Fall-time Pumpkins
by Chef Valerie Wilson
Pumpkin season is upon us. At this time of year, most people think of the large pumpkins you carve for Halloween decoration; however, the small pie pumpkins are the ones I get excited about in October. The smaller pie pumpkins have a natural sweet taste that feeds and nurtures your spleen, pancreas, and stomach.
Pumpkin contains a sufficient amount of beta carotene, which the body converts to vitamin A, known for improving eyesight and can even help you see better in low light conditions. And just in time for the fall season, pumpkin is very high in vitamin C to help boost your immune system. Also a great source of potassium, fiber, iron, folate, and vitamin E, an antioxidant. Plus, if you want the food to help with your lungs, pumpkin is one of the best with health-promoting compounds to benefit the lungs, carotenoids, lutein, and zeaxanthin.
Pie Pumpkins are easy to prepare. Just cut them in half, lay flat on a baking sheet, and bake at 350 degrees or 45 to 60 minutes until they are soft. I recommend using a piece of parchment paper to bake them on for easy cleanup. After they have cooled and you can handle them, scoop out the seeds and discard them. Then scoop out the sweet, soft flesh, and you can eat right away or refrigerate it for later. The baked pumpkin also freezes very well.
Pumpkin Oatmeal
½ cup rolled oats or steel cut oats
1 ¼ cup water
¼ cup non-dairy milk beverage (oat, soy, rice, almond)
¼ tsp. Cinnamon
Pinch sea salt
Pinch allspice
Pinch ginger
¼ cup pumpkin puree (either baked or canned)
Put in a saucepan the oats, water, non-dairy milk beverage, sea salt, cinnamon, allspice, and ginger, and bring to a boil. Reduce to a low temperature, cover, and simmer for 10 minutes. Mix in the pumpkin puree, cover, and continue to simmer for 45 more minutes. Turn off the heat and let it sit for 5 minutes. Serve hot with a little of the non-dairy milk beverage. If you want a little sweetness, you can add a little maple syrup.
