The ‘Great Pumpkin’

Written by Robin Glowa
Tuesday, 25 October 2011 23:00

“Each year the Great Pumpkin rises out of the patch that he thinks is the most sincere. He’s gotta pick this one. I don’t see how a pumpkin patch can be more sincere than this one. You can look around and there’s not a sign of hypocrisy. Nothing but sincerity as far as the eye can see.”

— Linus Van Pelt “It’s the Great Pumpkin, Charlie Brown.” 1966

There is perhaps no seasonal ingredient more versatile, useful or healthful than the Great Pumpkin. Indigenous to North America, pumpkins have been harvested for generations, and both their flesh and seeds used in many delicious and nutritious preparations.

Pumpkins are a delectable source of Vitamin C and potassium, both of which may be effective in lowering the risk of heart disease and high blood pressure. Pumpkin’s brilliant orange flesh is flush with beta carotene, an important anti-oxidant that helps boost the immune system and repair cells damaged by free radicals.

Pumpkin’s smooth, silky texture is perfect in soups, lasagna or ravioli, risotto, and is a perfect Halloween treat ingredient. Sweet indulgences such as cakes, breads, puddings, brownies and pastries can all be made a bit more healthful by including pumpkin.

Both fresh and canned pumpkin are equally nutritious. Canned pumpkin is a big time-saver, but be sure to choose pure pumpkin with no additives.

If you prefer to work with a fresh pumpkin, choose a locally grown sugar pumpkin, and save the seeds. Roasted and seasoned, they are a crispy, crunchy treat that will provide snackers with a rich source of zinc, plus magnesium, phosphorous, copper, iron, manganese and Omega 3 fatty acids.

Make the Great Pumpkin part of your delicious life this October, and enjoy the sincerity of healthful living.

Robin Glowa, HHC, AADP, is a food and wellness enthusiast who earned her certification in holistic health counseling from the Institute for Integrative Nutrition and Columbia University Teachers College. She specializes in teaching healthy cooking classes for children and adults, as well as cooking presentations and wellness workshops for many local organizations. For more information go to theconsciouscook.net, call 203-393-1037, or confessionsofaconsciouscook.blogspot.com.

Perfect Pumpkin Paté

1 15-ounce can pumpkin

1/2 cup water

1 cup oil packed sun dried tomatoes

1 large sweet onion, roughly diced

1 cup toasted walnuts

3-4 cloves garlic, roughly chopped

2 tablespoons chopped fresh sage

1/8 teaspoon red pepper flakes

1/4 cup grated parmesan cheese

2 tablespoons extra virgin olive oil

Heat olive oil in a saucepan. When slightly smoking, add onions and sauté until they soften and turn golden brown. Add walnuts, garlic, sage and red pepper flakes. Sauté gently for about 10 minutes.

In a food processor, chop sun-dried tomatoes with a tablespoon of their oil. Add canned pumpkin, parmesan cheese and all the sautéed ingredients, and purée until creamy, adding a little bit of water until you reach desired consistency.

Season with sea salt and black pepper if desired. Serve chilled with baked pita chips.

Serve at a Halloween party or any time during this magical season.

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