Between the emergence of warm fall colors and spooky, seasonal decorations, I can’t help but think of pumpkins this month.
Of course, there are pumpkin-spice lattes and pumpkin pie, which we most often enjoy as store-bought products. What one does with a whole pumpkin, other than carve it into a jack-o'-lantern, may be a bit of a mystery.
Pumpkins are a fruit with one of the most widely varied traits – from shape to color to size. Some of the largest pumpkins weigh more than 2,000 pounds! In fact, one local CSU Extension Master Gardener regularly grows a pumpkin over 500 pounds. In case you’re reading this, Eric, I’m still waiting for an invitation to see how you “break it down.”
While Cinderella used a pumpkin as a carriage, I’m stumped on how to make that happen. That is, unless we shift from the magical world of pumpkins to the magical world of mushrooms. A topic for another day, perhaps.
Back to the functionality of pumpkins, which, for the record, are a highly functional and underused food. Functional foods, a term coined by the Japanese in the 1980s, describes foods providing more than basic nutrition, such as carbohydrates, protein and fiber.
Functional foods also provide unique phytochemicals. For the plant, phytochemicals are akin to an immune system. They are chemical compounds, such as polyphenols and flavonoids, that protect plants from viruses, bacteria, fungi, parasites and environmental stress. Eating plants rich in phytochemicals is believed to enhance human health and prevent disease. Hence the term “functional.”
For a while, the functional foods quinoa, chia and flax were all the rage in the culinary and health scene. Elevated to fame by their nutritional worth and exotic quality, they were suddenly found in many trendy restaurant menus and health food bars.
Why the equally nutritious pumpkin seed, with almost twice as much protein, magnesium and phosphorus as quinoa, chia and flax didn’t make the cut is hard to say. I blame the name, and the lower phytochemical profile, but mostly the name. Pump-kin. Yes, a stage name may be warranted.
The pumpkin is no Brad Pitt, but between the seeds and the pulp, it helps puts on a good show. Use it like a backstage hand. Pureed pumpkin pulp can be added to so many dishes, providing a nutritious yet subtle presence to the meal. Or use the puree as a substitute for eggs (¼ cup puree for 1 egg) or butter and oil (1 tablespoon puree for 1 tablespoon butter/oil).
You can imagine the joy on my kids’ faces when they came down for breakfast this week to find a pumpkin smoothie awaiting. The flavor was good (3 out of 4 agree), but the name, once again, set it up for failure. Next time, it will be presented as a “bussin’ fall spiced smoothie.” Bussin’, teen lingo for awesome.
The seed provides a pleasant crunch to snacks, salads, quick breads and hot cereal. After rinsing the seeds and removing as much pulp as possible, toss lightly in oil, salt and season to taste, then roast at 250 degrees F for 10 to 15 minutes, stirring frequently to avoid burning.
If, after many tries, pumpkin is not your thing, take your unpainted, end-of-life, decorative pumpkin to the La Plata County Fairgrounds, Nov. 1 and 2, for the annual pumpkin pick up.
Nicole Clark is director of La Plata County Extension Office. Reach her at nclark@lpcgov.org.
