Enjoy the season and the celebration of all things pumpkin.
Growing up, we loved carving pumpkins, scooping out the seeds and making homemade pumpkin pie. Helping my mom in the kitchen was a treat when she made pumpkin bread. Whether you cut up the fresh pumpkin or purchase canned pumpkin, there are so many great recipes to celebrate pumpkin.
Pumpkin is a type of winter squash that’s in the same plant family as cucumbers and melons. It’s technically a fruit since it contains seeds. Yet, in terms of nutrition, it’s more like a vegetable.
Pumpkins are usually round and orange, although the size, shape and color can vary depending on the variety. They have a thick outer rind that’s smooth and ribbed, as well as a stem that connects the pumpkin to its leafy plant.
Inside they are hollow, except for ivory-colored seeds coated with stringy flesh. Their seeds, leaves and flesh are all edible.
The squash (pumpkins) are native to North America and play a big role in two holidays. They are carved into jack-o’-lanterns for Halloween and cooked into pies for Thanksgiving dessert in the United States and Canada.
However, they’re also grown around the world on every continent except Antarctica.
Pumpkin has multiple health benefits, too. You may have heard me quote Hippocrates, the father of medicine, “Let food be thy medicine and medicine be thy food.” We are what we eat.
Let’s focus on the pumpkin.
Contains antioxidants that may lower the risk of cancer – cancer is a serious illness in which cells grow abnormally.
Cancer cells produce free radicals to help them multiply rapidly. Pumpkin is high in carotenoids, which are compounds that can function as antioxidants. This allows them to neutralize free radicals, which may protect against certain cancers. Pumpkin is an incredibly nutritious food. It’s nutrient dense, meaning it has lots of vitamins and minerals and relatively few calories. Pumpkin gives you a hefty dose of beta carotene, which is partially converted into vitamin A. Vitamin A can help your body fight infections Some research shows that vitamin A is particularly important for strengthening the intestinal lining, making it more resistant to infections. Vitamin C also plays a key role in immune health by strengthening the immune cells.
Heart, Eye and Skin Health – Pumpkin is a rich source of heart-healthy nutrients like fiber, potassium and antioxidants. Dietary fiber has consistently been shown to reduce the risk of heart disease and improve cholesterol. Specifically, zinc, fiber, lutein, zeaxanthin and vitamins A, C and E in pumpkins may be beneficial to the eyes. One of my favorite pumpkin foods is Pumpkin Bisque Soup. It’s warm, full of flavor and good for you. It is also vegan. For the non-vegan version, you can substitute chicken stock for the vegetable broth.
Please enjoy the recipe provided. Enjoy the season and the celebration of all things pumpkin.
Vegan Pumpkin Bisque:
- 2 large Yukon Gold potatoes, peeled and chopped
- 1 medium pumpkin, roasted
- 1 cup cauliflower florets
- 1 small yellow onion, chopped
- 3 garlic cloves, minced
- 2 large sprigs of fresh rosemary
- 5 cups vegetable broth, or more if needed
- 2 Tbs. red miso
- Red pepper flakes to taste
- Additional fresh rosemary for garnish (optional)
- ½ cup Pepitas for garnish (optional)
To roast pumpkin: Preheat oven to 375F. Halve pumpkin, remove seeds, and brush cut sides lightly with olive oil. Arrange flesh-side down on parchment-lined baking sheet, and roast 40-45 minutes, until tender. Remove from oven and let sit until cool enough to handle, then scoop out flesh. Measure out 2 packed cups roasted pumpkin and set aside. Refrigerate or freeze remaining pumpkin for later use.
In large, heavy pot, combine potatoes, cauliflower, onion, garlic, rosemary sprigs and 5 cups broth. Bring to a boil, reduce heat, and simmer, partly covered, 10-12 minutes, until potatoes and cauliflower are soft. Remove rosemary sprigs and discard. Stir in pumpkin and mix well.
Purée soup in batches in food processor, adding broth if needed to reach desired consistency. Return to pot and heat through. Garnish with additional rosemary and pepitas. QCBN
By Debbie Maranville
Debbie Maranville is the co-owner of Goods from the Garden, Catering & Events and The Natural Healing Garden.
At Goods from the Garden, Catering & Events, we are passionate about creating the culinary experience for our customers. Consider our company for your next event. We have a venue, conveniently located at the Prescott Gateway Mall. We can accommodate up to 100 guests. Contact us at 928-237-4116 or goodsfromthegarden@gmail.com.
