October 2007 Tefft House Newsletter
Pumpkin
Pumpkin is a symbol of fall. It reminds us of harvest, longer nights, holidays, and the onset of winter. The jack-o-lantern is the emblem of Halloween, and few of us would consider a Thanksgiving dinner complete without a pumpkin pie. Few people realize that pumpkin is a dietary gold mine that can be eaten all year long.
The bright orange color is a clear indication that pumpkin is loaded with vitamin A and beta-carotene, a powerful antioxidant. But pumpkin is filled with other nutritional goodness - it has a bountiful supply of fiber, it is low in calories, and it is rich in vitamins and minerals.
Carotenoids
Carotenoids are the deep orange, yellow, or red fat-soluble compounds present in a variety of vegetables. Carotenoids are powerful antioxidants (substances that protect cells from free-radicals), enhance cell to cell communication, modulate immune response, and have been linked to a reduced risk of the following diseases:
• Lung, breast, prostate, skin, bladder, and colon cancers
• Heart disease
• Inflammatory conditions including asthma, osteoarthritis, and rheumatoid arthritis
• Diabetes
Pumpkin contains a significant supply of two powerful carotenoids: beta-carotene and alpha-carotene. In fact, pumpkin is the food source highest in alpha-carotene and second highest in beta-carotene.
Other Nutritional Information
In addition to being rich in carotenoids, pumpkin is a good source of fiber, vitamins, and minerals. One half cup of canned pumpkin contains 5 grams of fiber. That same half cup contains vitamin A (350% of the RDA), vitamin C (8% of the RDA), vitamin E, calcium, potassium, and iron. Pumpkin is very low in calories - only 40 calories in that half cup. Pumpkin contains no cholesterol or trans-fats, and it is low in sodium.
Pumpkin Seeds
Pumpkin seeds are also a great source of nutrition. They are rich in vitamin E, iron, magnesium, potassium, and zinc. They are a good source of omega-6 and omega-3 fatty acids. They can be purchased roasted or you can roast them yourself. When removing seeds from a pumpkin, ensure you remove all pulp and strings from the seeds. Rinse the seeds in water and air-dry them on a cookie sheet overnight. Sprinkle the seeds with olive oil and sea salt and cook in a 350 degree oven for 15 to 20 minutes. Pumpkin seeds are a great snack, and they can be added to granola, breads, trail mix, and snack mixes.
Getting Pumpkin in Your Diet
There are many ways to introduce more pumpkin in your diet without a steady stream of pumpkin pies. Pumpkin can be used in breads, muffins, cookies, cakes, bars, pancakes, waffles, soufflés, stews, dips, and soup.
For pumpkin recipes, try visiting these internet sites:
http://www.pumpkinnook.com/cookbook.htm
http://www.pumpkin-patch.com/recipes.html
http://www.teffthouse.com/recipes
Related Foods
Carrots, sweet potatoes, butternut squash, and orange bell peppers are also full of carotenoids and other good nutrition.
Information sources
University of Illinois - Urbana-Champagne at http://uiuc.edu
National Institutes of Health at http://www.nih.gov
"Super Foods Health Style," Steven G. Pratt, M.D. and Kathy Matthews
Stephen O'Connor
The Tefft House Bed and Breakfast
20 West Broadway
Plainview, MN 55964
507-534-3237
www.teffthouse.com
info@teffthouse.com
