Pumpkins

Last week we got this tiny little pie pumpkin in our CSA box, and it’s been sitting on our windowsill ever since (please excuse the bad photo – I used my phone).

I actually love cooking with pumpkins, but this one seems so tiny that I’m not sure what to do with just one. Anyway, I thought today would be a good day to remind everyone of the nutritional benefits of pumpkin, and provide some ideas for ways to use it in recipes.

First of all, choose your pumpkins wisely. The big ones are great for carving or decorating, but the smaller ones pack more flavor and are much better for baking or cooking. Fresh pumpkins, just like any other food, are always the most nutritious and will give you the best taste in any recipe, but canned pumpkin is easy and available at any grocery store. Just beware of what you are buying: there is pure canned pumpkin, but there is also canned pumpkin pie filling, which includes spices and other ingredients. I recommend buying plain pumpkin and adding your own spices and flavors.

Nutritionally, pumpkins are great! This is good news, because they are so versatile and can be used in both sweet and savory dishes. The beta-carotene is what gives pumpkins its bright orange color, and this is a form of vitamin A that acts as a strong antioxidant. They also contain fiber, vitamin C, vitamin B3, potassium, phosphorus, iron, magnesium, and calcium. In addition, pumpkins have a high water content. Many people consider pumpkin a superfood because of its high amounts of antioxidants. There are also 14 phytonutrients found in pumpkins. Phytonutrients are plant nutrients, and in the past 20 years many studies have linked consumption of phytonutrients to things such as protecting people from development of cancer and heart disease.

When cutting into a pumpkin, don’t forget to save the seeds! I’ve talked about pumpkin seeds before, but just to remind you, they are very highly concentrated in zinc. Many of us are likely zinc-deficient, due to the large number of things that contribute to zinc deficiency, including antibiotic use, birth control pills, blood pressure medication, antacids, alcohol, sugar consumption, stress, too much exercise, and more. Therefore, pumpkin seeds can be an important and necessary part of the diet. Pumpkin seeds have traditionally been used in the treatment of male prostate problems, mostly due to their high zinc content. They also contain protein, essential fats, iron, calcium, phosphorous, magnesium, vitamin E, and some B vitamins. Read my easy method of roasting pumpkin seeds here.

Some other recipe ideas for pumpkin include:

• Bake pumpkin bread or muffins, using whole wheat flour, ground flax seed, walnuts, and instead of sugar use apples, banana, or something similar.

• Cut pumpkin into small cubes and coat with olive oil and other herbs or spices, such as cinnamon or sage, then roast.

• Roast or steam pumpkin to soften it, then puree it and add cream and spices to make a delicious pumpkin soup.

• Add chunks of roasted pumpkin to chili or stew.

• Steam the pumpkin and mash it into your family’s pancakes on Sunday morning. Add some cinnamon and walnuts and they will love it!

• My mom, always the healthy chef, started substituting pumpkin pie at Thanksgiving for a much healthier pumpkin custard. It is delicious and to be honest, after a huge meal, it’s the perfect dessert. I’m not sure what her secret recipe includes, but I imagine that she adds things like vanilla, spices and nuts. You can always find great recipes online – I may try this one!

I hope this helps inspire some of you to make some delicious fall pumpkin recipes. Your family will enjoy something new, and you’ll be doing them a favor by providing them with so many beneficial nutrients!

Green Tea: Decaf or Caffeinated?

Dear PWN,

I have a green tea question for you. I've been drinking green (iced) tea all summer. I just went back and re-read your entry on green tea (read it here). Health benefit-wise, is there any issue with drinking decaf green tea as opposed to regular green tea?

This is a great question, and I had to do some research to find the answer. My gut told me that since green tea is naturally caffeinated, it would have to go through some level of processing to become decaffeinated and therefore the nutrient content and health benefits could be compromised. I was partially correct. Here’s what I found:

One green tea bag contains about 20 mg of caffeine on average. If the bag is reused for a second cup of tea, the caffeine content decreases. 20 mg is not much – for the sake of comparison, one cup of coffee (5-oz cup, not a “small” or “tall”) contains about 80 mg of caffeine. So, the caffeine content in green tea is naturally less than that of coffee or even soda. All caffeinated tea comes from the same plant, the Camellia sinesis, which naturally contains caffeine. Any herbs that are added to teas to create different herbal teas do not contain caffeine, which is why herbal teas such as peppermint or chamomile tea are very low in caffeine.

Some studies show that decaffeinated green tea may have fewer antioxidants than caffeinated green tea. The caffeine must be removed through one of a few different processes, and depending on the process used, some of the antioxidants are also lost. Sometimes the decaffeination process will be noted on the tea label. The “CO2” process tends to retain many of the antioxidants, whereas the “ethylene acetate” process kills off 70% of the antioxidants and some flavor as well. Apparently there is one process in which 95% of the antioxidants are retained in the green tea. If the label does not indicate which decaffeination process is used, feel free to call the company and ask about this. I always encourage people to be proactive if they have a question about something they are purchasing as it relates to their health!

Decaffeinated green tea will still contain some valuable antioxidants and if you are sensitive to caffeine, it is still beneficial to include this tea in your diet as much as possible. Too much caffeine can be harmful to health, although the levels in green tea are fairly low and a few glasses per day won’t hurt a healthy person. If you are drinking multiple cups of tea per day, it may be wise to reuse the tea bag once or twice. This will not only allow you to get a good combination of high antioxidants and low caffeine levels, but it will also save you money.

Thanks for the great question! And to the others who have sent me questions this week, they are on my list so check back over the next week or two for your answers!

Fiddleheads!

A few weeks ago, Ed came home from a weekend in Maine and told me he got to eat fiddleheads. I had heard of fiddleheads before, but didn’t know anything about them. Then this past weekend I was in Boston at a wedding shower for my future sister-in-law, and fiddleheads were served with the other veggies. I ate as many as I could since Ed had been so excited about them, but when I got home I decided it was time I did some research to figure out what they are all about.

As it turns out, fiddleheads are superfoods!

Fiddleheads are the unfurled leaves of the fern plant, and they are harvested in early spring. They are picked before the leaves are exposed to full light and fully opened, so they are still curled up tightly. Ferns may have five or more fiddleheads, but it is recommended that only three fiddleheads are harvested for sustainability reasons.

There are many different types of fiddleheads, and they are only available seasonally. Since they are not cultivated, they are harder to come by and can be very expensive. Fiddleheads are found primarily in New England, and fiddleheads from the ostrich fern and cinnamon fern are the most common. Most fiddleheads must be cooked, because they contain shikimic acid, a compound found in certain plants that can upset the stomach when consumed. The cooking will alter the plant such that the shikimic acid can no longer hurt the stomach.

Now onto the exciting part…

Research has shown that fiddleheads contain twice the amount of antioxidants as blueberries! Blueberries have always been known for their high amount of antioxidants, so when I learned that fiddleheads have twice as many, I was shocked. In addition to antioxidants, fiddleheads contain omega-3 fatty acids, fiber, and many other vitamins and minerals. I’m glad I took Ed’s advice and ate a lot of them in Boston last weekend!

Fiddleheads taste sort of like asparagus – they are pretty mild. Some people like to pickle them, which I know Ed would love. I found a recipe here if you live in the New England region and want to try it! In the meantime, to all my Maine and Massachusetts readers, if you ever come across fiddleheads at the grocery store, farmer’s market or on the menu at a restaurant, I recommend trying them. They are extremely healthy and taste great!

Therapeutic Meal: Cancer – Antioxidant Fruit Salad

This is the last recipe from the meal we served in class last week. My sisters Alice and Madeline discovered this recipe a couple years ago when they were planning a wedding shower for me, and it was so bright, beautiful and delicious! I adapted it a little for my cancer meal presentation so it would contain more of the important cancer-fighting nutrients.

The pomegranate seeds and berries contain many antioxidants. Antioxidants help eliminate free radicals inside the body, which contribute to cancer cell growth if not kept in control. Pomegranates and berries are particularly rich sources of ellagic acid. Ellagic acid is a type of antioxidant that inhibits cancer formation and mutation.

Lemons and limes contain flavonoids that have both antioxidant and anti-cancer properties. These flavonoids can stop cell division in cancer cells. The vitamin C content in lemons and limes helps to eliminate free radicals inside the body.

Raw honey can act as an antibacterial and antioxidant in our blood. It is a good source of B-vitamins, vitamin C, calcium, potassium and many raw enzymes. Read more about the health benefits of raw honey here.

This recipe is great for summer bbqs or parties. It meets my mom's expectation of having lots of color at every meal, and is a perfect touch of sweetness after a good meal. Enjoy!

Recipe

1 cup strawberries, slice strawberries as desired

1 cup blueberries

1 cup blackberries

1 cup raspberries

2 medium apples, diced

2 pomegranates, remove seeds and include with fruit

1/2 cup fresh lemon juice

1/2 cup raw honey

1 lime, juiced

1 TBSP orange zest

1/2 tsp ground ginger

1 tsp ground cinnamon

Combine all ingredients right before serving.

Therapeutic Meal Report: Cancer

One of the projects for my Food Therapy class was to choose a disease, identify which nutrients someone with that disease is deficient in, and come up with a meal that contains large amounts of those nutrients. My group chose cancer.

We did not focus on one particular type of cancer. Someone with breast cancer may be more likely to be deficient in certain nutrients than someone with pancreatic cancer. However, we did identify eight main nutrients that someone with cancer is likely to be deficient in, and we used these to create recipes for a “therapeutic” meal.

All cancers begin in the body’s cells. To understand cancer, it's helpful to know what happens when normal cells become cancer cells. In a healthy body, cells grow and divide in a controlled way to produce more cells, as they are needed to keep the body healthy. When cells become old or damaged, they die and are replaced with new cells.

Certain things, such as environment and other lifestyle factors, can cause this orderly process of cell division to go wrong. The genetic material (DNA) of a cell can become damaged or altered, producing mutations that affect normal cell growth and division. When this happens, new cells form when the body doesn’t need them, and they can create a mass of tissue, or a tumor. These mutated cells begin to divide uncontrollably and eventually can invade other tissues and spread throughout the body.

Some of the environment and lifestyle factors that can cause these gene mutations include tobacco and alcohol use, diet and nutrition, UV radiation exposure, and exposure to carcinogens (cancer-causing substances) in the workplace or environment. Some gene alterations can be inherited, although this does not mean one will automatically develop cancer. Rather, it means their chances of getting cancer are increased. This is why it is so important for people with a history of cancer in their family to make their health a priority.

Top Therapeutic Nutrients for Cancer

1. Vitamin A – an antioxidant; may inhibit binding of carcinogens to DNA; stimulates immune function; sources: darkly colored orange or green vegetables and orange fruits.

2. Vitamin C – an antioxidant; has ability to block formation of nitrates, which are carcinogens formed in the stomach from one’s diet; helps eliminate free radicals inside the body; sources: red berries, kiwi, lemon, limes, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.

3. Vitamin E – an antioxidant, blocks formation of nitrates similar to the way vitamin C does this; enhances immune function; sources: nuts, green leafy vegetables, avocado, wheat germ, and whole grains.

4. Calcium & Magnesium – calcium binds free fatty acids and bile to form insoluble compounds, which reduces toxicity in the colon; magnesium is necessary for calcium absorption and other bodily functions; sources: dark greens, soybeans, almonds, sea vegetables, fish, whole grains and berries.

5. Selenium – an antioxidant and component of several essential enzymes; can inhibit cancer of mammary gland and colon; sources: brazil nuts, tuna, whole grains, garlic, turkey and swordfish.

6. Zinc – combats oxidative free radicals and plays major role in DNA repair; has anti-inflammatory effects; sources: beef, lamb, venison, sesame seeds, pumpkin seeds, beans and mushrooms.

7. B-Vitamins – vitamin B3 can help prevent DNA damage in cells and supports genetic processes; vitamin B6 helps maintain red blood cell health and supports immune system; sources: tomatoes, spinach, kale, chicken breast, salmon, onions, honey, red berries, pomegranate seeds, and mushrooms.

8. Potassium – a potassium deficiency is very common among people with cancer; sources: sea vegetables, garlic, parsley, dark greens, carrots, lentils, and raw honey.

Up next: the recipes from the meal we prepared!