Up your Halloween with pumpkins
A form of pumpkin carving is believed to have been started by the Celts to ward off evil spirits during Samuin (a festival where many of the traditions of Halloween come from). The Celts would hollow out turnips, then carve faces in them and place candles inside. The turnips were then either placed in the windows, to keep evil spirits from entering a home, or carried around as lanterns. This tradition eventually melted with the North American tradition of carving pumpkins. At this point, the carving of pumpkins, which had been around in North America before Halloween was popularly introduced, became associated almost exclusively with Halloween (around the 19th century).
Pumpkin: It’s yummy and it’s seasonal. And we’re in the middle of a full-on flavor takeover. There’s pumpkin in meals, desserts, muffins, beer and coffee. While most pumpkin-flavored treats should be added to the once-in-a-while list, pumpkin itself (not to be confused with artificial pumpkin spice flavoring) is actually one of the healthier foods of the season.
Here are 6 reasons it’s OK to be totally obsessed with this season’s superfood:
- Feel Fuller: Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. Fiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall.
- Boost Vision: A cup of cubed pumpkin contains almost twice the recommended daily intake of
vitamin A, which promotes good vision, especially in dim light, according to the National Institutes of Health. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness, according to researchers from Harvard.
Bonus: Vitamin A also helps form and maintain healthy skin, teeth and bones.
- Lower Blood Pressure: Pumpkin seed oil is full of phytoestrogens, which research shows are beneficial for preventing hypertension and can lower both systolic and diastolic blood pressure.
- Sleep Better: Pumpkin seeds are rich in tryptophan, the amino acid that contributes to post- Thanksgiving dinner sleepiness. Tryptophan is also responsible for helping the body make serotonin, the feel-good neurotransmitter that helps you relax and unwind. Not only do pumpkin seeds promote better sleep, the serotonin will improve your mood.
- Protect Your Package: Pumpkins — especially the seeds — are rich in beta-carotene and other antioxidants with cancer protective properties. And pumpkin seeds could be especially healthy for men. Researchers in Taiwan found pumpkin seed oil blocked unhealthy prostate growth. A quarter cup of the seeds also contains about 2.75 mg of zinc (about 17 percent of the recommended daily intake for adults), which contributes to overall health.
- Have a Healthier Heart: All that fiber can also help protect your ticker, research shows. One Harvard study of over 40,000 male health professionals found that those who ate a diet high in fiber had a 40 percent lower risk of coronary heart disease, compared to those who ate a diet low in fiber. A more recent study by Swedish researchers found that women who ate a diet high in fiber had a 25 percent lower risk of heart disease compared with women who ate a low fiber diet.
That means pumpkin-laced desserts won’t quite cut it. For a healthier way to add pumpkin into your diet, adding pumpkin chunks to a roasted vegetable medley, or sprinkling pumpkin seeds on top of your salad. Feeling even more creative? Try pumpkin puree in place of nut butters as a spread. And for an energizing morning smoothie, blend a high-quality protein powder with coconut milk, chia seeds, pureed pumpkin and pumpkin pie spice. All along the season we at café evergreen will include pumpkin and squash in a few of our dishes. Happy fall indeed!
Warmly, Annette and Ted