It’s harvest season, and with the changing of the seasons come all the flavors of fall. Perhaps the most iconic of all fall foods, the very image of autumn, the most important part of a PSL, is the great pumpkin.
Beside being the unofficial mascot of the season, pumpkins are a superfood with a bounty of delicious healthy benefits squashed inside. Packed with antioxidants, vitamins A and C, potassium and zinc, pumpkins are also an excellent source of fiber, and pumpkin seeds are an excellent source of protein. And if that’s not reason enough to run to the pumpkin patch, the seeds also contain an amino acid called tryptophan, which aids in the production of serotonin, a chemical which can soothe anxiety.
That being said, pumpkins are not always the easiest food upon which to chow down. Typically, this time of year, you’re never more than six feet away from a pumpkin pie, pumpkin spice latte or pumpkin bread, but most of our favorite baked pumpkin goods are also loaded with sugar, which more or less cancels out the healthy benefits of eating pumpkin. And while you can enjoy pumpkin raw, it’s not as simple as cutting one open for breakfast and eating it with a spoon.
So before you go biting into the biggest, orange-est pumpkin you can find, take a second to consider some more creative ways to snack on this seasonal squash.
Roasted Pumpkin Fries
Serve up these puppies at your next dinner party, burger banquet or harvest meal to really take your pumpkin consumption to the next level. Grab 1 pumpkin, ½ tsp of salt, 1 tbsp olive oil, 1 tsp garlic powder, ½ tsp ground cinnamon, seasoning of your choice (savory or sweet). Heat your oven to 350 degrees Fahrenheit while you slice the pumpkin in half and remove the seeds. Use a potato peeler to remove the skin, then cut the pumpkin into ¼-½ inch strips. In a bowl, mix olive oil and seasoning together then dip the pumpkin strips in the mixture so they are completely coated. Place fries on a cookie sheet lined with parchment paper and roast for about 15 minutes. Increase the heat to 400 degrees for another 3 minutes until crispy. Top with blue cheese, maple balsamic or other seasonings to enjoy.
Pumpkin Mac and Cheese
For a pumpkin-y spin on this classic combo, grab 12 oz of medium sized pasta shells (cooked), ¼ cup unsalted butter, a scant ¼ cup all purpose flour, 2 cups milk, ½ tsp salt, pepper, garlic, dried mustard, 1 cup canned pumpkin puree, 1 ½ cups extra-sharp cheddar cheese grated from the block, and 2 oz finely grated parmesan. In a large skillet, melt butter over medium heat, then add flour, whisking constantly until mixture is light brown and bubbly. Don’t over-brown. Continue to whisk, slowly adding milk and smoothing out clumps, then add salt, pepper, garlic powder and mustard. Next, add the pumpkin puree, then whisk in the cheddar and parmesan until melted smooth. Finally, carefully stir in the cooked pasta so all the shells are evenly coated. Best served warm.
Roasted Pumpkin with Feta and Honey
To dish out this delicacy, you will need 1 lb of pumpkin or butternut squash, seeds removed, peeled and cut into small cubes, 3 tbsp olive oil, 2 tbsp sesame seeds, 3 tbsp honey, 1 tbsp balsamic vinegar, about 1.5-2 oz crumbled feta cheese, ½ teaspoon chilli flakes, and salt and pepper to taste. Preheat your oven to 410 degrees and line a cookie sheet with baking parchment. Add oil and pumpkin in a bowl and toss lightly, then spread cubes on the sheet and bake about 20 minutes. Remove from oven, toss with sesame seeds, then return to baking sheet to roast another 10 minutes. To finish off, drizzle with honey, balsamic vinegar, feta and chili flakes. For added flourish, serve over baby leaves mix or lentils with ⅓ cup pine nuts and a little extra honey, or serve warm with a dash of nutmeg added to your seasoning.
