For the love of pumpkins, let’s celebrate! After all, it’s National Pumpkin Day on Oct. 26 and what better time to enjoy this beautiful, nutritious gourd? Not only does it make great fall decorations, but it’s also the star of the show in holiday baking.
National Pumpkin Spice Day on Oct. 1 passed us by, but certainly we can celebrate the flavor it adds to our favorite autumn-themed treats.
The history of pumpkin spice begins with the early settlers and refined spice blends in the 17th century. Today, it includes cinnamon, nutmeg, ginger and cloves and is used in a wide variety of products.
Pumpkins are believed to have originated in Central America more than 7,500 years ago. The word pumpkin originates from the word pepon , which means 'large melon' in Greek.
The United States produces 1.5 billion pounds of pumpkins, with Illinois producing more than any other state.
The bright orange color of pumpkins tells us they are loaded with beta-carotene, an important antioxidant, according to an Ohio State University newsletter titled 'Nutrition and You … Pumpkins.' Beta-carotene is changed into Vitamin A in the body. Vitamin A is important for healthy eyes.
Try making your own pumpkin puree; cut a pumpkin into large chunks and rinse in cold water. Boil for 20-30 minutes or steam for 10-12 minutes. When cool, remove the peel and puree the pumpkin using a blender, food processor or potato masher. Use in pies, breads or puddings.
Other nutritious benefits of pumpkins:
•An excellent source of vitamins A and C
•A good source of dietary fiber
•Cholesterol free
•Low in sodium
•Low in calories.
One cup of cooked pumpkin provides one cup of your daily vegetable requirement. It’s important to note, however, that while whole pumpkin is healthy, processed pumpkin-flavored products may be high in sugar and fat, so check labels to ensure you’re consuming the actual vegetable for its benefits.
Pumpkin seeds are also nutritious and can be roasted as a healthy snack.
During our OSU Extension Family and Consumer Sciences programs in the Grange Rotunda during the Wayne County Fair, FCS Extension Educator Kaitlynn Tonn made delicious pumpkin pancakes and handed out samples. They were quickly gobbled down by our audience members. Here’s the Celebrate Your Plate recipe she used along with another one for pumpkin dip. Enjoy!
Laurie Sidle is an Ohio State University Extension Family and Consumer Sciences and 4-H program assistant and may be reached at 330-264-8722 or sidle.31@osu.edu
This article was previously published in The Daily Record.
Pumpkin Pancakes
Ingredients:
•2 cups all-purpose baking mix (see below for mix recipe)
•2 tablespoons sugar
•2 teaspoons baking powder
•1 teaspoon ground cinnamon
•1 teaspoon pumpkin pie spice
•1 cup pumpkin puree
•1 teaspoon vanilla extract
•2 cups low-fat milk
(Recipe for baking mix: 2 cups flour, 2 teaspoons baking powder, 3/4 teaspoon salt)
Directions for mixing pancakes: Combine baking mix, sugar, baking powder, ground cinnamon and pumpkin pie spice in a large bowl. Add pumpkin and vanilla extract and stir. Slowly add milk until desired consistency is reached. Allow the batter to sit for five minutes before cooking. Spray the pan with non-stick spray and place over medium heat. Using a 1/4 cup measuring cup, pour batter onto the pan. Cook on one side until bubbles begin to form. Flip pancakes and cook on the second side until golden brown.
Creamy Pumpkin Dip
•1.15-ounce can pumpkin puree
•1 cup (vanilla or plain) low-fat yogurt
•1 teaspoon ground cinnamon
•1/2 teaspoon ground nutmeg (optional)
•2 cups fruit (apples, pears, bananas, etc.), cut for dipping
Instructions: In a large bowl, combine pumpkin, yogurt, cinnamon, and nutmeg. Stir until smooth. Serve immediately.