Pumped on pumpkin

By Jennifer Maliniak, October 5th, 2012

October is arguably the month of the pumpkin.  At this time of year, pumpkins are everywhere you look, in every size and shape.  Halloween enthusiasts flock to stores to pick the perfect pumpkin for their Jack-o’-Lanterns, and chefs get pumpkin fever packing their market-inspired menus-du-jour with delicious dishes highlighting pumpkin, such as stuffed pastas, potages, risottos, stuffings, cheesecakes, pies, and squares.
Yes, October is pumpkin season, and fortunately for us, it comes at a very practical and opportune time. Not only is pumpkin versatile and applicable to both sweet and savory dishes, but it also contains tons of the nutritional supplements that our bodies require during the onset of the transition into the dark winter season.
Even at the most basic level of nutritional analysis, pumpkin scores major points; low in calories, no saturated fat or cholesterol, about 2 grams of protein per serving making it a good source of protein, as well as a high source of dietary fibre at about 3 grams per serving.
Ok, so pumpkin won’t make help put on those extra winter pounds, but is it also good for you. The answer is a resounding YES!!!
Pumpkin represents one the best sources for Vitamins A and C, is rich in Vitamins E and B-complex, and in antioxidants such as beta-carotene.  In other words, eating pumpkin will help boost your immunity, help keep your skin looking pretty, and is a good anti-inflammatory.
Don’t like the taste of pumpkin? or think it’s too much of a hassle to prepare? No problem. The good stuff isn’t found solely in the flesh, but it the seeds as well.
Pumpkin seeds, which are flat, green and very nutty in flavour, by their own merit are extremely healthy for you, representing a significant source of dietary fiber, heart-healthy mono-unsaturated fatty acids like Omega-3 and 6, protein, iron (8 percent Recommended Daily Intake)), potassium (16 percent RDI), and most importantly are rich in the essential amino acid tryptophan.
Tryptophan, which is also found in turkey, is the precursor for serotonin, the chemical in the body that is responsible for regulating our appetites, and helping us relax and get a proper and restful night’s sleep. Tryptophan has been used to help treat people suffering from debilitating conditions such as insomnia and depression.
Pumpkin seeds are at their best when toasted, and all the natural oils come out, and they get a very pronounced and rich nutty taste. You can toss them into a salad, mix them into a banana bread recipe, or even just keep a bag full in your car for a quick snack.
Eating energy, mood and immune boosting foods, like pumpkin, is a very smart thing to do this time of year. As the temperature drops, the days shorten and we are exposed to more darkness, we become more susceptible to getting sick, or falling into depression. Eating foods like pumpkin and pumpkin seeds is a good preemptive step to fighting these winter woes.
When you go shopping for pumpkin, things to look for first off is make sure that your pumpkin is not wrinkled, and is cut and bruise free. Secondly, the pumpkin should feel heavy, and have a wood-like sound when you tap on it. Also, look for a dry stem.
The easiest way to cook pumpkin is to cut in half, and roast it until the flesh is soft. Discard the seeds and hollow out the flesh. If you are planning on making filling for pasta, gnocchi, or pie filling, I suggest putting the pumpkin in a food processor, so as to get a lump-free even consistency.
I once tried to make gnocchi with pumpkin, having only mashed it by hand. Let’s just say it didn’t work out how I’d hoped.
If you are looking to roast the pumpkin, to serve it as is, or to use in a pasta or risotto, you will have to peel the skin off. Unlike its other gourd brethren, pumpkin has incredibly tough skin, which makes it more than difficult to peel using a standard peeler.
Instead you should try to peel it with a knife.
I love pumpkin because of its vibrant color and silky texture. Somehow it is uniquely smooth and rich tasting in the mouth, and now as I just learned, it is good for me to.
The holidays are quickly approaching, and I for one, will be taking advantage of this wonderful ingredient.
I hope you all take advantage, too.