[Image: pumpkin]Pumpkin can help fight diseases such as cancer, especially lung cancer. Beta carotene (which the body converts to vitamin A) and certain antioxidants (vitamin C and E) are believed to protect against cancer. Deep-yellow vegetables, such as pumpkins, and also dark-green vegetables are rich sources of beta carotene.
Cancer is not one disease but many diseases with a common root of uncontrolled cell growth. Foods in your diet might offer protective nutrients such as antioxidants. Pumpkin, a good source of beta carotene, helps your body fight off developing tumors.
Beta carotene may be important in the fight against heart disease, too. Studies show that women who eat more beta carotene per day have a lower risk of heart attack than women who eat less beta carotene per day.
The U.S. Department of Agriculture recommends eating 3 to 5 servings of vegetables a day. One serving equals one-half cup of cooked vegetables. Include pumpkin and other orange or deep-yellow vegetables as sources of antioxidants in your meals and snacks.
Selecting a Pumpkin
When buying a pumpkin, look for a rich, orange color and a stem that is dry, but attached. It should be free from scars and cracks. A well formed heavy pumpkin has more meat, less waste and a sweeter flavor. If kept dry and at a temperature of about 50 degrees (this is cooler than room temperature), a whole pumpkin can stay in good condition as long as three months. Once it is cut, it must be wrapped and refrigerated.
Preparation and Uses
Pumpkins provide the makings of spicy pumpkin pie, pumpkin bread or muffins, as well as various puddings and custards. For an interesting change, stuff a small pumpkin with meats, vegetables or seafood. Pumpkin can be made into a delicious soup, sometimes mixed with pureed carrots or carrot pieces, sliced onions and green onions, chopped celery, parsley and other ingredients.
Halve or quarter the pumpkin. Remove seeds and stringy portions. Cut into small pieces. Cut off rind. Cook, covered, in small amount of lightly salted boiling water for 25-30 minutes. Since pumpkin is a watery vegetable, use only a little cooking water. Drain and mash well. Place mashed pumpkin in strainer, let drain about 30 minutes to remove excess liquid. One 5-pound pumpkin makes about 4 cups of mashed, cooked pumpkin.
One cup provides about 49 calories, 0.2 g fat (3%), 12 g carbohydrates, 1.8 g protein, 0.0 g cholesterol, 2.5 g sodium, 5 mg beta carotene, 0 g fiber.
Fresh Pumpkin Soup
one-half cup chopped onion
one-half cup water
2 chicken bouillon cubes
one-half cup pumpkin puree
2 and one-half cups half-and-half or light cream
1 and one-half pear juice
one-fourth teaspoon ground ginger
one-fourth teaspoon white pepper
pear slices (optional)
In a large saucepan combine onion, water, and bouillon cubes. Bring to a boil. Reduce heat and simmer, covered, about 10 minutes or until onion is very tender; cool slightly.
Transfer mixture to a blender container or food processor bowl. Add pumpkin. Cover and blend or process until smooth. Return pumpkin mixture to saucepan.
Stir in half-and-half or light cream, pear juice, ginger and white pepper. Cook and stir until heated through; garnish with pear slices.