Nutrition counseling for those who want to feel healthier

January 2009 Newsletter

Tip of the Month:
People interested in eating locally might like to visit the website of the non-profit Farm and Ranch Freedom Alliance: http://farmandranchfreedom.org/content/  This is a public info and lobbying group dedicated to keeping small farms and farmers in business when Big Ag might swamp them through legislation. 

Food Focus: Pumpkin

I know it's not Hallowe'en, but there are still pumpkins to be eaten.  It is a bit of a bore cutting them in two and scooping out the seeds and the strings, but the meat is nutritious -- and inexpensive.  It's a good source of potassium, of vitamin A, lutein and zeaxanthin. You don't have to pronounce that last one, just know that it is very good for your eyes and will help ward off macular degeneration.  A word to the wise: be sure to get an eating pumpkin, rather than a carving pumpkin, for best results.

And what about the seeds?  They will give you phosphorous and potassium, protein, essential fatty acids, B vitamins, and zinc. (Omega-3s)  Preparing them does involve separating them from the strings, then drying them, then soaking them for half a day(to get rid of phytic acid), then oiling them, and then roasting them slowly in the oven  at a low temperature (250F.) for an hour .  But what's fun about this is that you can add whatever zesty taste you want: sea salt, cayenne, herbs just before popping them in the oven.  No need to hull them.

Maggie's Spicy Pumpkin Soup

Ingredients:

1 medium/small eating pumpkin, roughly 5-6 lbs

4 tablespoons of butter or coconut oil

1.5 cups of coconut milk or cream

2 cups of water or broth (to reach desired thickness)

2  minced garlic cloves

one quarter teaspoon of crushed red pepper or cayenne (optional)

2 teaspoons of minced ginger

1 teaspoon of turmeric

one quarter teaspoon of ground coriander

one quarter teaspoon of ground cumin

1 pinch of ground clove

one quarter teaspoon of ground nutmeg

Sea salt to taste

Directions:

1.     Wash and then cut the pumpkin into halves, scooping out seeds and strings.

2.     Use half the butter (or oil) to coat the insides after scoring them; then bake them skin-side down at 375 F. for about an hour or until the flesh is soft.

3.     Heat the remaining butter or oil in a pan with the minced garlic and the other spices of your choosing until they are blended and the garlic is softened. Set aside for later.

4.     Scoop out all the pumpkin flesh* and blend it (in batches, if your blender is small) with the coconut milk or cream.  Add the batches together in a large pot and then add as much broth or water as needed to get the desired thickness.

5.     Add the spice mixture and stir.

6.     Add salt to taste.

7.     Serve with a generous dollop of plain yogurt.

*Pressed for time? Substitute with 4 cups of organic, unseasoned, canned pumpkin puree.