Pumpkin

Pumpkin, Cucurbita pepo, is popular in the fall. For me it brings up memories of my dad carving a pumpkin for me every Halloween. There were some restrictions. The Jack O` Lantern had to have a happy face and could not be scary or grotesque.

Both the flesh and the seeds of this member of the squash family have  health benefits. Pumpkins come in all sizes and are usually orange or yellow, though some are green, white, red or gray. There are field pumpkins for carving and feeding animals and there are the smaller pie pumpkins that are best for cooking and baking purposes.

Pumpkin is a member of the vegetable kingdom and is low in calories; just 27 calories for 100 g of fruit. The fruit has no cholesterol and lots of  fiber. It contains vitamins A, C, and E as well as the B vitamins. Pumpkin is rich in minerals such as calcium, copper, potassium, magnesium, manganese and phosphorus. Pumpkin has flavonoids such as lutein, zeaxanthin, and carotenes. The nutrients in pumpkin may reduce the risk of certain kinds of cancer, protect against asthma, heart disease, high blood pressure, and support eye health and immunity. .

Pumpkin seeds are a great source of fiber and contain mono-unsaturated acids. They also contain protein and minerals like iron, selenium, zinc and tryptophan. They are recommended for men with prostate problems. You can buy the seeds already hulled and salted at the farmers market. They  make a great snack.

There are very few side effects with pumpkin, but it does interact with Lithium. If you are taking lithium, consult with your doctor about using pumpkin.

Pumpkin is very versatile for cooking. One can make bread, cookies, pies, cakes, and soups with them. At this time of year pumpkin recipes abound. Just check the internet for pumpkin recipes and you will find hundreds of ways to fix pumpkin. Below is one of my favorites for pumpkin bread.

Pumpkin Bread

1 cup canned pumpkin (You can cook your own, but I find organic canned easier and quicker.)
1 1/2 cups flour
1/2 teaspoon salt
1 cup sugar
1 teaspoon baking soda
1/2 cup olive oil
2 eggs beaten
1/4 cup water
1/4 teaspoon nutmeg
1$ teaspoon cinnamon
1//4 teaspoon allspice
1/2 cup chopped walnuts
1/2 cup cranberries

Preheat oven to 350 degrees. Sift flour, salt, sugar and baking soda together. Mix the pumpkin, oil, eggs 1/4 cup of water and spices together, then combine with the dry ingredients, but do not mix too thoroughly. Stir in the nuts and cranberries. Pour into mini-loaf pans that have been greased.I spray them with cooking spray.  Bake 35-40 minutes or until toothpick poked in center of loaf comes out clean. Turn out of pans and cool on cooling rack.

Have a great time this fall and be sure to check out my web page at www.valerielull.com

Valerie Lull, Author
Ten Healthy Teas
Lullval@clearwire.net 

Celery the Vegetable Herb

Celery, Apium graviolens, is an herb, a vegetable and if you count the seeds that are used in cooking it is a spice. This lowly  vegetable is a powerhouse of nutrition, more than most people realize. It is great for those wanting to lose weight and it is well known for helping with blood pressure. Below are some of the things celery is good for.

Celery is a very low calorie food containing about ten calories per stalk. It aids in digestion because it contains lots of fiber. Celery helps to reduce inflammation, and the magnesium can soothe the nervous system when one is stressed. It is good for those with sleep problems. Eating some about a half hour before bed will help you sleep better. It helps the body maintain a healthy pH balance, and has nutrients that can protect your eyes. Celery helps with reducing bad cholesterol. A some studies show that celery may be an aid in fighting cancer. Celery is also used for gout and pain relief in folks that have inflammation in their joints.

On the nutritional level, celery contains antioxidants vitamin K,  folate, vitamin A, potassium, and vitamin C. also, the antioxidants known as phytonutrients, flavonols, flavones and phytosterols. Celery is mainly water, but it also provides dietary fiber. Celery has a salty taste because it contains sodium, but don't confuse this with table salt, the salts in celery are good salts and quite different from table salts.

Be careful if you have an allergy to celery, it can cause anaphylactic shock in a very few folks that are allergic to this. It is not recommended for women who are pregnant or nursing, though the amounts used in food are safe to use. Celery may increase bleeding. Do not take it in medicinal amounts for two weeks before or after surgery. Don't use celery in medicinal amounts if you have kidney or low blood pressure problems . Always consult your health care practitioner if you wish to use celery for medicinal purposes.

Check out my web site at www.valerielull.com . Learn about healthful teas and how they can  help you.



Valerie Lull
Author
Ten Healthy Teas
Lullval@clearwire.net