HEALING PROPERTIES

OF PUMPKINS

By
George F. Felfoldi
© 2023, George F. Felfoldi
HEALING PROPERTIES
OF PUMPKINS
 © 2023, George Felfoldi

Please feel free to distribute this e-Book,

As long as all the information is intact,
And is unchanged.

ALL OTHER COPYRIGHTS

BELONG TO THEIR RESPECTABLE
OWNERS.
TABLE OF CONTENTS

Title Page
Copyright Information
Table Of Content
Dedication
Special Thanks
About The Author
Other Books By The Author
Pumpkins In General
Etymology And Terminology
Description
Bit Of History
Cultivation
- Production

– In The United States

 Nutrition
Uses
- Culinary
- Shell And Flesh
- Flowers
- Leaves
- Seeds
- Pumpkin Seed Oil
- Animal Feed
Culture
- Halloween
- Chunking
- Pumpkin Festivals And Competitions
- Folk Medicine
- Folklore And Fiction
Cultivars
 Health Benefits Of Pumpkins
- Pumpkins Are Highly Nutritious
- It Is High In Antioxidants
- It May Boost Immunity
- It May Protect Eyesight
- It Promotes Weight Loss
- May Lower Risk Of Cancer
- It Can Promote Heart Health
- Promotes Healthy Skin
- Easy To Add To Diet
People Who Shouldn't Eat Pumpkins
Positive Effects Of Seed Oil
- Effects On Hair And Skin
- Effects On Heart Health
- Effects On Prostate Health
- Effects On Urinary Health
- Effects On Manopause
 - Helps Bone Health
- Insomnia Prevention
- Improves Sexual Health
Some Pumpkin Recipes
Pumpkin Crafts
Photo Gallery
I would like to dedicate this e-Book
To my late mom and dad and
And also to all my readers
And friends.

THIS BOOK IS TO YOU ALL.

I would like to thank all the people,
Companies, Organizations,
Family and friends that made
This e-Book possible.

The Toronto Public Library

Health Canada
Metro News Media
Toronto Star Newspaper
Dr. P.K. Fung, M.D.
InterNet Pictures
 PrintArtist (Front Cover)
Toronto East General Hospital
Jean-Guy Lehoux
Dr. Hubert Kline, MD
Wikipedia Org.
B. M. Felfoldi, DBS
Erno Yeno Felfoldi
Mrs. Roza Felfoldi
Ryan Raman, MS, RD
Megan Ware, RDN, LD
Medical News Today
Amy Myers, MD
Cleveland Clinic
Allrecipes Kitchens
Martha Stewart Kitchens
Erno Gaza Felfoldi
 ABOUT THE AUTHOR

George F. Felfoldi

Dr. George Felfoldi is an Independent

Baptist Minister, An Author, Song writer
And Musician who is a native to
Toronto, Ontario, Canada.
George holds several doctors degrees in
Various fields and has written several books,
On different subjects such as:
Occult, Health, Religion, Herbals,
Ships, and also Poetry and Lyrics.
George is also married and
Has four grown children.
 OTHER BOOKS BY
THE AUTHOR
2006

Katoomba-Columbia
The Powers of Garlic
Speaking to God Through Prayers
Ginger the Herb and Root Guide
The Complete Book On Angels
Chamomile The Healing Herb
The Healing Powers of Aloe Vera
The Healing Powers of Cranberry
The Healing Powers Of Seaweed And Algae
The Spiritual Key To Healing
The Healing Powers of Pomegranate

2007

The Healing Powers Of Blueberries

AMD – Age-Related Macular Degeneration
A Modern Look At Solar Power
The Healing Powers of Oregano
The Healing Powers of Coconuts
The Book of Spells :White Magic Vs. Black Magic
The Healing Powers of Cherries
Experimenting With the G-Spot
Sex Magic
The Images of God
The Healing Powers of Thistles
The Felfoldi’s :Medical Herbal Encyclopedia
The Complete Book on Herbal Magick
The Herbs And the Animals of the Bible
The Road To Better Health

The Gnomes In Mythology

The Magic of Having Great Sex
The Healing Powers of Strawberries
The Backyard Terror :Squirrels
Changing The Way We Look At Wolves
Cooking With Eggs Cookbook
The Healing Powers Of Watermelons

2008

The Healing Powers of Mangos

The Complete Book On Angels (Second Edition)
The State of Man (In Relationship To The Bible)
The Healing Powers of Tomatoes
The Schooner, Bluenose II
The Healing Powers of Mushrooms
A Modern Look At Parapsychology

Angel Light Bible Studies (A complete 22 lesson course)

Peach Popourri (A book on Peaches)
Hypnosis For Self Betterment And Healing
The Down To Earth Cookbook
The Science of Faith and Other God’s Sciences
World Wide Ghosts & Hauntings
The Modern Look At Poetry

2009

The Science of Mind Transformation

A New Look at Scheurmann’s Disease
Loch Ness Mystery
In Search of Mysterious Primates
The Healing Powers of Pineapples
The Healing Powers of Limes
The Scottish-Hungarian Cookbook

Cooking With Friends Cookbook

Spirit Orbs Photography
The Secret of Healthy Living
The Healing Powers of Mr. Garlic
The Complete Book On Herbal Magick (2 nd. Edition)
Spellcasting :White & Black Magic
The Healing Powers of Kiwi Fruit
A World Of Food Cookbook
A Psychic Connection To 2012
Paranormal Phenomenon :Levitation
Aliens Are Among Us
2010

The Devil And His Demons :Activities, Facts & Evidence

2012

Bed Bugs In The Woodwork

The Cockroach Invasion
The Basics of the Chinese Zodiac
Focusing the Mind, The Inner Universe
The Healing Properties of Honey

2014

The Toe Nail Fungus Book

The Healing Powers of Peppermint
The Healing Powers of Dandelion
The Healing Powers of Cloves
2015

The New Age Cookbook

From My Table Cookbook
Tranquility Of Mind :Modern Lyrics And Poetry

2017

Kimberley's Famous Recipes

2018

Don't Stop Cooking

Hamsters Simplifies
My Scottish Fold Long Haired Cat
Good Foods Made Easy
The Healing Powers Of Black Peppermint
The Healing Powers Of Coffee
The Healing Powers Of Turmeric
The Healing Powers Of Water
Bedbugs Simplifies

2019

Farmer's Wife Olde And New Tyme Recipes

2021

Everyday Cooking
Cherries, A Superfood
Healing Properties Of Bananas
Healing Properties Of Corn
Healing Properties Of Garlic
Healing Properties Of Paprika
Pears, A Superfood
Plums, A Superfood
Healing Properties Of Cranberries, 53p
Healing Properties Of Ginger
Cooking Through A Pandemic

2022

Cleaning And Kitchen Tips

From Hungarian And Scottish Kitchens
Blue Mountain Cookbook
Yes You Can Cook
Health Benefits Of Ginger

2023

Creative Home Cooking Vol. 1

Nessie Of Loch Ness
The Powers Of Lemons
The Powers Of Apples
Healing Properties Of Thistles
Health Benefits Of Dandelion
Healing Properties Of Pumpkins
PUMPKINS IN GENERAL
PUMPKINS

A pumpkin is a vernacular term for mature winter squash of

species and varieties in the genus Cucurbita that has culinary
and cultural significance but no one agreed upon botanical or
scientific meaning.

The term “pumpkin”, is sometimes used interchangeably with

“squash” or “winter squash”, and is commonly used for
cultivars of:

– Cucurbita argyrosperma

– Cucurbita ficifolia

– Cucurbita maxima

– Cucurbita moschata

– Cucurbita pepo
Native to North America areas such as northeastern Mexico
and southern United States, C. Pepo pumpkins are one of the
oldest domesticated plants, having been used as early as
7.000 to 5.500 BC.

Today, pumpkins of varies species are widely grown as food,

as well as for aesthetic and recreational purposes. The
pumpkin's thick shell contains edible seeds and pulp. Pumpkin
pie, for example, is a traditional part of Thanksgiving in the
United States and Canada, and the pumpkins are frequently
carved as “Jack-o-lanterns” for decoration on Halloween,
although commercially canned pumpkin puree and pumpkin
pie fillings are usually made of different types of pumpkin
varieties from those that are used to carve jack-o-lanterns.
ETYMOLOGY AND
TERMINOLOGY
According to the Oxford English Dictionary, the English word
Pumpkin comes from the Ancient Greeks (romanized pepon),
meaning the word “melon”. Uder this theory, the term
transitioned through the Latin word peponem and the Middle
French word pompon to the Early Modern English word
pompoin, which was later changed to the word pumpkin by
the 17th. Century English colonists, shortly after encountering
pumpkins upon their arrival in what is now the northeastern
United States.

An alternative derivation for the pumpkin is the Massachusett

word pohpukum, meaning, “grows forth around”.

This term would likely have been used by the Wampanoag

people, (who speak the Wopanaak dialect of Massachusett),
when introducing pumpkins to the English Pilgrims at
Plymouth Colony that is located in present day
Massachusetts. The English word squash is also derived from a
Massachusetts word that is variously transcribed as
askootasquash, ashk8tasqash, or, in the closely related
Marragansett language, as askutasquash.
Scientists as well as researchers has noted that the term
pumpkin and related terms ayote and calabaza are applied to
a wide range of winter squash with various sizes and various
shapes. The term tropical pumpkin is sometimes used for
pumpkin cultivars of the species Cucurbita moschata.
DESCRIPTION
PUMPKIN FRUITS are a type of botanical berry that is know as
a pepo.

Characteristics commonly used to define, “pumpkin”, includes

smooth and slightly ribbed skin, a deep yellow to orange
color. White, green, and other pumpkin colors also exist world
wide.

While C. Pepo pumpkins generally weigh between 3 to 8

kilograms or 6 to 18 pounds, “Giant pumpkins”, can exceed a
tonne 2,000 pounds in mass.

Most are varieties of Cucurbita maxima, and were developed

through the efforts of botanical societies and enthusiasts
farmers.

The largest cultivars of the spieces Cucurbita maxima

requently reach weights of over 34 kilograms or 75 pound,
with current record weights over 1,226 kilograms or 2,703
pounds.
BIT OF HISTORY
THE OLDEST evidence of this plant the Cucurbita pepo
pumpkin is fragments founf in Mexico that are dated beween
7,000 and 5,500 BC.

Pumpkins and other types of squash species, alongside of

maize and beans that is features in the Three Sisters Method
of companion planting that is practiced by many North
American indigenous societies.

However, larger modern pumpkin cultivars are typically

excluded as their weight may damage other crops.

Within decades after Europeans began colonizing all sections

of North America, illustration of pumpkins similar to the
modern cultivars Small Sugar pumpkin and Connecticut Field
pumpkin were published in Europe.
CULTIVATION
PUMPKINS ARE A warm weather crop that is usually planted
by early July in the Northern Hemisphere. Pumpkins require
that the soil temperatures 8 centimeters or 3 inches deep are
at least 15.5 degrees C or 60 degrees F and that the soil holds
water well.

Pumpkin crops may suffer if there is lack of water, because

the temperatures below 18 degrees C or 65 degrees F, or if
they are grown in soils that become waterlogged. Within
these conditions, pumpkins are considered hardy, and even it
many leaves and portions of the vine are removed or
damaged, the plant can quickly grow secondary vines to
replace what was removed.

Pumpkins produce both male and female flowers, with

fertilization usually performed by bees. In the United States,
pumpkins have historically been poppinated by the native
squash bees, Peponapis pruinosa, but the bees have declined,
which is probably partly due to farmers using pesticide,
(imidacloprid) sensitivity. Ground based bees, such as the
squash bee and the eastern bumblebee, are better suited
to manage the larger pollen particles that pumpkins create.
One hive per acre or 0.4 hectares, or 5 hives per 2 hectares is
recommended by the U.S. Department of Agriculture. If there
are inadequate bees for pollination, gardeners and farmers
may have to hand pollinate. Inadequately pollinated
pumpkins usually start growing but they fail to develop.

Pumpkin field.
PRODUCTION

Pumpkin Production.
In 2020, the world production of pumpkins, squash and
gourds was 28 million tonnes, with China leading the pack
with 27% of the total production.

PUNPKIN PRODUCTION (2020)

(which includes gourds ans squash)

COUNTRY – MILLIONS OF TONNES

CHINA – 7.4
IN DIA – 5.1
UKRAINE – 1.3
RUSSIA – 1.1
UNITED STATES – 1.1
SPAIN – 0.8

TOTAL WORLD WIDE – 28.0

IN THE UNITED STATES

One of the most popular crops in the United States was

pumpkins, in 2017 over 680 million kilograms or 1.5 billion
pounds of pumpkins were produced by farmers. Some of the
top pumpkin producing states was Illinois, Indiana, Ohio,
Pennsylvania and California. The pumpkin is the state squash
of Texas.

According to the Illinois Department of Agriculture, 95% of the

U.S. Crop that is intended for processing is grown in Illinois.
41% of the overall pumpkin crop for all uses originated in the
state of Illinois, more that five times the nearest competitor,
California, whose pumpkin industry is centered in the San
Joaquin Valley, and the majority of that comes from five
counties in the central part of the state.

Nestle, operating under the brand name Libby's, produces

85% of the processed pumpkins in the United States at their
plant in Morton, Illinois.
 A pumpkin patch in Oregon.

In the fall of 2009, rain in Illinois davastated the Libby's

pumpkin crop, that, combined with a relatively weak 2008
crop depleting that year's reserves, and resulted in a shortage
affecting the entire country during the Thanksgiving holiday
season.

Another shortage, that was somewhat less severe, affected

the 2015 crops.
The pumpkin crop grown in the western United States, which
constitutes approximately 3 to 4% of the national crop, is
primarily for the organic market. Terry County, Texas has a
substantial pumpkin industry, that is centered largely on
miniature pumpkins. Illinois farmer Sarah Frey sell around 5
million pompkins annually, predominantly for use as lanterns.
 NUTRITION

Nutrition in pumpkins.
NUTRITION in a 100 gram or 3.5 ounce amount of raw
pumpkin provides 110 kilojoules or 26 kilocalories of food
energy and is an excellent source or 20% or more the Daily
Value (DV) of provitamin A, beta-carotene and vitamin A (53%
DV). Vitamin C is present in moderate content (11% DV), but
no other nutrients are in significant amounts (less than 10%
DV). Pumpkin is 92% water, 6.5% carbohydrates, 0.1% fat, and
1% protein.

PUMPKIN, RAW

Nutritional value per 100 g (3.5 oz)

Energy – 109 kj (26 kcal)

Carbohydrates – 6.5 g
Sugar – 2.76 g
Dietary fiber – 0.5 g
Fat – 0.1 g
 Protein – 1 g

Vitamins – Quantity -- %DV

Vitamin A equiv. -- 426 ug – 53%
Beta-carotene – 3100 ug – 29%
Lutein zeaxanthin – 1500 ug
Thiamine (B1) –0.05 mg – 4%
Riboflavin (B2) – 0.11 mg – 9%
Niacin (B3) – 0.6 mg – 4%
Pantothenic acid (B5) – 0.298 mg – 6%
Vitamin (B6) – 0.061 mg – 5%
Folate (B9) – 16 ug – 4%
Vitamin C – 9 mg – 11%
Vitamin E – 0.44 mg –3%
Vitamin K – 1.1 ug – 1%
 Minerals – Quantity -- %DV

Calcium – 21 mg – 2%
Iron – 0.8 mg – 6%
Magnesium – 12 mg – 3%
Manganese – 0.125 mg – 6%
Phosphorus – 44 mg – 6%
Potassium – 340 mg – 7%
Sodium – 1 mg – 0%
Zinc – 0.32 mg – 3%

Other constituents – Quantity

Water – 91.6 g

US recommendation for adults.

 USES

Some uses for pumpkins.

CUKINARY

Most parts of the pumpkin plant are edible, including the

fleshy shell, the seeds, the leaves, and the flowers. When the
pumpkin is ripe, the pumpkin can be boiled, steamed, and
even roasted. The pumpkins that are immature may be eaten
as summer squash.

SHELL AND FLESH

In the United States, and Canada, pumpkins are part of the

traditional autumn harvest, eaten mashed and making its way
into soup and puree. Often, pumpkin flesh is made into
pumpkin pies, an other various kinds of desserts which are a
traditional staple of the American and the Canadian
Thansgiving holidays. Pumpkin puree is sometimes prepared
and frozen for later use.

FLOWERS
In Mexico, and in the southwestern United States, pumpkin
and squash flowers are a popular and widely available food
item. They can be used to garnish dishes, or dredged in a
batter then fried in oil.

LEAVES

Pumpkin leaves are also eaten in Zambia, where they are

called, “chibwabwa”, and they are boiled and cooked with
groundnut paste as a side dish.

SEEDS

The pumpkin seeds are known as pepitas, and they are also
edible and they are also nutrient rich. They are about 1.5 cm
or 0.5 inches long, flat, asymmetrically oval, light green in
color and usually covered by a white hush.

Although some pumpkin varieties produce seeds without

them. Pumpkin seeds are a popular snack that can be found
hulled or semi-hulled at grocery stores. Per ounce serving,
pumpkin seeds are good source of protein, zinc, copper and
magnesium.

Matured Pumpkin Seeds (Roasted).

 Roasted Pumpkin Seeds

Seeds Without The Husks (or covering).

PUMPKIN SEED OIL

The pumpkin seed oil is a thick oil that is pressed from roasted
seeds that appears red or green in color. When the oil is used
for cooking or as a salad dressing, pumpkin seed oil is
generally mixed with other oils because of its strong flavor.
Pumpkin seed oil contains fatty acids such as oleic acid and
alpha-linolenic acid.

Pumpkin Seed Oil # 1

Pumpkin Seed Oil # 2

Pumpkin Seed Oil # 3

ANIMAL FEED

Pumpkin seed meal from Cucurbita maxima and Cucurbita

moschata have been demonstrated to improve the nutrition
of eggs for human consumption, and Cucurbita pepo seed has
successfuly been used in place of soybeans in chicken feed.

Pumpkin Seed Meal # 1

Pumpkin Seed Meal # 2

Pumpkin Seed Meal # 3

 CULTURE

Halloween Festival.
HALLOWEEN

In the United States, and in Canada, the carved pumpkin was

first associated with the harvest season in general, long before
it became an emblem of “Halloween”. The practice of carving
produce for Halloween originated from the Irish myth about a
man named, “Stingy Jack”.

Here are some “Jack-O-Lanterns”.

The practice of carving pumpkin “Jack-o-lanterns”, that is for
the Halloween season developed from a traditional practice in
Ireland as well as in Scotland and in other parts of the United
Kingdom of carving lecterns from:

– Turnip

– Mangelwurzel

– Swede (rutabaga)

These vegetables continue to be a popular choice even today

as carved lanterns in Scotland and Northern Ireland, although
the British purchased a million pumpkins for Halloween in
2004, reflecting the spread of pumpkins carving in the United
Kingdom.

Immigrants to North America began using the native

pumpkins for carving, that were both readily available and
were much larger making them easier to carve then turnips.
Not until 1837 did jack-o-lanters appear as a term for a
carved vegetable lantern, and the carved pumpkin lantern
associated with Halloween is recorded in 1866.

However, in 1900, an article was published on Thanksgiving

entertaining recommended a lit jack-o-lantern as a part of the
festivities that encourage children and families to join
together to make their own jack-o-lanterns.

The traditional American pumpkin that is used for making

these jack-o-lanterns in the Connecticut field variety.
Kentucky field pumpkin is also among the pumpkin cultivars
that is grown specially for carving jack-o-lanterns.

A Jack-o-lantern.
CHUNKING

Pumpkin chunking is a competitive activity in which teams

build various mechanical devices designed to throw a
pumpkin as far as possible:

– Catapulting

– Trebuchets

– Ballistas

– Air cannons

Are the most common mechanisims that are usually used.

PUMPKIN FESTIVALS AND COMPETITIONS

Growers of giant pumpkins often compete to grow the most

massive pumpkins. The Festivals may be dedicated to the
pumpkin and these competitions. In the United States, the
town of Half Moon Bay, California, holds an annual Art and
Pumpkin Festival, including the World Champion Pumpkin
Weigh-Off.

The record for the world's largest and heaviest pumpkin was
1,226 kilograms or 2,703 pounds, was established in Italy in
2021.

FOLK MEDICINE

Pumpkins have been used as folk medicine by the Native

Americans to treat intestinal worms and urinary infections,
and this Native American remedy was adopted by American
doctors in the early 19th. Century, as an anthelmintic for the
expulsion of worms. In Germany and in southeastern Europe,
seeds of C. Pepo were also used as folk remedies to treat
irritable bladder and benign prostatic hyperplasia.

In China, C. Moschate seeds were also used in traditional

Chinese medicine for the treatment of the parasitic disease
schistosomiasis and for the expulsion of tape worms.

FOLKLORE AND FICTION

There is some connections in folklore and popular culture

between pumpkins and the supernatural, such as:

. The custom of carving pumpkins which derives from folklore

about a lost soul that is wandering the earth.

. In the fairy tale Cinderella, the fairy godmother turns a

pumpkin into a beautiful carriage for the title character, but a
midnight it reverts back to a regular pumpkin.

. In some addaptions of Washington Irving's ghost story The

Legend Of Sleepy Hollow, the headless horseman is said to use
a pumpkin as a substitute for a head.
 CULTIVARS

The species and varieties include many economically

important cultivars with a variety of different types, shapes,
color, and flavors that are grown for different purposes.
Variety is used here interchangeably with cultivars, but not
with species or taxonomic variety.

IMAGE:
NAME: Al Haci
SPECIES: Cucurbita moschata
Origin: Kashmir
DESCRIPTION: The people of Kashmir dry Al Hachi pumpkins
to eat in the winter, when deep snowfall can isolate a valley.

IMAGE:
NAME: Big Max
SPECIES: Cucurbita maxima
ORIGIN:
DESCRIPTION: Big Max can exceed 100 pounds or 45 kilograms
and 20 inch or 510 mm in diameter under ideal growing
conditions. The variety was hybridized for its size during the
early 1960s. Individual fruit are round to slightly flattened.

Big Max

IMAGE:
NAME: Butternut pumpkin
SPECIES: Cucurbita moschate
ORIGIN: Massachusetts, U.S.A.
DESCRIPTION: These plants are often called Butternut squash,
has a pumpkin like flavor when it is eaten. Has orange flesh
which is darker than skin.
 Butternut pumpkin.

IMAGE:
NAME: Calabaza
SPECIES: Cucurbita moschata
ORIGIN: West Indies and Cuba
DESCRIPTION: The calabaza is a variety that is originating in
Cuba and the West Indies. It is also cultivated in the
Philippeans as well as in the United States.
 Calabaza pumpkin.

IMAGE:
NAME: Chinese pumpkin
SPECIES: Cucurbita moschata
ORIGIN: North America, possibly from an origin that is in
Central America.
DESCRIPTION: This plant as its name suggests for its
resemblance to a wheel of cheese, this cultivar has been
noted for its long storage ability as well as relatively poor
culinary characteristics. One of Duchesne's 1786 botanical
illustrations depicts a fruit that has been identified with the
Chinese pumpkin.

The Chinese pumpkin.

IMAGE:
NAME: Connecticut field pumpkin
SPECIES: Cucurbita pepo
ORIGIN: North America
DESCRIPTION: This plant is considered to be one of the oldest
pumpkins in existence. Widely used for autumn decorations,
either whole jach-o-lanterns.
IMAGE:
NAME: Dickinson pumpkin
SPECIES: Cucurbita moschata
ORIGIN: North America
DESCRIPTION: This plant is oblong, ribbed fruit that weigh up
to 40 pounds and they are widely used for canning. Brought
by Elijah Dickinson from Kentucky to Illinois in 1835. Cultivars
similar to Dickinson pumpkin were grown by the Seminole
people as well as farmers in Cuba and coastal and southern
Mexico. Libby's Select is classified either as a selection from
the Dickinson Pumpkin or a selection from the same parent
lineage.

IMAGE:
NAME: Dill's Atlantic Giant
SPECIES: Cucurbita maxima
ORIGIN: North America
DESCRIPTION: Dill's Atlantic Giant pumpkin was bred by
Howard Dill from sources including Mammoth Pumpkin
variety. The variety were planted in 1979, who then went on
to set the giant pumpkin record in 1980 with a 459 pounds or
208 kilograms.

Dill's Atlantic Giant Pumpkin.

IMAGE:
NAME: Galeux d' Eysines
SPECIES: Cucurbita maxima
ORIGIN: France
DESCRIPTION: The Galeux d' Eysines is mentioned Vilmorin-
Andrieux's album Les Plantes Potageres in 1883. It is noted
for peanut like growths, that is caused by a build up of sugar.
Its name may have originally been Borde Galeux d' Eysines,
that is translated to embroidered with scabs from Eysines.
Immature pumpkins can be etched with words or designs that
become warts as the plant matures. Galeux d' Eysines was
reportedly brought to the United States in 1996 from the Foire
aux Potirons pumpkin festival in Tranzault, France by author
Amy Goldman.

Galeux d' Eysines Pumpkin.

IMAGE:
NAME: Japanese Pie Pumpkin
SPECIES: Cucurbita argyrosperma
ORIGIN: Pennsylvania, U.S.A.
DESCRIPTION: The Japanese pie pumpkin is so called because
its seeds become crazed, resembling to American the
appearance of Chinese characters or Japanese kanji. This
variety was intoduced by Samuel Wilson of Pennsylvania back
in 1884.

The Japanese Pie Pumpkin.

IMAGE:
NAME: Jarrahdale pumpkin
SPECIES: Cucurbita maxima
ORIGIN: Australia
DESCRIPTION: A variety with blue gray skin, and is names after
the Western Australian town of Jarrahdale. The Jarrahdale
closely resembles the Queensland Blue. It cuts easily, and has
an orange, sweet tasting flesh.

The Jarrahdale Pumpkin.

IMAGE:
NAME: Jonathan Pumpkin
SPECIES: Cucurbita argyrosperma
ORIGIN:
DESCRIPTION: This plant is available commercially since early
as 1891 from Livingston Seed. The name Jonathan may
originated as a form of melioration against the character of
Brother Jonathan that was sometimes used as mocking
personification of the United States. By satirists in Europe.
Brother Jonathan was also used within the United States
either as a characterizing the epitome of thrift and
industriousness, or an unsophisticated bumpkin.

IMAGE:
NAME: Kabocha
SPECIES: Cucurbita maxima
ORIGIN: Japan
DESCRIPTION: In North Amarica, Kobocha or the Japanese
pumpkin are generally kuri kabocha, a cultivar that is created
from seiyo kabocha (buttercup squash). Varieties of kabocha
includes:

– Ajihei

– Ajihei No. 107

– Ajihei No. 331

– Ajihei No. 335

– Cutie

– Ebisu

– Emiguri

– Marron d'Or

– Miyako

In Japan, “Kabocha”, may refer to either this squash, or to the

Western pumpkin, or indeed to other squashes.
 Kabocha Pumpkin.

IMAGE:
NAME: Kentucky Field Pumpkin
SPECIES: Cucurbita moschate
ORIGIN: Cuba, Mexico or the United States
DESCRIPTION: The Kentucky field pumpkin is among the
pumpkin cultivars grown specially for carving punkins. It has
been classified as part of a group of Cucurbita moschata
cultivars that historically was grown by the Seminole people in
the United States southeast, as well as by farmers in,
Alabama, Louisiana, ans Mississippi. Similar cultivars were
identified in Cuba as well as coastal and southern Mexico.
Kentucky Field Pumpkin # 1

Kentucky Field Pumpkin # 2

IMAGE:
NAME: Musquee de Provence, Moscata di Provenza or
Fairytale pumpkin
SPECIES: Cucurbita moschata
ORIGIN: France
DESCRIPTION: This is a large pumpkin from France with sweet,
fragrant, deep orange flesh often sold by the slice due to its
size.

Fairytale Pumpkin # 1
 Fairytale Pumpkin # 2

IMAGE:
NAME: Seminole Pumpkin
SPECIES: Cucurbita moschata
ORIGIN: Florida, U.S.A.
DESCRIPTION: A landrace originally cultivated by the Seminole
people of what is now Florida. Naturalists recorded Seminole
pumpkins hanging from trees in the 18th century.
 A Seminole Pumpkin.

IMAGE:
NAME: Styrian Pumpkin
SPECIES: Cucurbita pepo
ORIGIN: Styria
DESCRIPTION: Styrian pumpkin, (Cucurbita pepo subsp. Pepo
var. Styriaca or var. Oleifera), have hull-less seeds that is used
in Austria and Slovenia as part of a pumpkin seed oil industry
that presses their roasted seeds.
 Styria Pumpkin.

IMAGE:
NAME: Sugar Pumpkin
SPECIES: Cucurbita pepo
ORIGIN: North America
DESCRIPTION: The sugar pumpkin is one of the easiest
varieties of pumpkin documented by European colonists upon
arrival in North America. It has a sweeter flesh than the
similar but the larger Connecticut Field pumpkin.

Sugar Pumpkin (Cucurbita pepo).

HEALTH BENEFITS OF
PUMPKINS

Here Are Two Pumpkins.

HERE ARE some of the reasons why you should incorporate
pumpkins into a daily diet. Pumpkins are what is said to ve a,
“Winter Squash”, that belongs to the Cucurbitaceae family. It
is native to North America, and these plants are very popular
around Thanksgiving and Halloween.

In the United States, pumpkin typically refer to Cucurbita

pepo, that is an orange type of winter squash. In some other
regions around the world such as Australia, these pumpkins
may refer to any kind of winter squash.

While this plant is commonly view as a “vegetable”, pumpkins

is scientifically is a “fruit”, because it has seeds. It is more
nutritionally similar to vegetable than fruit.

Beyond its great taste and flavor, pumpkin is nutritious and is

linked to many health benefits.

I will try to list here some of the health benefits that these
amazing plants provides:
PUMPKINS ARE HIGHLY NUTRITIOUS

Pumpkins has an impressive nutrient profile. One cup of

cooked pumpkin or 245 grams contains:

– Calories: 49

– Fat: 0.2 g

– Protein: 2 g

– Carbohydrates: 12 g

– Fiber: 3 g

– Vitamin A: 245% of the DV

– Vitamin C: 19% of the DV

– Manganese: 11% of the RDI

– Vitamin B2: 11% of the RDI

– Vitamin E: 10% of the RDI

– Iron: 8% of the RDI

also contains small amounts of magnesium, phosphorus, zinc,
folate and several other B vitamins.

Besides the pumpkin being packed with different vitamins and

minerals, it is also relatively low in calories, and it has 94%
water.

Pumpkins are also very high in beta-carotene, and carotenoid

that the body turns into vitamin A. Also pumpkin seeds are
edible, nutritious and also linked to a number of other health
benefits.

IT IS HIGH IN ANTIOXIDANTS

The high antioxidants that the pumpkin contains may reduce

your risk of chronic diseases. The free radicals in the pumpkins
are molecules that is produced by the body's metabolic
process. Though highly unstable, they have a useful role to
play, such as destroying harmful bacteria that is in the body.
However, excessive free radicals in the body can create a
number of different problems.

Since pumpkins contain antioxidants such as, beta-carotene,

beta-carotene and beta-cryptoxanthin. These chemicals can
neutralize freed radicals, stopping them from damaging the
cells.

In some animal and test-tube studies that was done showed

that these antioxidants protect the skin against sun damage
and it lowers the risk of certain cancers, eye disease and other
different conditions that affect the body.

IT MAY BOOST IMMUNITY

The pumpkins are loaded with nutrients that can boost the
immune system.
 The Immune System Booster.

For example, it is high in beta-carotene, which the body turns

into vitamin A.

Recent studies that was done by researchers show that

vitamin A can strengthen the immune system and can fight

infections. Conversely, people with vitamin A deficiency can

have a weaker immune system. These pumpkins are also high
in vitamin C, that have been shown to increase white blood
cell production in the body, help immune cells work more
effectively and make fresh wounds heal at a faster rate.
IT MAY PROTECT EYESIGHT

Lutei, Zeaxanthin and Vitamin A can protect your eyesight.

Doctors tell us that it is very common for eyesight to diminish
as people age.

Eating the right nutrients can lower the risk of sight loss.
Pumpkin is plentiful in nutrients that have been linked to
strong eyesight as the human body ages.

For instance, its beta-carotene content that provides the body

with the necessary vitamin A. Scientists have found that
vitamin A deficiency is a very common cause of blindness.

Scientists have analized 22 different studies and they have

discovered that people with higher intake of beta-carotene
has a significantly lower risk of cataracts, which is a common
cause of blindness.
 Different varieties of pumpkins.

Pumpkins are also one of the best source of lutein and also
zeaxanthin, the two compounds that is linked to lower the
risks of age-retated macular degeneration or (ADM) and
cataracts.
In addition it also contains good amounts of vitamin C and E,
that function as antioxidants which may prevent free radicals
from damaging the eye cells.

IT PROMOTES WEIGHT LOSS

The pumpkin is considered by scientists and researcher as a

“Nutrient dense food”. That means that it's incredibly low in
calories despite being packed with nutrients and minerals.

In fact, the pumpkins clocks in at under 50 calories per cup .r

245 grams and consists of about 94% of water. Simply put,
these pumpkins is a weight loss friendly food because you can
consume more of it than other carbohydrate source, such as
rice and potatoes, but still take in fewer calories.

And not to mention, pumpkin is a great source of fiber, which

can help to curb your appetite.

MAY LOWER THE RISK OF CANCER

The antioxidants that is in pumpkins may lower the risk of
cancer. Cancer is a very serious illness in which the cells grow
abnormally. Cancer cells produce free radical in the body to
help them multiply faster.Pumpkins are high in carotenoids,
which are compounds that can function in the body as
antioxidants. This allows them to neutralize the free radicals
that are through out the body, and may protect against
certain types of cancers.

In an analysis of 13 different studies, researchers have shown

that people with higher intake of alpha-carotene and beta-
carotene had significantly lower risk of stomach cancers.

In many number of other human studies also found that

individuals with high intakes of carotenoids have lower risk

of throat, panceas, breast and other cancers.

IT CAN PROMOTES HEART HEALTH

Vitamin C, potassium and fiber may benefit heart health.
Pumpkins contains a variety of nutrients that can improve
heart health. The high potassium, fiber and vitamin C, which
has been linked to heart benefits.

Many studies have shown that people with higher potassium

intakes appear to have lower blood pressure and a reduced
risk of heart attacks, stokes, which are the two risk factors for
heart disease.

Pumpkins are also high in antioxidants, that may protect

“bad” LDL cholesterol from oxidizing. When LDL cholesterol
particles oxidize, they can clump along the walls of blood
vessels, that can restrict your vessels and raise your risk of
heart disease.

PROTECTS HEALTHY SKIN

 Promotes wellness.

All the pumpkins are loaded with minerals and nutrients

which are great for your skin health. It's high in carotenoids
like bata-carotene, that your body turns into vitamin A.
In many studies that was done has shown that carotenoids
such as beta-carotene can act as a natural sunblock. Once it is
ingested, carotenoids are trandported to various organs in the
body including the skin. Here they help to protect the skin
cells against damage from harmful UV rays.

Pumpkins is also high in vitamin C, that is vital for skin health.

The body needs this vitamin to make collagen, which is a
protein that keeps the skin strong and healthy.

Moreover, pumpkins contain lutein, vitamin E and zeaxanthin

and many more antioxidants that have been shown to boost
the skin's defences against UV rays.

EASY TO ADD TO DIET

Pumpkins are delicious, very versatile and is easy to add to

your daily diet.

Pumpkins sweet flavor is a popular ingredient in many dishes

such as custards, pies and pancakes. However, pumpkin works
just as well in savory dishes such as roasted vegetables, soups
and pastas.

The pumpkins have a very tough skin, so it requires some

effort to slice. Once the pumpkin is cut, you can scoop out the
seeds and any stringy parts, then slice the pumpkin into
wedges, as it is easier to work with.

The plants seeds are also edible and is packed with many
nutrients, minerals, vitamins that offer many other benefits.
For instance, the pumpkin seeds can improve bladder health.

Pumpkins is also available in the super market as pre-cut or

canned, giving you flexibility with your recipes and
preparations.

When buying canned, be sure to reed the labels that are on

the can carefully, because not all products will be 100%
pumpkin and you may want to avoid added ingredients,
particularly sugar.
The easiest way to eat pumpkins is to season it with salt and
black pepper and roast it in the oven. Many people also enjoy
making it into soup, especially during the winter, or making it
into pumpkin pie, (which is my favourite).

Pumpkins In A Cart.
PEOPLE WHO SHOULD'T
EAT PUMPKINS

Pumpkins Galore.
Like I have mentioned previously in the early parts of this e-
book, some people may experience allergies after eating
pumpkins. So be careful, you can also check with your family
doctor of other reactions that you might get.

Pumpkins is also considered as a mild diuretic, that means

that eating a lot of pumpkin may induce a, “Water Pill Effect”
reaction, increasing the amount of water and salt your body
expels through urine.

This effect may harm people that is taking certain medications

such as lithium. Diuretics can impair your body's ability to
remove lithium, causing serious side effects.

Although pumpkins are found healthy, many pumpkin bases

junk foods, such as lattes, candied and pie fillings, these are
loaded with sugar. THEY DO NOT offer the same health
benefits as eating the fruit.
POSSITIVE EFFECTS OF
THE SEED OIL

Pumpkin Seed Oil.

There is more to pumpkin than meets the eyes. You may think
that pumpkin festive fall decorations or the ingredients for
that perfect pumpkin pie, but pumpkin has other uses. The
pumpkin seed oil for example also have many health benefits.

Researchers say that pumpkin seed oil is said to help promote

urinary health and heart health, not to mention many more. It
is full of minerals, vitamins and anti-inflammatory agencies,
along with linoleic and oleic acid.

Traditionally, pumpkin seed oil and pumpkin seeds in general

have been said to boost mood and ward off depression. In the
past findings from the British Journal of Psychiatry, for
example, stated and shown that positive results from giving
pumpkin seeds to children with depression.

EFFECTS ON HAIR AND SKIN

The pumpkin seed oil has been linked to positive effects on

hair growth, especially in men.
In one study that was done on pumpkin seed oil, scientists
found that men that took 400 milligrams of pumpkin seed oil
every day for 24 weeks actually had 40% more hair growth
than men in the placebo group. There was no adverse effects
found.

EFFECTS ON HEART HEALTH

We are told tat saturated fats are no good for healthy hearts.
But it can still be confusing to know which fats are OK to eat.
Pumpkin seed oil is actually an unsaturated fat, meaning that
it is good kind of fat. Unsaturated fats like pumpkin seed oil
can actually promote a healthy heart.

In one animal study that was done, scientists found that

pumpkin seed oil not only helps to lower cholesterol, but it
also had anti-inflammatory effects. The seed oil has also been
shown to lower blood pressure in mice.

EFFECTS ON PROSTATE HEALTH

Pumpkin seed oil, along with palemetto oil, has been shown

promising results as alternative therapy for benign prostate

hypertrophy (BPH). BPH is a common condition where the
prostate becomes enlarged. This can be extremely painful and
block the flow of urine.
A study that was done in Korean men that had BPH has found
that pumpkin seed oil may act as an effective alternative
medicine with no adverse reactions.

Participants in the study saw an improvement in their

symptoms, including better urinary flow.
Researchers as well as scientists has found that optimal
results occurred when pumpkin seed oil was paired with
palemetto oil.

EFFECTS ON URINARY HEALTH

In general, pumpkin seed oil seems to have a positive effect
on the urinary tract. This tract is made up of the kidneys, the
bladder, and the urethra, that connects the bladder to the
urinary opening.

Researchers and scientists has done a small study in which

they gave participants between 500 to 1,000 milligrams of
pumpkin seed oil.

IThe participants saw a drastic improvement in their

overactive bladder symptoms, including wetting themselves
at night.

EFFECTS ON MENOPAUSE

In one early study that was done, scientists and researchers

have found that pumpkin seed oil was found to help relieve
some of the symptoms of manopause in males and females.
Male manopause chart.
 Female manopause chart.

This includes a decrease in hot flashes, joint pain and

headaches. For women taking pumpkin seed oil also had an
increase in their HDL levels, which is the “good” cholesterol.
HELPS BONE HEALTH
The pumpkin seeds contain magnesium, which is very
important for bone formation.

High magnesium intake has associations with higher bone

density. Additionally, low blood levels of magnesium have
links to an increased risk of ostreoporosis in postmenopausal
women.

INSOMNIA PREVENTION

Pumpkin seeds are rich in the amino acid tryptophan, with a 1

ounce servings containing 0.16 grams.

People have used tryptophan to treat chronic insomnia

because the body converts it into serotonin, the “feel good”
or “relaxing” hormone, and melatonin, the “sleep hormone.”

According to a study that was done suggested that consuming

1 gram or more of tryptophan before bedtime can improve
sleep quality.

IMPROVES SEXUAL HEALTH

Many people have traditionally used pumpkin seeds as a

aphrodisiac.

These seeds are rich in zinc, which can benefit male fertility.
According to a 2018 study that was done, tells us that it can
improve both sperm quality and a 2019 study found that
pumpkin seed extract could be useful for people with benign
prostatic hyperplasia, a kind of prostate enlargement that can
cause trouble with urinating.
 SOME PUMPKIN
RECIPES

“A Great Tasting Pumpkin Pie, Charlie Brown”.

THIS “SUPERFOOD”, isn't just for seasonal lattes and holiday
pies and desserts. It is commonly thought as a vegetable, but
the pumpkin is actually a fruit (berry), and it's a fall favorite
that is packed with many health benefits.

“It's time to give a new meaning to pumpkins, Charlie Brown”.

“The Great Pumpkin”, the stunning squash is considered by all
a “Superfood”, a title typically reserved for “Natural Foods”
that are especially nutrient dense, while it is generally low in
calories. In other words, yes: PUMPKIN IS VERY GOOD FOR
YOU.

If you've typically though of pumpkin as a seasonal splurge, it

is time that you rethink it. Why reserve pumpkins for just
Thanksgiving and Halloween .

When there are so many delicious, healthy, ways that you can
consume it all year long. Here are some examples:

– Roast pumpkins in the oven as a side dish.

 – Stir puree or canned pumpkin into sauces, stews or soup,
to thicken them.

– Substitute for fat or oil in bread, pancakes and muffins.

– Add pumpkin to plain or vanilla yogurt with some

pumpkin spice and just a bit of liquid honey.

– Mix pumpkin into a smoothie or turn it into a healthy

pudding.

Though fresh pumpkins are not in season until the autumn,

canned pumpkins make it easy, not to mention delicious and
healthy, to enjoy this “Superfood”, throughout the whole
year.
 HEALTHY PUMPKIN PASTA
(By Martha Stewart Kitchens)

INGREDIENTS:

1/2 small sugar pumpkin

4 tbsp extra virgin oil, plus more for drizzling

Kosher salt and freshly ground peppermint

2 tbsp liquid honey

1/2 pound whole grain pasta

2 tsp minced garlic

2 minced anchovies, (optional)

1/2 cup finely chopped toasted walnuts

1/4 cup chopped parsley

1/2 cup finely grated Parmesan cheese

NETHOD:

Preheat the oven to 425 degrees. Peel pumpkin and cut into 1
inch chunks (about 4 cups). Toss 2 tbsp of olive oil, 1/2 tsp
salt, and the honey. Roast on a baking sheet until tender,
about 45 minutes.

Meanwhile, bring a pot of a well salted water to a boil. Add

pasta and cook according to package directions
While the pasta is cooking, heat remaining 2 tbsp olive oil, and
anchovies (optional) in a skillet over medium high heat

until fragrant, about 1 minute. Add walnuts and pumpkin.

Toss to combine and heat through. Set aside.

Drain pasta, reserving 1 cup cooking water. Toss pasta with

1/2 cup cooking water and stir in parsley and Parmesan
cheese. Season with salt and pepper, drizzle with olive oil.
Transfer to a bowl, and toss well with walnuts and pumpkin
mixture. Serve immediatly.

Originally appeared in:Whole Living, October 2010.

 PUMPKIN IN PECORINO GRATIN
(By Martha Stewart Kitchens)

PREP. TIME: 15 minutes

TOTAL TIME: 45 minutes

INGREDIENTS:

2 slices white sandwich bread

1/4 cup grated Pecorino Romano cheese

Coarse salt and pepper

3 cups Sugar Pumpkin puree

2 tbsp butter, cut in small pieces

METHOD:

Preheat the oven to 450 degrees. In a food processor,

combine bread and cheese. Season with salt and pepper, and
pulse until large crumbs form.

Season sugar pumpkin puree with salt and pepper; spoon into
a 1 quart baking dish. Sprinkle with crumb mixture, and dot
with butter. Bake until crumbs are browned, 15 to 20 minutes.

Originally appeared: Everyday Food, October 2008

 EASY PUMPKIN CREAM TRIFLE
(By Stacey Lynch)

PREP. TIME: 25 minutes

COOK TIME: 45 minutes
ADDITIONAL TIME: 2 hours
TOTAL TIME: 3 hours 10 minutes

INGREDIENTS:

1 (18.25 ounce) package spice cake mix

1 (3.4 ounce) package instant vanilla pudding

1 cup pumpkin puree

1/2 cup waterlogged

1/2 cup vegetable oil

3 eggs

2 tsp pumpkin pie spice

2 cups cold milk

2 (3.4 ounce) package cheesecake flavor instant pudding and

pie filling

2 cups whipped topping

1 cup chopped toasted pecans

1 cup English toffee bits

METHOD:

Preheat oven to 350 degrees F (175 degrees C). Lightly grease

a 9x13 baking dish.

Combine the cake mix, vanilla pudding mix, pumpkin, water,

oil, eggs, and pie spice in a large mixing bowl, pour into the
prepared dish.

Bake in the preheated oven for 45 to 50 minutes. Allow to

cool to room temperature on a wire rack. Cut the cake into 1
inch cubes.

Whisk together the milk and cheesecake pudding mix. Allow

to set, about 2 minutes. Fold the whipped topping into the
pudding mixture.

Layer 1/3 of the cake cubes into the bottom of a large bowl;
top with 1/3 of the cream mixture and sprinkle with 1/3 of the
pecans and toffee bits. Repeat layering until all incredients are
used. Refrigerate 1 hour before serving.
 GREAT PUMPKIN DESSERT
(By Nancy)

PREP. TIME: 15 minutes

COOK TIME: 1 hour
TOTAL TIME: 1 hour 15 minutes
MAKES: 24 pieces

INGREDIENTS:

1 (15 ounce) can pumpkin puree

1 (12 fluid ounce) can evaporated milk

1 cup white sugar

3 large eggs
4 tsp pumpkin pie spice

1 (15.25 ounce) package yellow cake mix

3/4 cup unsalted butter, melted

1 1/2 cup chopped walnuts

METHOD:

Preheat the oven 350 degrees F (175 degrees C). Grease a

9x13 inch baking dish.

Mix pumpkin puree, evaporated milk, sugar, eggs, and

pumpkin pie spice together in a bowl until well combined;
pour into the prepared dish. Sprinkle cake mix over top, then
drizzle with melted butter and top with walnuts.
Bake in the preheated oven until a knife inserted near the
center comes out clean, about 1 hour. Let cool completely
before cutting into 24 squares.
 PUMPKIN CAKE
(By Sue Case)
(Tested by Allrecipes Test Kitchen)

PREP. TIME: 30 minutes

COOK TIME: 30 minutes
TOTAL TIME: 1 hour

INGREDIENTS:

2 cups all purpose flour

3 tsp baking powder

2 tsp baking soda

2 tsp ground cinnamon

1/4 tsp salt

2 cups white sugar

1 1/4 cup vegetable oil

2 cups canned pumpkin

1 tsp vanilla extract

4 large eggs

1 cup chopped walnuts (optional)

METHOD:

Preheat the oven to 350 degrees F (175 degrees C). Grease

and flour a 12x18 inch sheet pan.

Sift flour, baking powder, baking soda, cinnamon, and salt

together in a large bowl; set aside.

Beat sugar and oil together in a large bowl with an electric

mixer until smooth.

Blend in pumpkin and vanilla, then beat in eggs one at a time.

Gradually beat in flour mixture until just combined.

Stir in walnuts; spread batter into the prepared sheet pan.

Bake in the preheated oven until a toothpich inserted in the

center of the cake comes out clean, about 30 minutes. Allow
to cool.
 ROASTED PUMPKIN
(Martha Stewart Kitchens)

INGREDIENTS:

1 small pumpkin (such as sugar pumpkin)

2 tbsp extra virgin oil

3/4 tsp salt

1/2 tsp black pepper

METHOD:

Preheat oven to 400 degrees F.

Cut pumpkin in half; scrape out seeds.

Drizzle pumpkin with olive oil, and season with salt and
pepper. (Omit pepper if using in sweet dishes.)

Place cut side down on a baking sheet. Roast until very soft,
about 35 to 45 minutes.

Originally appeared in: Whole Living, October 2010.

 COCONUT FISH, AND PUMPKIN STEW
( By Greg Lofts )

PREP. TIME: 25 minutes

TOTAL TIME: 50 minutes

INGREDIENTS:

2 tbsp vegetable oil

2 shallots, cut into thin rings (1 cup)

1 tbsp fresh thyme leaves

1 tsp minced Scotch bonnet or serrano pepper

Kosher salt and fresh ground pepper

1 pound Calabaza squash, peeled and cut into 3/4 inch pieces

1 cup tomato sauce

1 1/4 pound skinless cod fillet, cut into 1 1/4 inch pieces

1 can (13.5 ounces) light coconut milk

4 cups packed baby spinach (5 ounces)

Cooked rice, for serving (optional)

Lime wedges, for serving

METHOD:

Heat oil in a pot over medium high. Add shallots, thyme, and
chile pepper; season with salt. Cook, stirring occasionally,
until shallots are golden brown in places, about 4 minutes.

Add squash, tomato sauce, and 1 1/2 cup water; bring to a

boil, then reduce heat to medium low, cover, and cook until
squash is tender, 10 to 12 minutes. Meanwhile, season fish
with salt and pepper.

Stir coconut milk and fish into stew. Cook at a bare simmer,
stirring occasionally, until fish is just cooked through, about 5
minutes. Add spinach and simmer, gently stirring, until wilted
and darkened slightly, about 1 minute. Spoon stew over rice
and serve with lime wedges.

Originally appeared in: Martha Stewart Living, November

2019.
 PUMPKIN DIP
(Martha Stewart Kitchens)

INGREDIENTS:

3 sugar pumpkins, (about 2 pounds each)

5 tbsp olive oil, plus more for brushing pan

Coarse salt and freshly ground pepper

3 sprigs rosemary

3 garlic cloves, unpeeled

1 tbsp grated Parmesan cheese

Crudites, bread, and crackers, for serving

METHOD:

Preheat over to 425 degrees F. Slice the tops of the pumpkins.

Remove the seeds, and discard. Drizzle the insides of the
pumpkins with 1 tbsp olive oil (each). Season with salt and
pepper. Place 1 sprig (each) of rosemary and 1 clove of garlic
into the cavity of each pumpkin.

Place the pumpkins in an oiled 11x13 inch pan, and bake in

the oven until the skin is easily pierced with a knife, 30 to 40
minutes. Remove pumpkins from the oven, allow to cool.

Carefully remove the flesh from the pumpkins, reserving shell

for most attractive pumpkin for serving. Squeeze roasted
garlic from papery skins; place in a bowl of a food processor.
Add pumpkin flesh; puree until smooth. If puree is watery or
thin, place it in a fine mesh sieve lined with damp cheesecloth,
and allow liquid to drain for 20 to 30 minutes.

Add the grated Parmesan cheese and remaining 2 tbsp olive

oil to the pumpkin mixture. Stir to combine. Adjust seasoning
with salt and pepper if necessary. Serve at room temperature
in pumpkin shell with crudits, bread, and crackers.

Originally appeared in: Martha Stewart Living, November

2001.
 RIGATONI WITH ROASTED PUMPKIN
AND GOAT CHEESE
( By Martha Stewart Kitchens )

PREP. TIME: 15 minutes

TOTAL TIME: 1 hour

INGREDIENTS:

Coarse salt and black pepper

12 ounces rigatoni

2 tbsp butter

5 ounces fresh goat cheese, crumbled

Roasted Pumpkin with shallots and sage

METHOD:

In a large pot of boiling salted water, cook pasta until al dente.

Reserve 1/2 cup pasta water; drain pasta, and return to pot.
Add butter, cheese, and pasta pater; toss until butter is
melted.

Gently fold in roasted pumpkin with salt and pepper. Divide

among serving bowls, and serve immediately.

Originally appeared in: Everyday Food, October 2008.

 MAPLE ROASTED PUMPKIN SALAD
( By Martha Stewart Kitchens )

PREHEAT OVEN: 450 degrees F

PREP. TIME: 25 minutes
TOTAL TIME: 1 hour 15 minutes

INGREDIENTS:

1/4 cup pepitas (hulled pumpkin seeds)

1 sugar pumpkin (3 1/2 to 4 pounds), peeled, seeded, and cut

in 1 1/2 inch chunks

5 tbsp olive oil

6 garlic cloves, unpeeled

1/4 to 1/2 tsp red pepper flakes

Coarse salt and black pepper

2 tbsp plus 2 tsp pure maple syrup

3 tbsp fresh lime juice

1 tbsp Dijon mustard

1 1/2 pounds arugula (2 to 3 bunches, thick stems removed),

washed and dried

6 ounces feta cheese

METHOD:
Preheat oven to 450 degrees F. Spread pepitas on a large
rimmed baking sheet; toast in oven, tossing occasionally, until
fragrant and beginning to brown, 5 to 7 minutes. Set aside.

On a large, rimmed baking sheet, toss pumpkin with 2 tbsp oil,

garlic, red pepper, salt, and black pepper.

Roast, tossing occasionally, until pumpkin is tender, 25 to 30

minutes.

Remove garlic cloves from sheet pan; set aside. Drizzle

pumpkin with 2 tbsp maple syrup; toss to coat.

Return to oven and continue roasting, tossing occasionally,

until pumpkin is glazed, 5 to 10 minutes more; let cool.

Meanwhile, cut off root ends of garlic cloves; squeeze out

garlic and mash to a paste with the side of a knife.
Transfer to a large bowl. Add lime juice, mustard, remaining
maple syrup; season with salt and pepper.

Whisking constantly, add remaining oil in a steady stream; set

aside.

Add arugula and pumpkin and toss to combine. Serve salad

sprinkled with toasted pepitas and crumbled feta cheese.

Originally appeared in: Body+Soul, October 2007.

PUMPKIN CRAFTS

Crocheted Pumpkin.
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