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October 22, 2008
Pumpkin, King of Squash
You're wasting a wonderful resource if you carve your
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pumpkin into a jack-o-lantem and throw out the rest. Most
people buy pumpkins only for it s decorating ability and don t ■W*'
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think twice about the nutritional value it has.
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Pumpkin meal is very high in carotenoids. They're what
give pumpkins their orange color— but that's the least of their benelits. Carotenoids are really
good at neutralizing Free radicals, nasty molecules that can attack cell membranes and leave the
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cells vulnerable to damage.
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Pumpkins are also high in lutein and zeaxanthin, w hich scavenge tree radical!! in the lens ol the
eye. Therefore, they may help prevent the formation of cataracts and reduce the risk of macular
degeneration, a serious eye problem than usually results in blindness.
Pumpkins have a lot o f common nutrients, like iron, zinc, and liber. Iron, of course, is needed by
red bkxid cells. Zinc deficiency may be related to osteoporosis of the hip and spine in older men.
ONLY!
And fiber is important for bowel health.
Since pumpkins are a variety of squash, there are many recipes available for pumpkins. Bake up
a delicious side-dish to your favorite Harvest meal You’ll appreciate not only the fresh baked
aroma of p u m p kin, hut the tasty addition to your meal
HOUR
Baked Pumpkin
Find the freshest pumpkin you can from a genu­
ine pumpkin patch or farmer's market and whip
up a side dish with this simple baked pumpkin
recipe.
P re p a ra tio n
1. Preheat oven to 450°F.
2. Put the butter in a pan and melt.
3. Put the remaining ingredients except cinna­
mon in a blender and blend until smooth.
4. Pour into the melted butter and sprinkle top
with cinnamon.
5. Bake for about 30 minutes. Serve.
Ingredients
• 4 tablespoons of butter.
• 2 medium eggs.
• 2 cups of pumpkin.
• 1 cup of sugar.
• 1 cup of milk.
• Vi cup of flour.
• 1 teaspoon of vanilla.
• Pinch of salt.
• Pinch of baking soda.
• Cinnamon.
Toasted Pumpkin Seeds
The seeds from a pumpkin are also healthy and
when toasted, make a good portable or party
snack. This recipe includes a triptych of flavors:
Sweet & Spicy Pumpkin Seeds, Black Tea &
Butter Pumpkin Seeds, and Curried Pumpkin
Seeds. Each one makes one cup.
Sweet & Spicy Pumpkin Seeds
INGREDIENTS
•
•
•
•
•
1 egg white
1/4 cup natural cane sugar
1/2 teaspoon cayenne pepper
scant 1/2 teaspoon fine grained sea salt
1 cup fresh pumpkin seeds
DIRECTIONS
1. Preheat oven to 375. Ina medium-sized bowl whisk
together the egg white, sugar, cayenne and salt. Add
the pumpkin seeds and toss well. Drain off any excess
egg white (using a strainer) and place seeds in a single layer across a baking sheet.
2. Bake for about 12 minutes or until seeds are golden. Sprinkle with a bit more sugar and cayenne
pepper when they come out of the oven. Taste and season with more salt if needed.
Curried Pumpkin Seeds
INGREDIENTS
•
•
•
•
1 egg white
2 teaspoon curry powder
scant 1/2 teaspoon fine grained sea salt
1 cup fresh pumpkin seeds
DIRECTIONS
1. Preheat oven to 375.
2. In a medium-sized bowl whisk together the egg white, curry powder and salt. Add the pumpkin
seeds and toss well. Drain off any excess egg white (using a strainer) and place seeds in a single
layer across a baking sheet. 3. Bake for about 12 minutes or until seeds are golden. Sprinkle with
a bit more curry powder when they com eoutof the oven. Taste and season with more salt if needed.
Black Tea & Butter Pumpkin Seeds
INGREDIENTS
•
•
•
•
•
1 teaspoon (black) tea
3 tablespoons unsalted butter, melted
scant 1/2 teaspoon fine grained sea salt
1 cup fresh pumpkin seeds
Preheat oven to 375.
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DIRECTIONS
1. Using a mortar and pestle or spice grinder, grind the tea into a fine powder. Set aside.
2. In a medium-sized bowl combine the butter and salt. Add the pumpkin seeds and toss well. Place
seeds in a single layer across a baking sheet. Bake for about 12 minutes or until seeds are golden.
Sprinkle with the ground tea. Taste and season with more salt if needed.
Note: Choose a tea that is fragrant and has a pronounced flavor fo r best results.
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Pumpkin Bread
Earn Gas Rewards*
A sweet quick bread flavored with
pumpkin and a variety o f spices
including, cinnamon, nutmeg, and
cloves. This is just one o f many recipes
and variations fo r this popular bread.
Preparation
1. Preheat oven to 35O°F(175°C).
2. Sift together the flour, baking powder, salt,
baking soda and spices.
3. Combine the eggs, milk, oil, pumpkin and
brown sugar.
4. Stir in cereal and dark raisins.
5. Add the dry ingredients.
6. Stir until moistened.
7. Turn into a greased pan.
8. Bake for 60 minutes.
9. Allow to cool for 15 minutes.
10. Remove from pan. Serve.
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Ingredients
• 2 medium eggs, beaten.
• 2 Vt cup of flour, sifted.
• 1 '/i cup Wheat Chex or similar breakfast cereal.
• 1 *4 cup of brown sugar.
• 1 cup of canned pumpkin.
• % cup of dark raisins, coarsely chopped.
• '/ j cup of milk.
• V a cup of vegetable oil.
• 2 Vi teaspoons of baking powder.
• 1 teaspoon of salt.
• Vi teaspoon of baking soda.
• Vi teaspoon of cinnamon.
• V a teaspoon of nutmeg.
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