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The Many Faces Of Pumpkin
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Pumpkin Soup
More Pumpkin Recipes Want to take pumpkin beyond Halloween? Click on the link below for even more ways to please your pumpkin-hungry palate: Pumpkin History The pumpkin is one of the great food gifts from the ancient Americas. Cultivated by pre-Columbian residents of the Western Hemisphere, pumpkins, once introduced to the European explorers, quickly became popular in Europe. Often confused with winter squashes, pumpkins grown on vines, while squashes grow on bushy plants. While Americans generally think of pumpkin as little more than a Halloween decoration and a Thanksgiving dessert ingredient, this deep orange globe is enjoyed in the Orient as a vegetable in and of itself. In fact, there is an old legend from the East Indies that features a very large pumpkin indeed. The legend says that a certain nobleman had two things in his life that he loved dearly and of which he was inordinately proud --- his only son and a grand pumpkin that he had carefully tended in his garden until it had reached a prodigious size. One sad day, the dearly loved son grew ill and died. The grief-stricken father couldn't bear to put his little son in an ordinary casket; and so, to show his great love, he decided to put his son's body into the prized pumpkin. The father cut off the top and scooped out most of the seeds, leaving some flesh and some water juice and seeds in case the boy's spirit should grow hungry and thirsty. The unique coffin was transported to a nearby mountain and gently placed under a pine tree. Two days later the father decided to bid his final farewell to his son. He walked up the mountain and lifted the top off the pumpkin. To his surprise, he found it filled with water and swimming fishes and a whale. Frightened and confused, the father fled to the nearest house and told the strange tale. Overhearing him some boys thought they saw an easy way to catch fish for supper, and they decided to carry the pumpkin off to their own yard as a private fishing pond. Just as they tried to lift it, the distraught father came back. Frightened and a little guilty, the boys dropped the heavy pumpkin, which burst. The water and fishes flooded the land. The fishes, which had been the seeds, swam off to the sea and the whale, which was the old man's son, was never seen again.
Pumpkin Season Pumpkins are naturally sweet and have a long tradition as an autumn dessert ingredient. Whole, fresh pumpkins are available for a short season in late autumn -- October and November. Fortunately, they are wonderful keepers, so the season can be extended for several months with proper storage. Canned pumpkin is a convenient way to enjoy pumpkin all year. In fact, canned pumpkin is made from a small, sweet, fleshy variety and is often better in recipes than fresh pumpkin. Quality & Storage While nearly all fresh, whole pumpkins can be used for cooking, the small pie pumpkin has a sweeter flesh than does the large carving pumpkin. Choose fresh pumpkins that are fully ripe, with firm rinds, bright orange color, and heavy weight. Watch out for soft spots or cracks that will decay rapidly. The deeper the orange color, the higher the carotene content. Store in a cool, dry place away from frost danger. Uncut, pumpkins will store well for up to three months. Check them often, though, for they will suddenly start to rot and leak on the bottom without much visible warning. Nutritional Quality Pumpkins are one of the superstar vegetables, very rich in nutritional value. Because pure beta-carotene is deep orange, this color is a visual marker of carotene content, and carotenes are converted into vitamin A in your body. The deeper the color, the more generous the amount of the nutrient. One cup of cooked pumpkin provides over 1,000% of the Daily Value for Vitamin A! This is a high-potency vegetable! One cup of cooked pumpkin also provides 17% of the Daily Value for vitamin C, 15% of the Daily Value for folate, 6% of the Daily Value for calcium, and 19% of the Daily Value for iron. In addition to all this goodness, pumpkin is a good source of dietary fiber. One cup of the cooked vegetable contains 11% of your Daily Value for fiber. Source: Vegetable Desserts ~ Beyond Carrot Cake & Pumpkin Pie, ©1998 by Elisabeth Schafer and Jeannette L. Miller, RD.
Pumpkins were very popular among American Indians long before Columbus landed. When the Spanish sailed down the Rio Grande, the Indians they met offered them pumpkin seeds as a gift of peace.
Colonial housewives made a delectable preserve out of pumpkin. Cooked with lemon, orange, sugar and a little salt until the mixture was thick and the pumpkin translucent, the preserve resembled watermelon pickle, but had an excellent flavor all its own. Pumpkin, spices and sugar were also long-cooked until dark and thick, making a sweet spread, rather like apple butter, for bread and muffins.
Pumpkin's closest vegetable-kingdom relatives are cucumbers, melons and the various squashes -- all "fruits of the vine."
In Colonial America, when early crops of barley and hops failed, settlers experimented with local foods. They soon discovered that a very potable brew could be made from fermented pumpkins and persimmons, flavored with maple sugar. It wasn't exactly beer, but it tasted good -- and the effect was the same!
Although often treated as vegetables, pumpkins are technically fruit. By one definition, fruit carries and nurtures the seeds that will ultimately become the next generation of the plant.
In North Africa, pumpkin is a common component of stews. Meat is simmered with onions, pumpkin, and usually some kind of beans, and seasoned with a pod or two of pepper. Rice is the accompaniment.
Incas of Ancient Peru were mainly vegetarians. Although they enjoyed meat and fowl when available, they lived mostly on maize, potatoes, beans, peanuts, avocados, pumpkions and other squash.
Beautiful gourd and pumpkin-shaped pottery vessels found in pre-Inca burial grounds further attest to the abundant varieties known to the Indians.
It is to the early Irish settlers that we owe that most familiar of Halloween icons, the Jack-O'-Lantern. According to folklore, a stingy drunkard named Jack is said to have been given this feeble light by the Devil himself after being driven from both Heaven and Hell. With this strange lantern in hand, Jack, in legend, still roams the earth in search of a place of rest.
Halloween or All-Hallows Eve, is a tradition handed down from the ancient Celts, who celebrated their harvest festival on the last day of October. The next day was All-Hallow or All Saints' Day and they called the festival All-Hallow'en.
Old-fashioned Halloween parties were held in the kitchen and all of the rooms were decorated with colorful trophies of the harvest -- pumpkins, apples, grain stalks and autumn leaves.
In China, pumpkins were at one time revered because they were considered to be symbols of success and health.
The headless horseman in "The Legend of Sleepy Hollow" used a pumpkin propped under his arm as proof that he had "lost his head!"
"And thy life be as sweet ~John Greenleaf Whittier
Long after the Druids, simple-minded country people continued to believe in charms and witchcraft, and especially claimed that on the night of October 31, witches and goblins held revel, and ghosts and fairies danced about in the woods. From these spirits, it was believed, the future could be foretold and human destinies discovered.
Anecdotal Source:
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A pumpkin can be more than a
jack-o'-lantern. As anyone who's been to a Thanksgiving dinner knows, pumpkin can be a
pie. It can also be a cake, a bread, a muffin, a salad, a custard, a stew or a soup. Some
even think it can be an ice cream. A pumpkin can also be anything that any other winter squash can be. A member of the gourd family, which includes watermelon and squash, its meat has a mild, sweet taste. Its orange color signals the presence of beta carotene, a powerful antioxidant that fights cancer. Pumpkins are available in the fall and winter months, and puréed canned pumpkin is on supermarket shelves year-round. If using fresh pumpkin, the smaller ones are usually more tender and tasty. Don't try to recycle your Halloween jack-o'-lantern, which probably has watery, stringy pulp. (But do save and toast the seeds for snacks.) For cooking, use small, sweet jack-be-littles, cheese pumpkins or sugar pumpkins. Ask the grocer or local farmers market for a recommendation. Look for pumpkins that are unblemished and heavy for their size. Whole pumpkins can be stored at room temperature for up to a month and in the refrigerator for up to three months. Colonists first learned to cook pumpkins from the Indians, but gradually, pumpkin was eaten less and used more for Halloween decoration. In recent years, fresh pumpkin has made a comeback in the kitchen as cooks discovered it's as flavorful as their hard-shelled, winter squash relatives. Roasting miniature pumpkins is as easy as baking an acorn squash. Just clean out the interior and bake until the pumpkins are soft when pierced with a knife. Cooked pumpkins can be filled with steamed green beans or other vegetables. Canned pumpkin is the easiest way of adding distinctive flavor to a dish. This recipe uses both sweet potato and canned pumpkin to provide a velvety soup that is quick to make. Cubes of fresh apple add a nice contrast in taste, texture and color. Editor's Note: We'll be publishing more pumpkin recipes in our November issue. AICR
MULTI-GRAIN PUMPKIN
MUFFINS 1 cup whole-wheat flour Preheat oven to 400°F. Spray bottoms of muffin cups with cooking spray or line with paper baking cups. In a large mixing bowl, mix first 6 dry ingredients. In another bowl, combine the oats, milk, pumpkin, oil, and egg whites. Add the milk-pumpkin mixture to the dry ingredients and stir just until dry ingredients are moistened. Spoon batter into prepared muffin cups, filling 2/3 full. Bake muffins at 400°F for 25 minutes or until a toothpick comes out clean. Makes 12 Muffins. Per Muffin: 150 Cal; 2 g Total Fat; 28 g Carb; 00 mg
Cholesterol; 110 mg Sodium; 57 mg Calcium; 5 g Protein;
PUMPKIN SOUP WITH APPLE
CROUTONS Croutons: 1 apple, peeled and cored (Granny Smith works well) Soup: 1 small onion, chopped To Make The Croutons: Preheat the oven to 300°F. Coat a baking sheet with nonstick spray. Cut the apple in half lengthwise (from stem-end to blossom-end). Slice the apple crosswise into paper-thin half moon slices using the 2-inch wide slot on a handheld grater, a food processor fitted with a 2-millimeter slicing disk, or a very sharp knife and a steady hand. Spread the apple slices in a single layer on the prepared baking sheet and sprinkle evenly with the brown sugar. Bake in the middle of the oven for 30 to 35 minutes, or until crisp and golden. Transfer immediately to a rack to cool. To Make The Soup: Coat a 4-quart pot with nonstick spray and warm over medium-high heat. Add the onion, celery, and carrot to the pot and cook, stirring occasionally, for 10 to 15 minutes, or until tender. Stir in the broth, pumpkin purée, maple syrup, cinnamon, and nutmeg and bring to a boil. Reduce the heat to medium, cover, and simmer for 30 minutes. Purée the soup in a food processor or blender, working in batches if necessary. Return to the pot and stir in the milk. Simmer, uncovered, for 5 minutes, or until heated through. Ladle the soup into bowls and serve. Garnish with the apple croutons. Makes 4 Servings. Per Serving: 167 Cal; 1 g Total Fat (1/2 g Sat Fat); 34 g Carb; 8 g Protein; 7 g Fiber; 2 mg Cholesterol; 341 mg Sodium. Exchanges: 2 Starch.
AU GRATIN PUMPKIN BAKE 1-1/2 cups nonfat (skim) milk Preheat oven to 425°F. Spray an 11-3/4- x 7-1/2-inch baking dish with nonstick cooking spray; set aside. In blender container, combine milk, pumpkin, softened cream cheese, parmesan cheese, salt and pepper. Blend at medium speed until smooth. Blend at high speed for 2 minutes or until light and fluffy. In a large bowl, combine potato slices, bacon bits and green onion. Pour pumpkin mixture over potatoes and toss lightly until well-coated. Pour into prepared baking dish and cover with foil. Bake 55 minutes. Remove foil; continue baking 5 more minutes, until lightly browned. Let stand 5 minutes before serving. Makes 6 Servings. Per Serving: 172 Cal; 5 g Total Fat (3 g Sat Fat); 23 g Carb; 15 mg Cholesterol; 590 mg Sodium; 8 g Protein; 2 g Fiber; 5 g Sugars. Exchanges: 2 Starch; 1/2 Milk; 1 Fat.
INDIAN CORN BREAD 1 cup flour Prheat oven to 425°F. Spray an 8-inch square baking dish with nonstick cooking spray; set aside. In a medium bowl, combine flour, cornmeal, sugar, baking powder and salt; mix well. Combine remaining ingredients and add to dry ingredients; beat vigorously 1 minute. Pour into prepared baking dish. Bake 20 to 25 minutes or until golden brown. Cool slightly and cut into squares. Makes 9 Servings. Per Serving: 201 Cal; 7 g Total Fat (4 g Sat Fat); 30 g Carb; 62 mg Cholesterol; 294 mg Sodium; 4 g Protein; 2 g Dietary Fiber; 8 g Sugars. Exchanges: 2 Starch; 1 Fat.
PUMPKIN PARFAIT 1 cup pumpkin purée Mix all ingredients together in a mixer bowl. Place in parfait glasses and chill. Makes 6 Servings. Per (1/2-cup) Serving: 75 Cal; 00 g Total Fat; 13 g Carb; 2 mg Cholesterol; 149 mg Sodium; 5 g Protein; 1 g Dietary Fiber; 7 g Sugars. Exchanges: 1/2 Starch; 1/2 Skim Milk.
PUMPKIN CIDER BREAD 2-1/2 cups whole-wheat flour Preheat oven to 350°F. Lightly spray a 9-inch loaf pan with nonstick cooking spray. In a medium bowl, combine the whole-wheat flour, baking powder, cinnamon, and nutmeg. In a large bowl, combine the remaining ingredients. Add the dry ingredients slowly to the large bowl and mix just until blended. Do not overbeat. Pour the batter into prepared 9-inch loaf pan and bake for 40 minutes until the tester comes out clean. Makes 9 (1-inch slice) Servings. Per (1-inch) slice: 167 Cal; 2 g Total Fat; 34 g Carb; 47 mg Cholesterol; 98 mg Sodium; 6 g Protein; 4 g Fiber; 9 g Sugars. Exchanges: 2 Starch.
ROASTED MINI PUMPKINS 4 mini pumpkins Preheat oven to 400°F. Creat a lid in each pumpkin by cutting top 1-inch from stem; remove seeds. Place one-fourth of butter, salt, and pepper in each cavity. Top with lids. Place in jelly-roll pan. Roast until tender, about 45 minutes. Let stand 5 minutes before serving. Makes 4 Accompaniment Servings. Per Pumpkin: 75 Cal; 4 g Total Fat (2 g Sat Fat); 10 g Carb; 10 mg Cholesterol; 114 mg Sodium; 2 g Protein. Exchanges: 1 Starch.
SUNDAY SPECIAL WAFFLES 2-1/2 cups sifted cake flour Lightly spray waffle iron with nonstick cooking spray, if necessary, and preheat. In a large bowl, sift together dry ingredients. In a medium bowl, beat egg yolks. Add milk, pumpkin pie mix and melted margarine; mix well. Add liquid ingredients to dry ingredients, mixing until thoroughly blended. Beat egg whites until stiff peaks form. Fold into batter. Pour 1 cup batter onto hot waffle iron. Cook 3 to 5 minutes, or until golden brown. Repeat with remaining batter. Recipe yields 5 cups of batter, or 20 (4-inch) waffles. Per (2 Waffle) Serving: 186 Cal; 7 g Total Fat (2 g Sat Fat); 25 g Carb; 65 mg Cholesterol; 496 mg Sodium; 6 g Protein; 1 g Fiber; 3 g Sugars. Exchanges: 2 Starch; 1 Fat.
PUMPKIN FLAN 1 cup sugar, divided Place 1/2-cup sugar in a saucepan. Cook over medium heat, stirring constantly, until sugar melts and is light brown. Pour melted sugar into a 10-inch pie plate, tilting to coat bottom; set aside. Combine remaining 1/2 cup sugar, pumpkin, and next 3 ingredients, stirring well. Add skim milk and next 4 ingredients; stir well. Pour pumpkin mixture into prepared pie plate; place in a large shallow pan. Pour hot water into pan to depth of 1-inch. Bake at 350°F for 1 hour and 5 minutes, or until a knife inserted in center of flan comes out clean. Remove pie plate from water; cool flan in pie plate on a wire rack. Cover and chill at least 4 hours. Loosen edges of flan with a knife; invert onto a rimmed serving plate. If desired, garnish with cinnamon sticks and orange rind curls. Makes 8 Servings. Per Serving: 184 Cal; 2 g Total Fat (1/2 g Sat Fat); 36 g Carb; 56 mg Cholesterol; 88 mg Sodium; 7 g Protein. Exchanges: 2 Starch.
MOCHA FANTASY 10-inch angel food cake If using a cake mix, prepare the angel food cake according to package directions and allow to cool. Split angel food cake into 3 layers using a serrated knife or dental floss. Put layers together using half of the Pumpkin Splendor between each layer. Fold coffee granules into whipped topping; spread over top and sides of cake. Sprinkle with toasted almonds. Chill until set --- two to three hours. Slice with a serrated knife to serve. Makes 12 Servings. Ed. Note: Save your carbs for this spectacular dessert ~ You'll need 4 of them for one serving. Per Serving: 285 Cal; 5 g Total Fat (2 g Sat Fat); 59 g Carb; 00 mg Cholesterol; 275 mg Sodium; 5 g Protein; 2 g Dietary Fiber. Exchanges: 4 Starch; 1 Fat.
PUMPKIN SPLENDOR 3/4 cup golden raisins, chopped Put raisins, apricots, sugar, and water in a medium saucepan and simmer 10 to 12 minutes, stirring occasionally. Add the pumpkin and mix thoroughly. Makes 3 Cups. Per (1 Tbsp) Serving: 48 Cal; 00 g Total Fat; 7 g Carb; 00 mg Cholesterol; 1 mg Sodium; 1 g Fiber. Exchanges: 1/2 Starch.
SELF-CRUST PUMPKIN PIE Nonstick vegetable cooking spray Preheat oven to 350°F. Spray a 9-inch pie plate with cooking spray; set aside. In a large mixing bowl, combine all ingredients except water; stir to mix. Add water gradually until well mixed. Pour into prepared pie pan. Bake for 45 to 55 minutes or until a knife inserted halfway between edge and center comes out clean. Makes 8 Servings. Per Serving: 162 Cal; 2 g Total Fat (1 g Sat Fat); 32 g Carb; 70 mg Cholesterol; 135 mg Sodium; 6 g Protein; 2 g Dietary Fiber. Exchanges: 2 Starch; 1/2 Nonfat Milk.
PUMPKIN BREAD PUDDING 4 cups cubed day-old whole wheat bread Combine bread cubes, dates and 1/4 cup pecans; place in a 2-quart shallow baking dish coated with nonstick cooking spray. In a mixing bowl, combine the milk, pumpkin, egg yolks, brown sugar, cinnamon, nutmeg, salt and cloves; beat well. In a small mixing bowl, beat egg whites until stiff; fold into pumpkin mixture. Pour over bread cubes and toss gently. Sprinkle with remaining pecans. Bake, uncovered, in preheated 350°F oven for 1 hour or until a knife inserted near the center comes out clean. Serve warm or chilled. Makes 8 Servings. Per Serving: 219 Cal; 6 g Total Fat (1 g Sat Fat); 37 g Carb; 54 mg Cholesterol; 243 mg Sodium; 7 g Protein. Exchanges: 2 Starch; 1/2 Fruit; 1/4 Milk; 1 Fat.
GINGER-SNAPPY PUMPKIN
PIE 20 gingersnap cookies Grease a 9-inch pie plate or pan and cover bottom and sides with whole gingershap cookies. Place in freezer. In a mixing bowl, gently stir pumpkin pie mix into whipped topping until thoroughly combined. Pour over frozen cookie shell. Sprinkle with crushed peanut brittle. Freeze 4 hours or overnight. Remove from freezer 30 to 40 minutes before serving. Garnish with additional whipped topping, if desired. Makes 8 Servings Per Serving: 239 Cal; 5 g Total Fat (3 g Sat Fat); 48 g Carb; 00 mg Cholesterol; 352 mg Sodium; 2 g Protein; 9 g Fiber; 9 g Sugars. Exchanges: 3 Starch; 1 Fat.
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