Autumn was my grandmother’s favorite time of year. She shared this revelation one evening in late summer. We were hiking the hill behind the farm, fingers of the golden hour streaming through the trees on the ridge line above us. At the time I was too young to appreciate autumn's beauty. I preferred the summer months when my mom didn't rush me out of bed in time to catch the school bus. Now that I am the age of my grandmother on that early September hike, I appreciate the wisdom of her words.
As snuggly woolen sweaters reemerge from the back of the closet, my senses revel in the crunch of a juicy apple, trees aflame with breathtaking reds and golds, the aromas of cinnamon and nutmeg. I trade my overnight oats with fresh berries for a warm bowl infused with spices, bits of chopped apple and drizzled with maple syrup. It's time to bid farewell to summer produce and embrace the return of the pumpkin!
What is a Pumpkin?
Pumpkin is a generic term for a variety of squash species in the gourd family, which also includes cucumbers, zucchini and melons. Seasonal decorations feature the common field pumpkin, cucurbitaceae pepo, while canned pumpkin puree is made from cucurbitaceae moschata also known as winter squash. Because it begins life as a fertilized flower, a pumpkin is technically a fruit.
Although native to Central and South America, the top five producers of pumpkins are China, India, Russia, Ukraine and the US according to the Food and Agriculture Organization of the United Nations. Within the US, Illinois ranks as the top pumpkin producing state. The precise amounts of macronutrients (proteins, carbohydrates and fats) varies depending on the type of pumpkin and where it was grown.
Pumpkin and other winter squash really shine from a micronutrient perspective. The bright orange color is a clue to the presence of beneficial antioxidants like beta carotene. Also found in carrots and sweet potatoes, beta carotene protects us from the harmful effects of oxidative stress such as certain cancers, heart disease and cognitive disorders like Alzheimer’s disease. Beta carotene also promotes skin, lung and eye health.
The Pulp, The Seeds and The Peel
The pulp of cucurbitaceae moschata is rich in vitamin A, vitamin C, vitamin E, as well as manganese, magnesium, and potassium.
Busy cooks may prefer the convenience of canned pumpkin puree, which is 10% protein and 6% heart-healthy unsaturated fat. The carbohydrates in canned pumpkin are primarily fiber and polysaccharides, a form of complex sugar that doesn’t raise blood glucose levels the way that simple sugars do. Be sure to pay attention to the labels as grocery stores stock the pumpkin puree next to cans of heavily sweetened pumpkin pie filling! Use pumpkin puree in chili, casseroles, curries, oatmeal, pancakes or (my favorite) smoothies.
Since 1938, the Food and Drug Administration (FDA) has permitted the cans labeled 100% pumpkin puree to include other types of winter squash such as butternut squash (aka butternut pumpkin in some countries), which offers the same healthful benefits.
Many grocery stores sell butternut squash already peeled and seeded. After cutting into bite-sized pieces, I toss the squash in extra virgin olive oil, season with salt, pepper and cinnamon before roasting at 450 degrees until tender. Then I combine it with risotto and wilted spinach.
I always keep raw, organic unsalted pumpkin seeds, or pepitas, on hand to sprinkle over unsweetened plant-based yogurt, oatmeal, salads or grain bowls. Pumpkin seeds are 25% protein and high in potassium, zinc, phosphorus, selenium, fiber and unsaturated fat including essential linoleic acid. Research shows that pumpkin seed oil boosts the effects of anti-inflammatory drugs.
Just as with acorn or delicata squash, the peel of smaller pumpkins is edible. Add slices of roasted unpeeled fresh pumpkin to buddha bowls or blend into soup, hummus or salsa. A 2006 study found that pumpkin peel supports the growth of healthful microbes in our gut.
The peel of pumpkins that are too tough to eat is often discarded. Since the peel is particularly high in beta carotene, innovative food developers are using the peel to make pumpkin dog treats, pumpkin "jerky" and combining powdered pumpkin with flour to make noodles and baked goods.
Let Food Be Thy Medicine
A 2023 article in Food Production Process and Nutrition touts pumpkin as an inexpensive "pharma food" that can help restore the world’s health following the pandemic. In addition to positive effects on blood pressure, blood sugar, cholesterol, and mood, pumpkin strengthens the immune system’s defenses.
What's your favorite way to enjoy pumpkin? Drop me an email and let me know.
References
Pumpkin Chili
This simple recipe combines pumpkin puree with beans and veggies.
Pumpkin Recipes
Here's a list of free pumpkin recipes from one of my favorite recipe creators, Nisha Vora.
The Story of Leafing
The artwork shown above, "Leafing," is from my End in Mind exhibit, a celebration of life in the memento mori style. Learn the story behind this piece and how I created it.
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