With Halloween approaching pumpkin mostly known for being a part of Halloween decorations or a pie filling, pumpkins are also packed with nutrition and offer a wide range of health benefits. Pumpkins are a storehouse of vitamins, mineral and other healthy nutrients. Whether it is the pulp or the seeds, pumpkins are great for your health and can offer some incredible benefitsNutritional Composition of Pumpkins
High Carotenoids Content - Pumpkins owe their bright Orange color to the high amount of carotenoids present in them. Carotenoids assist in staving off the free radicals in the body, and help in preventing premature aging, cardiovascular diseases and other infections. They are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.
Protein - Pumpkin seeds also known as Pepitas are a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein. Their oil is high in phytosterols or plant-based fatty acids and their chemical composition is the same as cholesterol. Phytosterols can replace cholesterol in the body, and help in reducing the blood cholesterol levels.
Essential Fatty Acids - Pumpkin seeds are a rich source of essential fatty acids, which have numerous health benefits. From providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer several health benefits.
Vitamin A - Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.
Vitamin C - Vitamin C helps fight free radicals, improves immunity and promotes the production of collagen. The high Vitamin C content in pumpkins also offers protection against various forms of cancer.
Essential Fatty Acids - Pumpkin seeds are a rich source of essential fatty acids, which have numerous health benefits. From providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer several health benefits.
Vitamin A - Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.
Vitamin C - Vitamin C helps fight free radicals, improves immunity and promotes the production of collagen. The high Vitamin C content in pumpkins also offers protection against various forms of cancer.
Magnesium - Both the pulp and seeds of pumpkin are rich in magnesium, which is an important mineral required for various biological functions. Magnesium is also required for the maintenance bones and teeth.
Potassium & Zinc - Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health.
Fiber - Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders such as constipation, indigestion etc. The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels.
Potassium & Zinc - Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health.
Fiber - Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders such as constipation, indigestion etc. The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels.
Health Benefits of Pumpkin Flesh and Seeds
Prostate Cancer - The protective compounds present within the pumpkin seeds, called phytosterols can lower the risk of prostate cancer. These work by shrinking the prostate and stimulating the secretion of chemicals that protect against the transformation of testosterone into dihydrotestosterone (DHT). High DHT levels can cause enlargement of the prostate glands.
Anti-Inflammatory Effect - The Beta carotene present in pumpkin seeds and flesh has antioxidant and anti-inflammatory properties. Regular consumption of pumpkin can protect against joint inflammation and arthritis. Pumpkins have been known to provide relief from inflammation quickly, without the harmful side-effects of anti-inflammatory medicines.
Great on your skin - The high amount of Vitamin A, C and E as well as Zinc present in pumpkin, make it a great choice for those who want a healthy and glowing skin. Have a cup of pumpkin seeds per day to prevent appearance of wrinkles and to keep your skin hydrated and nourished.
Prevents Kidney Stones - Have 5 to 10 grams of pumpkin seeds every day. This stimulates the kidneys and prevents the formation of calcium oxalate stones.
Depression - Pumpkin flesh contains L-tryptophan, a chemical compound that triggers feelings of well-being and happiness. Having pumpkin as a part of your daily diet can keep your spirits high and prevent depression.
Treatment of Parasites - In various cultures especially China, pumpkins are used to treat infections caused by tapeworms and other parasites.
Diuretics - Pumpkins are natural diuretics. These help in flushing out the toxins and unwanted waste material from the body, leaving you refreshed and healthy.
With so many health benefits, it is no wonder that pumpkin is an important part of the list of Super Foods. Next time you are carving a pumpkin, do not throw away the pulp or the seeds - instead boil, bake or cook them in any form you like.
After you've learn all about pumpkin benefits, we would like to share a few delicious and easy recipes for a variety of Pumpkin-based dishes.
Thai Pumpkin Curry with Citrus Notes (Vegan/Gluten-Free)Anti-Inflammatory Effect - The Beta carotene present in pumpkin seeds and flesh has antioxidant and anti-inflammatory properties. Regular consumption of pumpkin can protect against joint inflammation and arthritis. Pumpkins have been known to provide relief from inflammation quickly, without the harmful side-effects of anti-inflammatory medicines.
Great on your skin - The high amount of Vitamin A, C and E as well as Zinc present in pumpkin, make it a great choice for those who want a healthy and glowing skin. Have a cup of pumpkin seeds per day to prevent appearance of wrinkles and to keep your skin hydrated and nourished.
Prevents Kidney Stones - Have 5 to 10 grams of pumpkin seeds every day. This stimulates the kidneys and prevents the formation of calcium oxalate stones.
Depression - Pumpkin flesh contains L-tryptophan, a chemical compound that triggers feelings of well-being and happiness. Having pumpkin as a part of your daily diet can keep your spirits high and prevent depression.
Treatment of Parasites - In various cultures especially China, pumpkins are used to treat infections caused by tapeworms and other parasites.
Diuretics - Pumpkins are natural diuretics. These help in flushing out the toxins and unwanted waste material from the body, leaving you refreshed and healthy.
With so many health benefits, it is no wonder that pumpkin is an important part of the list of Super Foods. Next time you are carving a pumpkin, do not throw away the pulp or the seeds - instead boil, bake or cook them in any form you like.
After you've learn all about pumpkin benefits, we would like to share a few delicious and easy recipes for a variety of Pumpkin-based dishes.
Ingredients:
* 1/2 small pumpkin (or subsitute 1 acorn squash, butternut, or any other orange squash except spaghetti)
* 1 small or 1/2 large yam or sweet potato, peeled and cubed
* 1-2 medium carrots, cut into thick slices
* 1 yellow bell pepper, cut into bite-size pieces
* 1 cup cherry tomatoes
* 1/2 can chick peas, drained
* 2 Tbsp. grated orange rind
CURRY SAUCE:
* 3-4 cloves garlic
* 1-2 fresh red chillies (or substitute fresh green chilies, OR 1-2 tsp Thai chili sauce)
* 1 can coconut milk
* 1 tsp. tamarind paste (or substitute 1 Tbsp. lime juice)
* 2+1/2 Tbsp. soy sauce (use wheat-free soy sauce for gluten-free diets)
* 1 Tbsp. brown sugar
* juice of 1/2 lime
* juice of 1 medium orange
* 1/2 tsp. turmeric
* 1 Tbsp. rice vinegar (or substitute apple cider vinegar)
* 1 Tbsp. ground coriander seeds, 1 Tbsp. ground cumin, and 1 tsp. fennel seed
* 1/3 purple onion, sliced
* GARNISH:
* handful of fresh basil leaves
* optional: 1 Tbsp. roasted pumpkin seeds and a few nasturium flowers (or other edible flowers)
* 3-4 cloves garlic
* 1-2 fresh red chillies (or substitute fresh green chilies, OR 1-2 tsp Thai chili sauce)
* 1 can coconut milk
* 1 tsp. tamarind paste (or substitute 1 Tbsp. lime juice)
* 2+1/2 Tbsp. soy sauce (use wheat-free soy sauce for gluten-free diets)
* 1 Tbsp. brown sugar
* juice of 1/2 lime
* juice of 1 medium orange
* 1/2 tsp. turmeric
* 1 Tbsp. rice vinegar (or substitute apple cider vinegar)
* 1 Tbsp. ground coriander seeds, 1 Tbsp. ground cumin, and 1 tsp. fennel seed
* 1/3 purple onion, sliced
* GARNISH:
* handful of fresh basil leaves
* optional: 1 Tbsp. roasted pumpkin seeds and a few nasturium flowers (or other edible flowers)
Preparation:
1. To make the curry sauce, place all sauce ingredients together in a food processor (or blender if you don't have a processor). Process well. Set aside.
2. Prepare pumpkin or squash by cutting it open and scooping out the seeds with a spoon. Either save the seeds for roasting, or discard. Cut the pumpkin/squash into cubes, slicing off the skin. You will probably only use 1/3 to 1/2 a pumpkin for this recipe (save the rest in the refrigerator for cooking later).
3. Prepare the rest of the vegetables plus the orange rind.
4. Place the pumpkin (or squash), yam, and carrots in the wok/frying pan together with the curry sauce over medium-high heat. Stir well.
5. When the curry begins to boil, reduce heat to medium, stirring occasionally. Allow to simmer for 6-8 minutes, or until vegetables have softened.
6. Add the bell pepper, cherry tomatoes, chick peas, and orange rind, stirring to incorporate. Simmer for 2 more minutes.
7. Do a taste test for salt and spice. If not salty enough, add a little more soy sauce. If not spicy enough for your taste, add more fresh chilli (or chili sauce). If too sour, add a little more sugar.
8. To serve, scoop into a large serving bowl, or portion out on individual plates. Sprinkle with fresh basil leaves and pumpkin seeds, then top with several nasturium flowers (if using). Serve with plenty of Thai jasmine rice (white or brown), and enjoy this colorful and fragrant Thai dish!Not Your Grandma's Pumpkin Pie (RAW) Prep Time: 20 minutes Cook Time: 10 minutes Total Time: 30 minutes
1. To make the curry sauce, place all sauce ingredients together in a food processor (or blender if you don't have a processor). Process well. Set aside.
2. Prepare pumpkin or squash by cutting it open and scooping out the seeds with a spoon. Either save the seeds for roasting, or discard. Cut the pumpkin/squash into cubes, slicing off the skin. You will probably only use 1/3 to 1/2 a pumpkin for this recipe (save the rest in the refrigerator for cooking later).
3. Prepare the rest of the vegetables plus the orange rind.
4. Place the pumpkin (or squash), yam, and carrots in the wok/frying pan together with the curry sauce over medium-high heat. Stir well.
5. When the curry begins to boil, reduce heat to medium, stirring occasionally. Allow to simmer for 6-8 minutes, or until vegetables have softened.
6. Add the bell pepper, cherry tomatoes, chick peas, and orange rind, stirring to incorporate. Simmer for 2 more minutes.
7. Do a taste test for salt and spice. If not salty enough, add a little more soy sauce. If not spicy enough for your taste, add more fresh chilli (or chili sauce). If too sour, add a little more sugar.
8. To serve, scoop into a large serving bowl, or portion out on individual plates. Sprinkle with fresh basil leaves and pumpkin seeds, then top with several nasturium flowers (if using). Serve with plenty of Thai jasmine rice (white or brown), and enjoy this colorful and fragrant Thai dish!Not Your Grandma's Pumpkin Pie (RAW) Prep Time: 20 minutes Cook Time: 10 minutes Total Time: 30 minutes
Pumpkin Loaf with Maple Glaze Icing
Makes one loaf
Ingredients:
1/4. cup fat-free soymilk or other non-dairy milk
1/4. tsp apple cider vinegar or lemon juice
1 15 oz. can pure pumpkin
1 cup brown sugar
2 tbsp pure maple syrup
1 tsp vanilla extract
2 tbsp pumpkin pie spice
2 cups whole wheat flour
1 tsp baking soda
1/2. tsp baking powder
Maple Glaze Icing:
1 cup confectioners’ sugar
2 tbsp pure maple syrup
1 tsp cinnamon
1 tsp vanilla extract
Icing Directions: Combine all ingredients in a small bowl. Add more maple syrup for a thinner icing or more sugar for a thicker icing.
Directions:
1. Preheat oven to 350 F.
2. Whisk the soymilk and vinegar until foamy and bubbly.
3. Blend pumpkin, sugar, vanilla, and maple syrup together.
4. In a large bowl, whisk pumpkin pie spice, flour, baking soda, and baking powder together.
5. Re-whisk soymilk mixture until foamy and bubbly.
6. Transfer pumpkin mixture into flour mixture and stir until just combined.
7. Pour combined mixture into a greased or non-stick standard bread pan.
8. Take a large piece of foil, fold it in half, and place over the bread pan, making a large tent.
9. Bake the bread for 1 hour (perhaps longer, depending on your oven and tent size).
10.Carefully check the bread after 50 minutes. Slowly pull the rack out just a bit and open the foil. Touch the center of the bread gently to see if it’s firm or wet.
If it’s firm, stick a fork or toothpick in the center and see if it comes out clean. If
so, it is done. If the center is still wet to the touch, bake at least another 5 minutes and check again. Repeat as needed, but be careful! Banging the bread pan on the rack will ruin it.
11. Meanwhile, make icing.
Soup à la Pumpkin
Makes four cups
Ingredients:
1 15 oz. can pure pumpkin
2 tsp pumpkin pie spice (or to taste)
1 cup vegetable broth
1 cup fat-free plain or vanilla soymilk
1/3 cup plain or cinnamon applesauce (unsweetened)
1/4. tsp coriander
3 tbsp pure maple syrup (or to taste)
Salt to taste
Directions:
1. Combine all ingredients in a medium saucepan.
2. Heat on low and gently stir to evenly combine all ingredients.3. Cover and leave on low for 20 minutes or until soup is thoroughly warmed.
VARIATIONS: For SPICY PUMPKIN SOUP, add cayenne pepper or red pepper flakes as desired.
For PEANUT PUMPKIN SOUP, add 1-2 spoonfuls of natural peanut butter and garnish with chopped peanuts.For SPICY PEANUT PUMPKIN SOUP, add cayenne or red pepper flakes as desired to the peanut soup variation.
For PUMPKIN CURRY SOUP, add 1-2 tsp mild curry powder.
For PUMPKIN GINGERBREAD SOUP, add 1 tbsp ground ginger and a dash of cloves or nutmeg.
Lastly, for CREAM OF PUMPKIN SOUP, replace the 1 cup vegetable broth with another 1 cup of soymilk, add 1 tsp mild curry powder and fresh black pepper to taste.
prep time: 15 minutes | cooking time: 32 minutes | makes 4 dozen cookies
These are soft out of the oven, but as they cool they are nice and chewy. They are a serious crowd pleaser, for crowds with taste buds.
Ingredients
2 cups flour
1 1/3 cups rolled oats
1 teaspoon baking soda
3/4 teaspoon salt
1 tsp cinnamon
1/2 teaspoon nutmeg
1 2/3 cups sugar
2/3 cup canola oil
2 tablespoons molasses
1 cooked pureed pumpkin
1 teaspoon vanilla
optional: 1 tablespoon ground flax seeds
1 cup walnuts, finely chopped
1/2 cup raisins or chocolate chips
Directions
Preheat oven to 350. Have ready 2 greased baking sheets.
Mix together flour, oats, baking soda, salt and spices.
In a separate bowl, mix together sugar, oil, molasses, pumpkin and vanilla (and flax seeds if using) until very well combined. Add dry ingredients to wet in 3 batches, folding to combine. Fold in walnuts and raisins (or chocolate chips)
Drop by tablespoons onto greased cookie sheets. They don't spread very much so they can be placed only an inch apart. Flatten the tops of the cookies with a fork or with your fingers, to press into cookie shape. Bake for 16 minutes at 350. If you are using two sheets of cookies on 2 levels of your oven, rotate the sheets halfway through for even baking. You'll have enough batter for 4 trays.
Remove from oven and get cookies onto a wire rack to cool. These taste best when they've had some time to cool and set. They taste even better the next day!
Are You Sure That’s Vegan? gives you 55 fabulous recipes that will make your friends and family wonder whether they’re really vegan! And all the recipes are beautifully photographed in full color. It’s a book you’ll want to refer to time and time again, for years to come.
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