Pumpkins and Squash

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!

it's autumn... time for Pumpkin Soup!

Recipe: 2 tablespoons butter (or coconut oil) / 2 carrots, peeled and coarsely chopped / 1 stalk celery, rinsed and coarsely chopped / ¾ cup chopped onion / ¼ tsp. chopped chili pepper (optional) / 2 cloves garlic, peeled and minced / 2 qts. vegetable broth / 4 cups mashed pumpkin / ½ cup apple cider/ 1 green apple, peeled, cored, and chopped / 2 teaspoons chopped fresh ginger / 1½ teaspoons dried sage / ½ teaspoon ground cinnamon / ⅛ tsp. ground allspice / sea salt and freshly ground black pepper to taste / 1 tsp. grated lemon peel. In a 5 to 6 qt. pan over high heat, melt butter. Add carrots, chili pepper, celery, onion, and garlic; stir often until onion is tender, about 8 minutes. Add broth, mashed pumpkin, apple cider, apple, ginger, sage, cinnamon, and allspice; cover and bring to a boil. Reduce heat and simmer, stirring occasionally, for 10 minutes. Whirl soup, a portion at a time, in a blender (holding lid down with a towel) until pureed and pour into a bowl. Return all soup to pan and stir often over high heat until hot. Add salt and pepper to taste.

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Oh, Olive Oil!

Studies have shown that olive oil is a good choice to include in your diet. In addition to a great taste, it is made up of monounsaturated fats, which have been linked to reducing

LDL cholesterol. It also contains a number of health promoting compounds like iron, phyosterols (cholesterol-like compounds found in plants), vitamin K, and polyphenols (antioxidant compounds found in fruits, vegetables and some nuts). Oh, and did we say it’s delicious too? All types of olive oil contain the same amount of fat so choose whatever taste best to you.

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