Jackie’s Vegetable and Fruit of the Month Club- November

Pumpkin

The bright orange color of pumpkin is a telltale sign that it is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. Pumpkin is also a good source of vitamins C, K, and E, and lots of minerals, including magnesium, potassium, and iron with 6 grams of carbohydrate and 3.5 grams of fiber in one cup. In the conversion to vitamin A, beta-carotene performs many important functions in overall health. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging. Beta-carotene also helps prevent night blindness, lowers the risk of macular degeneration, and other eye problems, heals skin disorders, enhances immunity, protects against toxins and cancer formations, colds, flu, and infections. It is an antioxidant and protector of the cells while slowing the aging process. Increased consumption of fruits (cantaloupe and apricots) and vegetables (greens, carrots and squashes) high in beta-carotene are associated with a lower risk of cancer. It is also important in the formation of bones and teeth. No vitamin overdose can occur with natural beta-carotene and the antioxidant effect is thought to only occur in its natural form.

The most popular use of pumpkins is for decoration as jack-o-lanterns. When selecting a pumpkin for recipes, the best selection is a “pie pumpkin” or “sweet pumpkin.” These are smaller than the large jack-o-lantern pumpkins and the flesh is sweeter and less watery.  Look for a pumpkin with 1 to 2 inches of stem left. If the stem is cut down too low the pumpkin will decay quickly or may be decaying at the time of purchase. Avoid pumpkins with blemishes and soft spots and since pumpkin keeps for 6 months whole, it can almost be a year-round addition to our diets. Buy now and keep for later.

To prepare the pumpkin, start by removing the stem with a sharp knife and cut in half, scoop out the seeds and scrape away all of the stringy mass. I cut the pumpkin into wedges to peel off the hard skin and cut into pieces. Once it is cut open it must be refrigerated and used in a couple of days.

Pumpkin seeds offer a nutritious, sweet, somewhat soft and chewy snack or food additive. Some pumpkin seeds have hulls, while others do not. Like most gourds, they contain the best flavor when in season during the fall months. These flat, greenish seeds can be found at grocery stores; they come packaged or loose in bins. When purchasing seeds, check for moisture or insect evidence. Smell them if possible to check for freshness. They should not smell musty. Stored in airtight containers and refrigerated, they will keep for several months, but they may lose their best nutritional value after one to two months.

Pumpkin seeds, also called pepitas, are loaded with minerals, have an anti-inflammatory effect, and may even help protect against prostate cancer and osteoporosis. A quarter cup has about 5 grams of carbohydrates and 1.5 grams of fiber. Pumpkin seeds are a nutritious snack, and contain less than 200 calories. This amount also provides 15 to 50 percent of several important nutrients including protein, zinc, iron, magnesium, manganese and beneficial Omega 3 fatty acids and amino acids.

To prepare pumpkin seeds, remove them from the gourd and pick off excess pulp. Allow the seeds to dry out overnight on an absorbent material. After drying, remove the hulls and you may eat them alone as a snack or add them to salads. Pumpkin seeds are not a high allergen food and should be safe for most people.

Historically, Native Americans used pumpkin seeds as both a food and for medicinal purposes. Their primary use as a parasite remedy is well documented in Native American history. This became so well documented that during the late 1800s to early 1900s, the United States pharmacopoeia listed pumpkin seeds as an official medicine for the treatment of parasites. Native Americans also used the seeds for kidney problems. In the late 1800s, herbal doctors used pumpkin seeds regularly to treat urinary and gastric illness, and as a parasite remedy. Worldwide, pumpkin seeds have been used as both a food and common medicine to cure tapeworms in both India and Mexico.

Medical resources regularly list medicinal uses for pumpkin seeds, such as to promote prostate health in men and as a bone density and arthritis aide. Additionally, medical sources often list medicinal purposes for the seed such as parasite remedy, mild diuretic and laxative, stomach cancer deterrent and as a pulmonary ailment and irritable bladder aide. Current studies in Asia, Africa and Russia continue to research their benefits in the treatment of parasites, depression and kidney stones.

Each day we drink 16 ounces of vegetable juice with a lot of kale, collards, spinach, and carrots and in season, pumpkin, all of which are high in beta-carotene. These are some of my favorite pumpkin recipes.

Pumpkin Pie

Created by Jackie Graff

Sprout Raw Food

Serves 8

1 avocado, peeled and seeded
1/2 cup raw honey
4 dates soaked in 1 cup filtered water
2 teaspoons vanilla
1 teaspoon cinnamon
1/4 teaspoon ground nutmeg
1/2 teaspoon ginger powder
1 teaspoon sea salt
1 cup raw macadamias soaked 8 hours and drained
4 cups raw pumpkin, peeled and seeded
1 teaspoon psyllium
1/2 cup pumpkin seeds, washed, soaked for 8 hours, drained and dehydrated for 6-8 hours
1 Honey Nut and Date Pie Crust (see recipe)

1. Place macadamias, and water from dates into blender and blend until smooth.
2. Add avocado, honey, vanilla, dates, cinnamon, nutmeg, ginger, salt, Add pumpkin and blend until very smooth.
3. Add psyllium and blend well.  Let this mixture sit for 1-2 minutes and blend well again.
4. Pour into piecrust and top with 1/2 cup of pumpkin seeds.

Honey, Nut and Date Pie Crust

Created by Jackie Graff

Sprout raw Food

Serves 8

1 cup almonds, soaked for 12 hours, drained, and dehydrated for 12 hours
1 cup pecans, soaked for 12 hours, drained, and dehydrated for 12 hours
1 cup walnuts, soaked for 12 hours, drained, and dehydrated for 12 hours
1 cup medjool dates, pits removed
½ teaspoon sea salt
1 teaspoon vanilla powder
¼ cup of raw honey

1. Place almonds in processor and process until mixture resembles flour.
2. Add salt and vanilla to the almonds and process well.
3. Place pecans, walnuts, and dates in food processor and process.
4. Add honey to the nut and date mixture and process just until mixed well.
5. Press mixture into 8 –10 inch glass pie pan.

Crust may be made ahead of time and refrigerated or frozen

Pumpkin Bread

Created by Jackie Graff

Sprout Raw Food

3 cups almonds, soaked for 12 hours, drained, and dehydrated for 12 hours
2 teaspoons sea salt
2 teaspoons vanilla powder
3 cups medjool dates, pits removed
1 small “pumpkin pie” pumpkin peeled, seeds removed and finely chopped until it looks mashed
1 tablespoon cinnamon powder
2 teaspoons ground nutmeg
¼ teaspoon ground cloves
Zest of 2 oranges
¼ cup raw honey
1 cup walnuts, soaked for 12 hours, drained, and dehydrated for 12 hours and coarsely chopped
1 ½ cups raisins
1 cup ground flax seeds

Glaze

¼ cup honey
1 tablespoon orange juice

1. Place dehydrated almonds in a food processor and process until nuts are ground to flour.
2. Add salt and vanilla, pulse food processor and move this mixture to a bowl.
3. Place dates, pumpkin pulp, cinnamon powder, nutmeg, orange zest and honey processing until mixture is smooth.
4. Add pumpkin mixture to almond mixture in the bowl mixing well by hand.
5. Add chopped walnuts, flax seeds and raisins to the mixture mixing well by hand.
6. Let this sit for 15 minutes.
7. Form the mixture into small loafs and place on dehydrator mesh sheet.
8. Dehydrate for 12 hours, brush with glaze and dehydrate 12 more hours.

Shelf Life: 1 week refrigerated if it lasts that long. It may also be frozen for one month.

Spicy Pumpkin and Sunflower Seeds

Created by Jackie Graff

6 cups pumpkin seeds, soaked for 12 hours, drained, and dehydrated for 12 hours
6 cups sunflower seeds, soaked for 12 hours, drained, and dehydrated for 12 hours
¼ cup olive oil
¼ cup water
3 tablespoons onion powder
3 tablespoons garlic powder
1 teaspoon cayenne pepper (add more if you like it real spicy)
1 tablespoon sea salt
¼ cups flax seeds ground

1. Place seeds in a bowl.
2. Mix olive oil, water, salt and spices.
3. Mix in flax seeds into spice mixture and immediately stir into seeds, mixing well using hands. Divide into 4 trays.
4. Spread mix on teflex dehydrator sheet and dehydrate for 12 hours and letting seeds cool before packaging.

Note: Other nuts or seeds can be substituted.

Kids Pumpkin Treats

Created by Jackie Graff

Sprout Raw Food

Yield:  24-36 cookies

1 cup pecans, soaked for 12 hours, drained and dehydrated for 12 hours
1 cup walnuts, soaked for 12 hours, drained and dehydrated for 12 hours
1/2 teaspoon salt
1 1/2 cups medjool dates, pitted
1 teaspoon vanilla powder
1 teaspoon cinnamon
1 teaspoon nutmeg
1 cup finely grated pumpkin
½ cup pumpkin seeds , soaked for 12 hours, drained and dehydrated for 12 hours

1. Place all ingredients except pumpkin and pumpkin seeds in a food processor and process well.
2. Remove small amounts cookie dough, approximately one inch round.
3. Bring the kids into the kitchen and let them help with the rest.
4. Roll dough into a ball and roll into finely grated pumpkin, covering until the ball is orange.
5. Decorate the  “pumpkin” with pumpkin seeds – press one on top for the stem, two for eyes and one for the mouth and two for ears. Great treats during pumpkin season.

Vanilla Powder

By Jackie Graff

Sprout Raw Food

5 vanilla beans
½ cup buckwheat grouts

1.   Place vanilla beans buckwheat in blender or seed grinder and grind to powder.
2.   Place in an airtight container and store in refrigerator.