spice up your fall with
Pumpkins and Squash! by Katy Budge
It’s that time of year for pumpkin everything! But even if you’ve had enough of pumpkin spice, don’t overlook pumpkins and other squash for flavorful, healthy eating. These ubiquitous autumn orbs have significant amounts of Vitamins A, C and E, plus potassium. And, they’re considered “nutrient dense” – meaning they pack a lot of nutritional bang for very little caloric buck. In addition, as with most colorful fruits and vegetables, pumpkins and their ilk (technically fruits, by the way, because of the seeds) contain high amounts of beta carotene. This antioxidant is purported to have several health benefits, including reducing certain cancer risks, guarding against heart disease, and decreasing the chance of developing macular degeneration.
Pumpkins and squash are also very easy to incorporate into cooking. Bake or roast, then mash them with herbs and butter for a simple side dish, purée with some homemade broth for a flavorful fall soup, and use them to up the health ante in cookies and quick breads. Of course, pumpkin pie is on many an autumn menu, but don’t count on using the innards of those big jacko-lanterns. Definitely rinse and clean the seeds and roast them with some olive oil and salt, but the actual flesh of that type of pumpkin is watery and not very flavorful. Go for a denser, sweeter variety such as the aptly named sugar pumpkin, Kabocha, Delicata, Butternut, or Hubbard. In fact, that can of pumpkin purée you’re buying for pie is typically a mixture of these sweeter varieties, not just plain ol’ pumpkin!
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