FOOD FOR THOUGHT: PROFOUND PUMPKINS

With Halloween this Tuesday, I thought it was fitting to focus this week’s FFT on the holiday staple: PUMPKINS! While the correlation between Halloween and pumpkin carving can be traced back to an Irish folktale about a stingy man name Jack, modern day pumpkins run the spectrum from your typical jack-o-lanterns to gorgeous varietals that look like they belong in a Cinderella story (hence their names ;) Whether you opt to visit the local pumpkin patch to pick up one to carve (be sure to drink some warm apple cider,) mix purees into recipes for decadent pies, or fall for the annual “pumpkin spice” allure, read on below to find out why you should appreciate pumpkins all year round’!

NATIVE ROOTS:

Archaeologists have traced what they believe to be the oldest pumpkin varietals to highlands in Oaxaca, Mexico. Native to North America, these ancient fruits (dating back between 7000 and 5500 BC,) are related to other cultivars of the cucurbita family (winter and summer squash,) and while modern day versions are bright orange and bulbous, original varietals were small, dense, and bitter. Although the round and bright orange fruits are popular with consumers today, original varieties were actually quite small and bitter in flavor. The word pumpkin is a derivative of the greek word “pepon,’ meaning large melon, perhaps due to both their relativity and round shapes.

One of the first wild-plants to be cultivated and grown for human consumption in North America, they became a quick favorite of English colonists for their ease of growing in the garden, storing capabilities, and multi-purpose use in the kitchen. While the verdict is still out if pumpkin pie (or a version of it) was served by the settlers and Wampanoag Indians at the First Thanksgiving, the first documented recipe dates back to 1672. In New England Rarities Discovered, John Josselyn published a recipe for a slow-cooked pumpkin in a pot, which was finished with butter and spice. The pumpkin pie trend first took hold in the 1700’s when women challenged themselves to cook with the orange hued squash, and the 1800’s brought the tradition of serving the pies during the colder holidays. Pumpkin contests became popular at the Circeville, Ohio State Fair, and the heaviest pumpkin grown to date in the US was a 2,363 beauty in Sumner, Washington (2017.)   

PILE ON PERFECTION: 

While there are over 45 varieties of pumpkin, those most commonly found at patches and grocery stores belong to the Cucurbita pepo variety. FUN FACT: Despite the pretty pictures on the cans of pumpkin purees you use you’re your pies, the puree inside is actually sourced from an entirely different variety:! The Cucurbita moschata is much dried and less sweet, with characteristics and a composition similar to a butternut squash! 

◼BETTER WITH BETA:  Pumpkins can thank their orange flesh and skin to plant pigments known as beta-carotenoids, which the body converts into Vitamin A.  

-RIGHT ON RETINA: Rays beam through our cornea, pupil, and lens where the retina then absorbs them, converting them into impulses which it sends to the brain. Vitamin A is essential for the formation of RHODOPSIN, a protein that allows us in low light and darkness.    

-SUPERB SKIN: Vitamin A in its retinol form is essential for the maturation of skin cells, allowing for new healthy layers to form, while dead skin sloughs off. It is also used topically to decrease sebaceous (oil) gland secretions!

◼BUILDING BLOCKS: The amino acid TRYPTOPHAN is often associated with turkey, however pumpkins are an excellent food source of this essential amino acid.

- SAVOR SERETONIN: Tryptophan is one of the key pre-cursors to SEROTININ, a hormone that is deemed to be the “happiness hormone.”

- GETTING SLEEPY: People assume tryptophan is the reason behind their thanksgiving snoozes, however the carbo-load is actually to blame! SEROTININ is, however, utilized to create MELATONIN, a hormone responsible for controlling our sleep/wake cycle.  

◼SEEDY PARTS:  Pumpkin seeds are a nutritional powerhouse, and excellent way to add healthy fats and savory crunch to recipes!

-       MINERAL MAVENS: Rich in Manganese which is essential for healthy blood sugar regulation, Phosphorus, which supports bone growth & maintenance, and Zinc which promotes immune, reproductive, skin, and sensory health.

- IN-SYNC: The array of phytonutrients in pumpkin seeds and pumpkin oil (lignans, various forms of Vitamin E, and phenolic compounds) support healthy oxidative stress levels by inhibiting pro-inflammatory chemicals. 

SELECTING & STORING:

Fruits that are free of blemishes and scars, heavy for the weight, and an even-tone which signifies maturity. To note, larger varieties are often less sweet and stringier in consistency, so best used for carving. Sweet “pie” or baby pumpkins are a generic name given to varieties that offer good flavor and sweetness, and are great for both sweet and savory recipes. These include: sugar pumpkins, Autumn Gold, Baby Pam, Ghost Rider, Lumina (white,) and New England Pie’s. Heirloom Long Island Cheese, Cinderella, Fairytale, and  Marina di Chiogga have thicker skins, however their flesh is quite delicious and perfect for soups and sauces.

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one (or all) of my culinary nutrition workshops, every Wednesday from 6-7:30PM! See October’s line-up below, and be sure to snag your spot, as space is limited!

NOVEMBER TRUE KITCHEN COOKING CLASS

SAYONARA SWEET TOOTH

WEDNESDAY, NOVEMBER 15TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

Blood sugar plays a major role in our health: from providing the energy we need to get up in the morning, to boosting our brains to power us through difficult tasks- sugar is, inevitably, essential to health in some degree. With the holiday season upon us, surrendering to your sweet tooth is easily done with the plethora of tempting treats surrounding us. Join Genevieve as she dives into the science of cravings, offers healthier swaps and alternatives for the white stuff, and provides ways that you can conquer your cravings for sweets, once and for all!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

Pumpkin Pie “Parfaits” with Gingersnap Crumbs

Serves 4 to 6

  

BASE:

2 15 ounce boxes organic pumpkin puree

1 bag frozen organic cauliflower florets, slightly thawed

1 box No Salt Added cannellini beans

1 ½ cups full fat coconut milk

¾ cup coconut palm sugar + ¼ cup maple syrup

1 tsp. each grated ginger & vanilla extract

½ teaspoon each ground cinnamon and sea salt

In a saucepan, add pumpkin, ginger, and sugars- cook until beginning to boil, using spoon mash pumpkin. Stir in cinnamon and cook additional 2-3 minutes. In a bowl, whisk in coconut milk and cornstarch until smooth.  In a food processor, puree cauliflower and beans until smooth. Add pumpkin mixture and puree until smooth. Refrigerate for at least 3 hours. To serve, layer gingersnap crumbs, base, and freshly whipped organic cream or coconut cream in parfait cups. Top with more whipped cream and toasted pumpkin seeds.

GINGER-SNAP CRUMBS:

1 ¾ cup almond flour

3 tbsp. coconut oil

2 tbsp. molasses + 2-3 tbsp. coconut palm sugar

1 tbsp. vanilla

1 tbsp. each ground ginger and fresh minced ginger

Preheat oven to 350. Mix spices, coconut oil, sugar, molasses, and vanilla in a bowl. Add in almond flour and work into dough. Let chill for 30 minutes. Thinly roll out or press onto a parchment lined baking sheet sprayed with oil. Bake for 12-18 minutes until firm. Allow to cool and break into crumbs. Top parfaits (above.)