As American as Pumpkin Pie
Fall is a magical time of year. Indian Summers, hayrides, the harvest, and the unmistakable glow of bright colors on the leaves are all constants in our autumn memories. In America, the pumpkin is the fruit most associated with the fall season, steeped in rich traditions and celebrated for its health benefits. Let's take a closer look now at our beloved 'Great Pumpkin.'
Native to North America, the pumpkin has been around for about 9,000 years, with the oldest seeds found in Mexico dating back to between 7000 and 5550 B.C. Historically, Mesoamericans used it as a third component in their famed 'Three Sisters' planting technique in which squashes were used as a barrier to corn and beans, locking in moisture while locking out weeds.
The Portuguese are credited for the pumpkin's spread to Africa, China, and Japan by including them in their commercial projects during the fifteenth and sixteenth centuries. Irish immigrants in the 1800s used the pumpkin instead of potatoes and turnips for carving their jack-o-lanterns, which also aided in an increased use of the squash.
Today we find pumpkin recipes and decorations used in many of our diverse fall festivals and holiday observances, including Indigenous People's Day, All Saints Day, The Day of The Dead, and Thanksgiving. In recent years, Americans have added to the pumpkin recipe patch incorporating more than just the traditional pie. Our delightful pumpkin has been spiced, celebrated in the form of a latte, infused into teas, mixed into cheesecakes, and added to various favorite sweets.
While this winter squash is as American as pumpkin pie, we may have learned some things from its use in interesting savory dishes in other countries worldwide. Some basic examples are pumpkin chili and empanadas from Mexico, pumpkin and black bean burritos or enchiladas from South America, pumpkin beef or shrimp stews from Africa, and pumpkin curry or masala for rice from India. Complete deliciousness!
The pumpkin is rich in vitamins, minerals, potassium, and antioxidants, low in sugar, and high in fiber and beta-carotene. It is made of more than 90% water, allowing it to be used as a dietary aid for most people (be careful if you take lithium, as it can cause side effects). The benefits of eating pumpkin include increased eye, heart, and metabolic health. Eating pumpkin as the whole fruit in more savory dishes (avoiding the overuse of sugar products) boosts immunity, wards off chronic diseases, and works toward lowering your cancer risk. It's a pure health powerhouse, but as always, check with your doctor if you have or are being treated for any health concerns.
Try incorporating pumpkin into your diet today, and enjoy your health this autumn!
This article first appeared in the Traveler Weekly Newspaper September, 2023
