Pumpkins: fruit of the season
Fall is knocking on our doors and we can now enjoy weather that’s not as hot, evening walks with the family, scary movies before bedtime and warm beverages. As we start the season, let’s make sure we are equipped with one of the most popular fruits, the pumpkin.
Pumpkins are fruit, and their flowers are edible. Here are some more facts about pumpkins:
•·They originated in Central America.
· • During early colonial times, pumpkins were used as an ingredient for the crust of the famous pumpkin pies we love to eat during the fall.
·• Pumpkins were once recommended for removing freckles and curing snake bites. Native Americans used pumpkin seeds for food and medicine.
·• Pumpkin is a member of the squash family.
• The world’s largest pumpkin weighs in at a total of 2,624 pounds? This pumpkin was grown by Mathias Willemijns from Ludwigsburg, Germany. Willemijns has won first place at the Giant Pumpkin European Championship.
Health Benefits
What is the first color that comes to mind when you think of a pumpkin? Orange. Did you know bright colors from fruit indicate that they are loaded with antioxidants, such as beta-carotene? Beta-carotene is a plant carotenoid and antioxidant, and carotenoids are responsible for the bright yellow, red and orange colors we see in plants. The bright orange color of pumpkin is a dead (no pun intended) giveaway that pumpkin is loaded with this important antioxidant. This is one of the plant carotenoids converted to vitamin A within the body. In the conversion to vitamin A, beta carotene performs many important functions in your health. Vitamin A helps give us a strong immune system, healthy skin and good vision and eye health.
Current research indicates that a diet rich in foods containing carotenoids may reduce the risk of developing certain types of cancer and help prevent heart disease. Carotenoids also offer some protection against the results of aging.
Pumpkin Nutrition Facts
One cup of cooked pumpkin has 49 calories, 0 grams of fat, 12 grams of carbohydrate and 2.7 grams of fiber. It is a good source of vitamin A and heart-healthy potassium and has iron, calcium and some B vitamins.
Family Activities
So, other than pumpkin-carving why else do we want to do? Pumpkin-bowling anyone? Gather some old soda bottles and get some orange paint to make bowling pins. Spray the bottles any way you like to create your pins, make it fun, silly or scary. You will need about 10 bottles, if possible. Cut out the stem from the pumpkin, and then you are ready to get bowling with your family and friends.
Recipe
There are some amazing recipes out there instead of the traditional pumpkin pie. How about a pumpkin oatmeal for breakfast, pumpkin pasta with toasted walnuts and spinach for dinner, then a pumpkin cheesecake smoothie for dessert while watching some nice fall movies. You can even sit by the nice warm fire and enjoy this treat.
Pumpkin Cheesecake Smoothie
This tastes like pumpkin cheesecake, only in a cup
Ingredients
· 1 cup canned pumpkin
· 1 cup low-fat vanilla yogurt
· 1 cup fat-free milk
· ½ teaspoon ground cinnamon
· ¼ teaspoon vanilla extract
· 2 teaspoons sugar
· Sprinkle of nutmeg
Directions
1. Combine all the ingredients except the nutmeg in a blender or food processor.
2. Blend until smooth.
3. Pour into a glass and garnish with a sprinkle of nutmeg.
Serving size: 1.5 cups, Serves: 2; Calories: 210; Total Fat: 1g; Saturated Fat: 0g; Cholesterol: 5mg; Sodium: 150mg; Total carbohydrate: 41g; Dietary fiber: 4g; Protein: 12g.
The recipe can be found at Kids Eat Right by Catherine Hoffman, M.S., R.D. and the Academy of Nutrition and Dietetics: https://www.eatright.org/food/planning-and-prep/recipes/pumpkin-cheesecake-smoothie-recipe.