As we think about autumn, the vegetables that come to mind are pumpkins or winter squash. We carve pumpkins for our Halloween decoration, make a winter squash casserole and bake pumpkin pies for Thanksgiving. ADVERTISING As we think about autumn,
As we think about autumn, the vegetables that come to mind are pumpkins or winter squash. We carve pumpkins for our Halloween decoration, make a winter squash casserole and bake pumpkin pies for Thanksgiving.
But did you know pumpkin and squash are considered healthy foods?
One cup of mashed pumpkin is only 50 calories with 3 grams of dietary fiber. As we know, dietary fiber is a good remedy for the treatment of constipation. It also reduces the blood glucose levels, improves the glucose tolerance and increases the amount of insulin the body produces. And it slows digestion and contributes to weight loss, although maybe not in the form of a pumpkin pie.
The Vitamin C, Vitamin E and beta-carotene in pumpkin supports eye health and prevents degenerative eye disease, promotes a healthier heart, aids in weight loss, aids in asthma, delays aging and helps with body regeneration. According to the Harvard School of Public Health, Department of Nutrition, foods rich in beta-carotene reduce the occurrence of prostate cancer, and in a Japanese study, reduce the incidence of colon cancer.
The carotenoids in pumpkin, according to the Cancer Treatment Centers of America, “absorb dangerous particles. They have the potential to stimulate the immune system. There is some evidence that both of these may be toxic to tumor cells. Carotenoids can be found in green and orange fruits and vegetables.” In addition, carotenoids help prevent and lessen wrinkles.
Pumpkins have more potassium than bananas, with 564 milligrams (bananas have 422 milligrams). Potassium is associated with a reduced risk of stroke, protects against loss of muscle mass, prevents bone mineral reduction and helps prevent the formation of kidney stones.
Vitamins A and C in pumpkin fight infections, viruses, infectious diseases and fungal infections.
One cup of pumpkin has 11 milligrams of Vitamin C.
One variety you might commonly find at the markets is Kabocha, a Japanese variety of winter squash. It has a sweet and tender flesh with a slightly nutty flavor. The skin is tough, so I place them in the microwave for about four minutes to soften the peel so it is easier to slice and remove the skin.
I am a big advocate of eating our medicine. As I travel to different countries, I have become aware of foods that are so well-flavored with various herbs and spices, many of them part of a regimen to cure various illnesses.
This simple pumpkin recipe our son, Neil, and I learned to cook in Kerala, India, is an example of incorporating foods that are so healthy that the dish not only feeds us and nourishes us but also, perhaps, helps fight diseases.
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Erussery (Indian Pumpkin Curry)
Place in a saute pan:
1 pumpkin, microwaved for four minutes for ease of peeling
Remove peel with vegetable peeler, remove seeds and cut into 1-inch cubes.
Peel and chop:
2 round onions
Soak overnight in water:
1/2 cup moong dal (mung bean dal)
Add to pot.
Chop:
2 chili peppers (more to taste)
Water to cover pumpkin
1/2 teaspoon turmeric powder
Salt to taste
Cook until pumpkin and dal are cooked and tender, about 20 minutes.
In a small bowl, mix together:
1 cup shredded coconut
1/2 cup coconut milk
4 garlic cloves, crushed
1 teaspoon cumin seeds
Place in mortar and pestle or use a mini food processor and grind to a paste.
Just before serving, add to pot until just warmed, do not boil.
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You know the health benefits of the pumpkin and squash, but the other ingredients that make up this dish are also wonderful. Mung bean dal is high in protein, high in dietary fiber and low in fat and calories. It also has vitamins A, B, B6, E, D, C and K, niacin and pantothenic acid.
Turmeric, or olena, can help prevent cancer, stop the growth of existing prostate cancer and even destroy cancer cells, according to recent studies. Multiple researchers have found the active compounds in turmeric make it one of the best protectors against radiation-induced tumors. It also has a preventive effect against tumor cells such as T-cell leukemia, colon carcinogens and breast carcinogens.
The anti-inflammatory properties in turmeric are great for treating osteoarthritis and rheumatoid arthritis. In addition, turmeric’s antioxidant property destroys free radicals in the body that damage cells. It has been found that those suffering from rheumatoid arthritis who consume turmeric on a regular basis experience much relief from the moderate to mild joint pains as well as joint inflammation.
Turmeric can be used in the treatment of diabetes by helping moderate insulin levels. It also improves glucose control and increases the effect of medications used to treat diabetes. Another significant benefit is turmeric’s effectiveness in helping reduce insulin resistance, which might prevent the onset of Type 2 diabetes. However, when combined with strong medications, turmeric can cause low blood sugar, so it is important to consult your health care professional before taking turmeric capsules.
Turmeric can reduce serum cholesterol levels.
Turmeric helps stimulate the body’s immune system. Its antibacterial, antiviral, antifungal agents also help strengthen the immune system.
Turmeric’s natural antiseptic and antibacterial properties make it an effective disinfectant. If you have a cut or burn, sprinkle some turmeric powder on the affected area to speed up the healing process. Turmeric also helps repair damaged skin and can be used to treat psoriasis and other inflammatory conditions. This is how ancient Hawaiians treated wounds. How did they know the benefits so many years ago?
Garlic is found to stimulate natural protection against tumor cells, according to the Cancer Centers of America — “It has been discovered that garlic is toxic to invading pathogens and tumor cells, it is harmless to normal, healthy cells.”
Cumin has the ability to aid in digestion, improve immunity and treat piles, insomnia, respiratory disorders, asthma, bronchitis, the common cold, lactation, anemia, skin disorders, boils and cancer.
Although research is ongoing, early studies report cumin might have a powerful effect in preventing diabetes by reducing the chances of hypoglycemia.
Cumin also has detoxifying and chemo-preventive properties, and accelerates the secretion of detoxifying and anti-carcinogenic enzymes from the glands.
You can see how we can eat our medicines with our food.
Foodie bites
• The Hawaii Community College’s Culinary Department’s Caféteria is open 10:30 a.m.-12:30 p.m. through Friday. Call 934-2559 for takeout orders.
Email me at audrey wilson808@gmail.com.
