. Besides, pumpkins make a great fat substitute in baking.
Health Benefits
The distinctive bright orange color of pumpkin clearly indicates that it's an excellent source of that all-important antioxidant beta-carotene. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet. Pumpkin also has another carotenoid, beta-cryptoxanthin, which may decrease the risk of lung cancer in smokers.
Nutritional Value of Pumpkins
Serving Size: 1/2 cup, mashed, cooked
Health Benefits
The distinctive bright orange color of pumpkin clearly indicates that it's an excellent source of that all-important antioxidant beta-carotene. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet. Pumpkin also has another carotenoid, beta-cryptoxanthin, which may decrease the risk of lung cancer in smokers.
Nutritional Value of Pumpkins
Serving Size: 1/2 cup, mashed, cooked
| Calories | 24 |
| Fat | 0 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrate | 6 g |
| Protein | 1 g |
| Dietary Fiber | 1 g |
| Sodium | 1 mg |
| Vitamin A | 6,115 IU |
| Niacin | 1 mg |
| Vitamin C | 6 mg |
| Calcium | 18 mg |
| Potassium | 282 mg |
| Carotenoids | 6,012 micrograms |
A whole pumpkin keeps well for up to a month, if stored in a cool, dry spot. Once cut, wrap the pumpkin and place it in the refrigerator; it should keep for about a week.
Selecting Pumpkins
Pumpkins are easy to grow, but how do you decide which pumpkins are the pick of the crop? Look for deep-orange pumpkins, free of cracks or soft spots. Though large pumpkins make the best jack-o'-lanterns, they tend to be tough and stringy, so they aren't the best for cooking -- try smaller ones, especially the ones called "sugar pumpkins."
To prepare, wash off dirt, cut away the tough skin with a knife or a vegetable peeler, remove the seeds, then slice, dice, or cut the pulp into chunks. You might want to save the seeds; when toasted, they make a great snack.
Try these recipes:
Pumpkin Soup
SUBMITTED BY: Lea Ogawa
"This delicious, cream-like soup is served at our family's Thanksgiving dinner every year."
INGREDIENTS
6 cups chicken stock
1 1/2 teaspoons salt
3 1/2 cups cubed fresh pumpkin
1 teaspoon fresh parsley
1 cup chopped onion
1/2 teaspoon chopped fresh thyme
1 clove garlic, minced
1/2 cup heavy whipping cream
5 whole black peppercorns
DIRECTIONS
1.Cut pumpkin into 1/2-inch cubes.
2.Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered.
3.Puree the soup in small batches (1 cup at a time) using a food processor or blender.
4.Return to pan and bring to a boil again. Reduce heat to low and simmer for another 30 minutes, uncovered. Stir in heavy cream. Pour into soup bowls and garnish with fresh parsley.
Nutritional Information
Pumpkin Soup
Servings Per Recipe: 9
Amount Per Serving
Calories: 78
Total Fat: 5.4g
Cholesterol: 22mg
Sodium: 1154mg
Total Carbs: 6.2g
Dietary Fiber: 0.7g
Protein: 1.8g
Savory Pumpkin Casserole
SUBMITTED BY: sktcporter
"This pumpkin casserole isn't sweet - perfect with roast pork."
PREP TIME 30 Min
COOK TIME 50 Min
READY IN 1 Hr 20 Min
INGREDIENTS
1 (2 pound) pumpkin
1 large onion, finely chopped
2 tablespoons unsalted butter, melted
1/2 teaspoon salt
1/4 teaspoon ground white pepper
2 eggs
3/4 cup milk
3/4 cup farmer's cheese or ricotta cheese
DIRECTIONS
1.Preheat the oven to 375 degrees F (190 degrees C). Coat a large baking dish with oil or cooking spray.
2.Cut pumpkin in half, and remove seeds; cut into 1/4 inch thick slices. Peel slices, and place pumpkin slices into a large bowl. Toss with onion and melted butter, and season with salt and white pepper. Arrange in prepared baking dish.
3.Bake pumpkin in preheated oven for 30 minutes. In a mixing bowl, beat eggs with milk and cheese; pour mixture over pumpkin in baking dish. Continue baking for 20 minutes, or until golden brown.
Nutritional Information
Savory Pumpkin Casserole
Servings Per Recipe: 6
Amount Per Serving
Calories: 166
Total Fat: 8.7g
Cholesterol: 93mg
Sodium: 271mg
Total Carbs: 15.3g
Dietary Fiber: 1.2g
Protein: 8.5g
No comments:
Post a Comment