Autumn makes us think of pumpkins. Did you know that the pumpkin was actually a staple of the Native American diet and was introduced, along with beans and corn, to the Pilgrim immigrants? The Pilgrims liked the taste of the pumpkin so much that they included it as part of their New England Thanksgiving feast in 1621. Since then, it has become a tradition to bake a pumpkin pie for Thanksgiving.
Nutritionally, pumpkin (a member of the squash family) is a nutritious and versatile vegetable. It is packed with vitamin A in the form of beta-carotene. This nutrient plays a role in good vision, healthy skin, a strong immune system, and bone and teeth development. Pumpkin contains virtually no fat, sodium, and cholesterol, and has 1 g protein, 4 g fiber, and only 42 calories in ½ cup.
When we think of snacks, however, pumpkin is probably not one of the first foods that would come to mind! With a little creativity, you can figure a way to actually snack “on the go” with pumpkin. Here are some ideas:
• Roast seeds from your Jack-O-Lantern: Wash the seeds. For flavor, spray seeds with low-fat butter spray, top with a little garlic powder, and bake for 20 minutes at 375°.
• Boil chunks of pumpkin: Pumpkins grown for decoration are usually too stringy to eat and often too large. When eating pumpkin, choose a sugar or pie-variety pumpkin, such as “Small Sugar” or “Winter Luxury.” These pumpkins are 8-10 inches in diameter, weigh 6-8 pounds, are round, ribbed, and bright orange. Their flesh is sweet and fine-textured and the rinds are thick. Boil pumpkin chunks for 25-35 minutes, spread on toast, and top with cinnamon and a dash of sugar.
• Used canned pumpkin filling: For most of us, purchasing canned pumpkin may best fit our cooking schedule, budget, and palate. How can you use pumpkin filling?
* Mix the filling with vanilla pudding for a tasty snack
* Make a loaf of pumpkin bread. Many recipes yield two loaves of bread, so
you and others can enjoy eating slices from one loaf, while freezing the other loaf for future use. Look for a low-fat recipe, where low-fat yogurt can be substituted in place of some of the vegetable oil.
* Make pumpkin cookies. To make a low-fat version of cookies, look for a recipe that uses applesauce in place of some of the fat.
If you have questions about how to introduce pumpkin into your diet or would like help finding or adapting recipes, call the Iowa State University Answer Line at (800) 262-3804. You will talk to an actual person during the business hours of 9:00 a.m.-noon and 1:00-4:00 p.m. on Monday-Fridays. You can also access the Answer Line website at: www.extension.iastate.edu/answerline