Recipe: Roasted Pumpkin Salad
Jill-Ann Ouellette
November – December 2024 • Vol 4, No 13
RECIPE: ROASTED PUMPKIN SALAD
Slice the pumpkin in wedges as you would a watermelon. Place pumpkin wedges on a baking sheet lined with wax paper. Shake a little garlic powder on them. Roast in the oven at 350º for 30 to 40 minutes until tender. Let cool.
Place the cooled pumpkin on a bed of arugula on the serving plate. Add feta cheese chunks or crumbs. Garnish with Italian parsley. Other garnishes can include sunflower seeds, hemp hearts, etc. Drizzle with olive oil and balsamic vinegar. Season with coarse Himalayan salt and black pepper. Serve and enjoy!
As the leaves change color and the air turns crisp, it’s the perfect time to embrace the flavors of the season. Everywhere you go you will find pumpkin-spiced flavored foods and drinks. Last year, I laughed every time I drove down Park Street because the lube center offered pumpkin-spice oil changes!
While the official beginning of fall was September 23rd, the season can arrive anytime in the general vicinity. When thinking about harvest season, our thoughts go to the garden: oh, those hearty root vegetables, the big, beautiful winter squash, and cabbages to the juicy fruits of autumn—a bounty of nutrition and deliciousness!
Let’s focus on the best-known fall food—pumpkin. Did you know there are over 150 varieties in the world today? A pumpkin plant takes 90 to 120 days to mature from seed. The nation’s largest grower of pumpkins is the state of Illinois, and the pumpkin is the official state fruit of New Hampshire.
Where did the name come from? While it is believed the pumpkin originated in Central America, its name comes from the Greek word “pepon,” meaning large melon. While commonly considered a vegetable, it’s actually a fruit because it contains seeds. Although nutritionally speaking, it resembles the values of a vegetable.
Pumpkin has an impressive nutrient profile; it is rich in beta-carotene, which your body converts into vitamin A. It’s also a good source Vitamin C, which increases white blood cell production to speed up wound healing.
It also has Vitamin E, iron, folate and antioxidants, which support healthy vision, skin, and bones, and boosts immune function, reducing risk of chronic diseases by neutralizing free radicals. Its high potassium level is linked to heart benefits like lower blood pressure and reduced risk of strokes. [Healthline.com]
The pumpkin is surprisingly low in calories—1 cup has only 49 calories because it’s 94% water. It’s considered a nutrient-dense and weight-loss-friendly food. It’s known for its high fiber content, assisting with digestion and elimination. Some folks feel it suppresses their appetite.
Pumpkin is delicious, versatile and easy to add to your diet. It can be steamed, baked, boiled, or roasted (see recipe above). The yellow-orange flowers on the vine are also edible. Its sweet flavor makes it a popular ingredient in dishes like custards, pies, muffins, and pancakes. However, it works just as well in savory dishes, such as roasted vegetables, soups, and pastas. Many people also enjoy making it into pumpkin soup, especially during winter.
As any pumpkin carver can tell you, pumpkins have a very tough skin, so it requires effort to slice. Once you cut it open, scoop out the seeds and any stringy parts, then slice the pumpkin into wedges. (Most recipes want the peel removed, but not the roasted pumpkins in today’s recipe.) The seeds are also edible and packed with nutrients, which offer many other benefits. Seed roasting is an annual tradition in our family.
Pumpkin is available in most grocery stores canned, or more recently, fresh pre-cut, giving you flexibility with your recipes and preparation. When buying canned, be sure to read the label carefully, as not all products will be 100% pumpkin.
Pumpkin is considered mildly diuretic, which means eating a lot of pumpkin may induce a “water-pill-like” reaction, increasing the amount of water and salt your body expels through urine. This effect may harm people taking certain medicines such as lithium. Diuretics can impair your body’s ability to remove lithium, causing serious side effects. [Healthline.com]
A word of warning… although pumpkin is healthy, many pumpkin-based junk foods—such as some lattés, candies, and pie fillings, are loaded with added sugar. They do not offer the same health benefits as consuming the fruit itself and should be avoided, like all junk foods.
So, whether you are enjoying a healthy pumpkin soup, carving a pumpkin, or eating a pumpkin-flavored dessert, get outside and enjoy the scents, weather, and scenery of fall!