Botanically Berry

Now that Halloween is past us and Thanksgiving is right around the corner, I thought I would do a column I have refused to do for the last 7 years – pumpkin. I am not a fan of pumpkin myself and I don’t understand the hoopla with all the pumpkin spice things that seem to hit the shelves earlier and earlier every year, but I do concede there are plenty of people who DO love it. With that in mind, and with someone who loves pumpkin to share them (thanks Scott), I decided to use pumpkin this week.

A pumpkin is a winter squash typically roundish and orange in color, although they also come in white and green fairly commonly. Pumpkin is botanically a berry known as a pepo (a fleshy fruit without a stone pit) and typically weigh between 6 and 20lbs, although some giant pumpkins can weigh over a ton. They have a thick, smooth outer rind and are hollow inside with ivory colored seeds and stringy flesh. The outer rind, flesh, seeds, leaves and flowers are all edible.

Pumpkin is incredibly beneficial and chock full of things our body needs. One cup of pumpkin provides 209% of the recommended daily intake (RDI) of Vitamin A which is crucial for fighting infections and preserving eyesight, as well as strengthening the lining of your intestines and improving bone and reproductive health. The same cup carries 37% RDI of Vitamin K which is also good for bone health but has the added benefits of helping your heart. It carries 22% RDI of Vitamin E which is also good for your heart health, but also reduces oxidative stress in the body which helps with chronic illnesses and cancers and is also known to help with severe menstrual cramps. This same cup also carries 28% RDI of copper. Copper helps the body produce red blood cells, is known to regulate heart rate and blood pressure, helps with iron absorption and helps activate the immune system when it’s needed.

Iron is essential for the body and pumpkin provides 18% RDI per cup. Iron helps with regular sleep, red blood cell production and oxygen flow in the bloodstream. It also helps with athletic performance by increasing stamina and improving muscle endurance. It also helps reduce bruising and boosting the immune system. The same cup also provides 10% RDI of Vitamin C and B6 as well as Riboflavin and Potassium. We all know the benefits of Vitamin C but riboflavin is just as important. It also helps the body with red blood cell production. Riboflavin helps with acne and migraines and assists the body in processing Vitamin B6. Potassium helps control blood pressure thereby helping prevent strokes and cardiovascular diseases while also protecting against osteoporosis and preventing kidney stones.

While pumpkin is most popular in sweet dishes like pie and bread, it can also be a savory dish. Use it in soup, pasta or the sauce or in a curry. I even found a recipe for pumpkin tacos in my search this week. This week’s recipes were easy to make and were well liked in the office. They don’t mind being my guinea pigs. Make your grocery list and pick up some pumpkin this week. Then, meet me in the kitchen for some berry good baking!