As a kid, pumpkins were decorations. No one ate them.
When I became a parent, the decorating continued with hubby carefully carving the perfect pumpkin that displayed the roundest body and curliest stem. Each of our three kids painted their own friendly, scary or silly creations that stood guard on our front porch until Thanksgiving.
For me, the squash then took on a different meaning, morphing from decorative to delicious. And I’d bet that if you haven’t already consumed something made from pumpkin, you’ve at least been enticed to try it. After all, the veggies are now nestled in everything from bagels to booze. According to Nielson’s market research, sales of pumpkin-flavored beers have grown by more than 1,500 percent in the past 10 years. GrubHub statistics tell us that almost 30 percent of pumpkin-affiliated orders occur in October and November. Once the calendar turns to December, pumpkins probably move off the plate to make room for Christmas classics.
Although pumpkin love seems like a cool, new trend, this icon has been a warm and cozy part of the diet since the Middle Ages — long before we craved lattes and smoothies. In those days, pumpkin products really contained the veggie they were named for, whereas many products today just take on the name. In some cases, pumpkin spices seem to be swapped in for the real deal. While the spices may capture pumpkin’s memorable flavor, you’ll squash any chance of getting pumpkin’s benefits, including:
— Keeping calories in check. A cup of pureed pumpkin has 80 calories, 1 gram of fat, 10 grams of fiber and 4 grams of protein.
— Sharpening your vision. Pumpkins are packed with beta-carotene, a precursor to vitamin A, which is immune-boosting and important for eye health. Beta-carotene is a carotenoid — a family of pigments that has been shown to have anti-inflammatory effects, fighting wrinkles and cancer.
— Clotting blood and boosting bones. A cup of pumpkin gives you 50 percent of your daily value of vitamin K, an essential fat- soluble vitamin that’s needed for regular blood clotting and bone strengthening.
— Helping your heart and head. A cup of pumpkin provides 100 milligrams more potassium (a vital mineral for brain and heart health) than a banana!
— Holding colds at bay. Don’t throw out the seeds! They are packed with antioxidant vitamins and minerals, plus have anti-viral properties.
And thanks to canned varieties of pumpkin, you can enjoy your favorite fall dishes anytime. Just be sure to buy the unsweetened types that have easy- to-recognize ingredients and that pumpkin is one of the first.
You’ll love my pumpkin bread with dark chocolate and almonds — my family requests it year-round and it’s very easy to make.
Pumpkin Bread with Dark Chocolate and Almonds
Ingredients:
— 1 cup whole wheat pastry flour
— 2 1/3 cups all-purpose flour
— 1 tablespoon baking powder
— 2 teaspoons baking soda
— 1 teaspoon salt
— 1 teaspoon ground cinnamon
— 1 1/2 cups granulated sugar
— 4 egg whites or 1/2 cup liquid egg substitute
— 1/2 cup extra light olive oil
— 1/2 cup skim milk
— 1/2 teaspoon lemon juice
— 1 teaspoon pure vanilla extract
— 2 large eggs
— 2/3 cup water
— 1 15-ounce can of pureed pumpkin (unsweetened)
— 1/3 cup dark chocolate chips
— 1/3 cup slivered almonds
— Cooking spray
Directions:
1. Preheat the oven to 350 F.
2. Combine milk and lemon juice and let stand.
3. Spoon flours into dry measuring cups and level with a knife.
4. Whisk together with the next four ingredients (through cinnamon) in a large bowl.
5. Combine sugar, egg whites, oil, vanilla extract and eggs in a large bowl and beat with a hand mixer at a medium speed until mixed.
6. Add milk/lemon juice to liquid mixture.
7. Add water and canned pumpkin, beating at a low speed until blended together.
8. Add flour mixture to above mixture and beat at a low speed just until combined (don’t over-mix).
9. Coat two loaf pans (9 by 5 inches each) or muffin tins (24 muffins) with cooking spray. Spoon batter into pans and fill halfway.
10. Sprinkle almonds evenly over batter.
11. Bake breads (in loaf pans) for one hour or until a wooden pick inserted in center comes out clean, or bake muffins (in muffin tins) for 20 to 30 minutes and check as above.
12. Cool in pans for 10 minutes and then remove from pans and cool on wire rack. Yields two loaves or 24 muffins.
For this and some of my favorite recipes that will make your palate and pants size smile, visit the collection on my website.
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Pumpkin: It’s What’s for Dinner (and Breakfast and Lunch) originally appeared on usnews.com
