Pie pumpkin, also called sugar pumpkin
What will you do with your pumpkin this Hallowe’en?
Pumpkin shouldn’t be reserved merely for carving! Pumpkin is a nutritious whole food source, rich in beta carotene, Vitamin A, and is a good source of vitamin C, potassium, and dietary fiber. While the smaller pie pumpkins are the best for eating, any type of pumpkin is edible, including the Jack-O-Lantern variety (although the larger ones can be stringy and won’t be as sweet tasting). October and November are perfect harvest times, so pick up some while they’re abundant.
It’s fairly simple to bake pumpkin and use it as a puree. Dressed with a little olive oil, it’s great as a side dish, especially for a post-workout meal (use it like any other winter squash). If you can’t find fresh pumpkin or are short on time, you can also find it canned (make sure it’s pumpkin only, not pumpkin pie filling which is loaded with sugar and other ingredients).
As a post-workout treat, try some “Protein Pumpkin Pudding”. If you use canned pumpkin, omit the first two steps:
Step 1: Roast the pumpkin:
- Preheat the oven to 375°. Cut the pumpkin down the centre from the stem to the bottom. Remove all the seeds and the stringy bits inside. Reserve the seeds.
- Put a small amount of water in the bottom of a baking dish and place both pumpkin halves in the pan, face down. Roast for about 60 to 90 minutes, depending on the size of the squash.
Seeded and ready to bake
Use 1 cup of water in the pan
- Allow to cool, and scoop out the flesh. Process in a food processor until smooth (or mash it by hand).
Step 2: Toast the seeds:
- Set the oven to 300°. Clean the seeds well, removing any of the fibrous material that may be clinging to them. Rub the seeds together with your hands in a large sieve under running water. Cleaning takes a bit of patience, as the seeds will be sticky.
- Allow the seeds to dry in a sieve or colander. You can speed up the drying process with a hair dryer.
Don't skip the drying step!
Roast with olive oil
- Place the seeds in a single layer on a cookie sheet or baking pan. Coat with olive oil and roast them for about 20 minutes in the 300° oven. Watch them carefully and stir them every 5 minutes, to avoid burning. Make sure the toasted seeds have ample time to dry once they are out of the oven, or they won’t stay as crunchy.
Step 3: Assemble the Protein Pumpkin Pudding:
1. Gather the following:
- 1/2 c pumpkin puree (fresh or canned)
- 4 level tablespoons almond butter
- 1/4 c unsweetened applesauce
- 1 scoop hemp protein powder
- drop of natural vanilla extract (optional)
- 2 T roasted pumpkin seeds
- cinnamon, allspice, ground ginger
- additional pumpkin seeds and chopped walnuts or pecans for topping
2. Mix all of the ingredients together in a large bowl.
Pureed pumpkin and roasted seeds
The final product!
You can substitute natural whey protein powder for the hemp protein if you wish (hemp is a seed and more in line with paleo dietary guidelines). Hemp is a complete protein source and contains good amounts of healthy essential fats (including linoleic acid).
The result is a low-calorie meal that is high in protein, fiber, and good fats. It’s excellent after a good workout to replenish glycogen stores while feeding your muscles the protein they need to re-build.
So don’t just carve a pumpkin this year, eat some!
mmmmmm…you’ve done it again!