Pumpkin Time

Time for little Pumpkin

October and November is the month you start thinking about Halloween and off course lots of pumpkins. Pumpkin pie, pumpkin bread, pumpkin soup, pumpkin ice cream and the list continues. 

Pumpkins originated in Central America and the history of pumpkin pumpkins date back many centuries. The name pumpkin originated from the Greek word for "large melon" which is "pepon." "Pepon" was nasalized by the French into "pompon." The English changed "pompon" to "Pumpion. American colonists changed "pumpion" into "pumpkin."

It is evident with the bright orange color, that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health.

Antioxidants neutralize free radicals as the natural by-product of normal cell processes. Free radicals are molecules with incomplete electron shells which make them more chemically reactive than those with complete electron shells. Exposure to various environmental factors, including tobacco smoke and radiation, can also lead to free radical formation. In humans, the most common form of free radicals is oxygen. When an oxygen molecule (O2) becomes electrically charged or “radicalized” it tries to steal electrons from other molecules, causing damage to the DNA and other molecules. Over time, such damage may become irreversible and lead to disease including cancer. Antioxidants are often described as “mopping up” free radicals, meaning they neutralize the electrical charge and prevent the free radical from taking electrons from other molecules.

Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.

Pumpkin Nutrition Facts
(1 cup cooked, boiled, drained, without salt)

Calories- 49 Kcal Protein -2 grams Carbohydrate -12 grams Dietary Fiber- 3 grams Calcium -37 mg Iron -1.4 mg Magnesium-22 mg Potassium -564 mg Zinc -1 mg Selenium-50 mg Vitamin C- 12 mg Niacin -1 mg Folate -21 mcg Vitamin A- 2650 IU Vitamin E- 3 mg Pumpkin recipes to try this season: Spiced Pumpkin Soup (From Sparkpeople.com) Serves 6.  Ingredient:  1 Tbsp Butter 1 cup chopped Onion 3 tbsp Whole Wheatflour ½ tsp Curry powder ¼ tsp Ground  nutmeg 2 Garlic Cloves, crushed  1 cup peeled and cubed sweet potato ¼ tsp salt 2-14oz Cans of low sodium chicken broth  1 -15oz Can of pumpkin/ or fresh half cooked pumpkin 1 cup 1% milk 1 Tbsp fresh lime juice Method:  Melt butter in a large saucepan over medium-high heat. Sauté onion for 3-4 minutes then add, flour, curry, garlic, cumin and nutmeg and sauté for 1 minute.  Add sweet potato, salt, chicken broth and pumpkin and bring to a boil. Reduce heat to medium-low and simmer, partially covered for about 20-25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.  Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup. Raise heat to medium then stir in milk and cook for 5 minutes or until soup is heated through.  Remove from heat and add lime juice. By : Mayuri Rangdal, MS, RD, LDN Sources: Sparkpeople.com Cancer.gov University of Illinois extension.