Pumpkins are not just a creative way to decorate this Halloween! Our favourite wellbeing expert Liz Earle explores how to harness the full power of the pumpkin this autumn.
Once again we're really happy to be able to share this article from the Autumn edition of Liz's new print and digital magazine, Liz Earle Wellbeing.
A glance around any greengrocer or supermarket at this time of year reveals an array of round-bellied yellow/orange pumpkins stacked on the shelves. Close relatives of squashes, pumpkins are not just for carving scary faces for Halloween or decorating the home, they also pack a powerful nutritional punch and deserve a place in autumn vegetable racks. Their orange-yellow hues reflect an abundance of carotenoids, plant compounds that give red, yellow and orange fruits and vegetables their colour.
Inside the body, carotenoids are used in the manufacture of the antioxidant vitamin A, which has been linked in studies with protection against some cancers. One of the main carotenoids found in pumpkin is lutein, a compound that has been found to help boost heart and prostate health. And if that wasn't enough, they also score low on the glycaemic index (GI), which means they are absorbed slowly and so help to keep blood sugar levels steady. As autumn progresses into winter and other vegetables become sparser, pumpkins keep going to provide us with a steady flow of nutrients.
Their brightly coloured flesh blends perfectly into silky smooth soups, adds vibrancy to a pan of roasted veggies, makes the perfect pie or is delicious simply sliced, brushed with oil and grilled. Their plentiful little seeds, hidden deep inside, deserve a mention too. Pumpkin seeds are rich in antioxidants, and are a good source of magnesium, needed for healthy muscle function, and zinc which can help boost immunity. Dried and roasted they add a rich flavour and crunchy texture to many dishes. Sprinkle over winter salads, warm bowls of soup or use with olive oil and a dash of lemon for a tasty salad dressing. They also make the perfect carry-with-you snack for those hungry on-the-go moments.
When buying pumpkins look for ones that are heavy for their size, as they will have more flesh and a smaller hollow at the centre. They store well at room temperature and keep for ages, but once cut are best kept in the fridge.
GRILLED PUMPKIN WITH A GREEN PUMPKIN SEED DRESSING
8 slices of pumpkin or squash, about 1cm thick
1 tbsp olive oil
Salt & pepper
For the dressing
100g pumpkin seeds
2 cloves garlic, crushed
2 green tomatoes (or tomatillos), chopped
2 Cos lettuce leaves, chopped
1 tbsp coriander, chopped
1 tbsp mint, chopped
2 tbsp rapeseed oil
2 green chillies, roughly chopped
Salt & pepper
Toss the pumpkin slices in the olive oil and season well. Toast the pumpkin seeds in a pan over a medium heat for 5 minutes until they start to pop. Allow to cool and place in a blender with the rest of the dressing ingredients. Blitz together, adding a little water until the mixture is easy to pour. Season well. Cook the pumpkin slices by grilling or roasting. A contact grill is useful or the pumpkin can be cooked on a griddle plate for a few minutes either side until tender. If roasting, cook in a medium oven for about 30 minutes. To serve, arrange the pumpkin slices and drizzle with the dressing. Optional: sprinkle with cooked corn and goat's cheese.
SPICED PUMPKIN
350ml chicken (or vegetable) stock
1 orange, zest, finely grated
1 onion, finely chopped
1 tsp ground ginger
1 tsp ground cinnamon
Pinch of saffron
25g butter
Pinch of cayenne pepper
Salt & pepper
1 kg pumpkin or squash, cut into 2/3 cm chunks
2 tsp icing sugar
2 drops orange blossom flower water
1 tbsp mint, chopped
1 tbsp coriander, chopped
Place the first 9 ingredients in a large pan together and simmer for 15 minutes. Add the pumpkin and cook gently with a lid on for another 15 minutes or until the pumpkin is tender. Sprinkle with the sugar and orange blossom flower water. Stir to combine. Serve sprinkled with the fresh herbs. This is a good accompaniment for couscous, tagines and grilled meats. Tip: The inside of pumpkins and squash make a good base for a stock if you are using the flesh for soup or risotto.
PUMPKIN CARVING
Pumpkin carving is often associated with the ghoulish faces of jack-o'-lanterns, which although great fun to make, can often look a little out of place once Halloween festivities have passed. However, the season's bounty of pumpkins and squashes can also be used to make these beautiful table decorations, the perfect centrepiece for an autumnal dinner party or simply to add a chic and cosy touch to your home.
How to dry the seeds - Don't throw your pumpkin seeds away, they make a delicious and nutritious snack! After removing seeds from the pumpkin, place them in a colander and rinse away the flesh with water. Place them on a paper towel and pat dry. Spread onto a baking sheet. Brush with olive oil or coconut oil. Add seasoning of your choice, we love simple black pepper and salt, or Cajun spices. Bake for about 10/20 minutes at 180C/350F/Gas Mark 4 (depending on the size of your pumpkin seeds) until the seeds begin to brown.
You will need:
Pumpkin or squash
Knife & spoon
Electric drill
Chalk pen
What to do - Carefully cut a circular cap out of the top of your pumpkin with a knife. Scoop out the contents with a spoon and mark where you want holes with a chalk pencil. Using an electric drill make holes in the pumpkin, following your own design and changing the drill bit size appropriately.
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About Liz Earle
Skincare and wellbeing expert Liz Earle has gone back to her writing and editing roots, combining her interests in natural food, health and beauty to create a new print and digital magazine titled Liz Earle Wellbeing. The autumn issue is jam packed with other creative ideas and ingenious recipes that will have you breezing through the autumn season in style!
The autumn 2015 edition of the Liz Earle Wellbeing magazine is available now from www.lizearlewellbeing.com. Subscribe to the digital edition for £10 or the printed edition for £19.96 per year for 4 issues, p+p free.