Pumpkins!

Pumpkins have arrived!

One of my favorite vegetables of all time!  Every year I make it a point to incorporated pumpkin into one of my traditional recipes!  This time I vamped up my old fashion potato pancakes with pumpkin!  These are traditionally made with potatoes or sometimes zucchini.  I wanted to add a little zesty flavor and orange twist using pumpkin!

For the pumpkin: I bought a little pie size pumpkin.  I didn’t have an left over pumpkins from carvings this year.  So, I started by cutting this pumpkin in half. It was nearly impossible to cut up! I cut about one piece of it and decided to through the  rest in the oven and roast it in order to easily scoop out the pulp of it for later!  The miracle of roasting!  I cut it in half and scooped out the pumpkin seeds (for later of course).  Baked the pumpkin at 350 degrees F for about 1 – 2 hours until it became the desired texture.  I scooped out all of the pumpkin pulp.

As for the raw piece I cut before baking, I graded it finely using a cheese grader.  It was about 1/2 cup of graded pumpkin.  It would be best to grade up raw pumpkin to add to the pancakes, rather than using canned.  Libby’s makes an awesome canned pumpkin, but unfortunately the texture would be different in the end if you use that.  Fresh and shredded is recommended~!  I also took a baby gold potato and shredded that up too, about 1/2 cup and added it in!

For the pancakes: Lately I have had a thing for the heart healthy Bisquick mix.  I started with about a cup of that. Added about 1/4 cup of fat-free milk.  Incorporated that together and then whisked in an egg.  Whisked in my pumpkin & potato until it became a pourable, with a minimal wet consistency.  I added more Bisquick mix as needed. Pour on buttered pan in desired shapes and sizes and Finito!  Not bad.  Oh I also added a little salt pepper and cinnamon to the mix.  Gotta love the sweet savory flavors! Buona cucina a tutti! (Happy cooking to all)!

For an even healthier twist: Use only egg whites, omit the salt from the spices, and use a natural PAM cooking spray for little to no added calories when frying!

For the pumpkin seeds: Pre-heated the oven to 350 degrees F.  I did not rinse my seeds off, leave the remaining pumpkin texture and bits on thier to add additional flavor.  I sprinkled the seeds with salt, pepper and cinimmon.

Toasted them for about 10 – 15 minutes shaking the pan a couple times, until golden brown! Let cool and Buon appetito!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Let’s not forget what’s good about pumpkins!

Their resilient orange color means it is a vegetable FULL of beta-carotene, Vitamin A and much more!  Eat up for a healthy skin completion along with a flue charged supply of antioxidants!! 🙂  They are a low calorie food (45 calories per cup!), full of moisture, and contain about 12 grams of carbohydrate per CUP!  A little less than one serving of carbohydrate!  That’s not bad!  Pumpkin doesn’t only have to be reserved for additions to recipes, pies or cakes.  It can also be used as a side dish, similar to a butternut squash!  It can be baked, roasted or boiled to be used as a savory sweet dish! It is after all a part of the squash family!

Pumpkin Nutrition facts:

Pumpkin, cooked, boiled, drained, without salt

Refuse: 0%  
NDB No: 11423 (Nutrient values and weights are for edible portion)

Nutrient Units 1.00 X 1 cup, mashed
——-
245g
Proximates
Water
g
229.54
Energy
kcal
49
Energy
kJ
203
Protein
g
1.76
Total lipid (fat)
g
0.17
Ash
g
1.52
Carbohydrate, by difference
g
12.01
Fiber, total dietary
g
2.7
Sugars, total
g
2.50
Minerals
Calcium, Ca
mg
37
Iron, Fe
mg
1.40
Magnesium, Mg
mg
22
Phosphorus, P
mg
74
Potassium, K
mg
564
Sodium, Na
mg
2
Zinc, Zn
mg
0.56
Copper, Cu
mg
0.223
Manganese, Mn
mg
0.218
Selenium, Se
µg
0.5
Vitamins
Vitamin C, total ascorbic acid
mg
11.5
Thiamin
mg
0.076
Riboflavin
mg
0.191
Niacin
mg
1.012
Pantothenic acid
mg
0.492
Vitamin B-6
mg
0.108
Folate, total
µg
22
Folic acid
µg
0
Folate, food
µg
22
Folate, DFE
mcg_DFE
22
Choline, total
mg
15.2
Vitamin B-12
µg
0.00
Vitamin B-12, added
µg
0.00
Vitamin A, RAE
mcg_RAE
612
Retinol
µg
0
Carotene, beta
µg
5135
Carotene, alpha
µg
853
Cryptoxanthin, beta
µg
3552
Vitamin A, IU
IU
12230
Lycopene
µg
0
Lutein + zeaxanthin
µg
2484
Vitamin E (alpha-tocopherol)
mg
1.96
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
µg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
µg
2.0
Lipids
Fatty acids, total saturated
g
0.091
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.002
14:0
g
0.012
16:0
g
0.064
18:0
g
0.005
Fatty acids, total monounsaturated
g
0.022
16:1 undifferentiated
g
0.012
18:1 undifferentiated
g
0.012
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.010
18:2 undifferentiated
g
0.005
18:3 undifferentiated
g
0.005
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.022
Threonine
g
0.051
Isoleucine
g
0.056
Leucine
g
0.083
Lysine
g
0.096
Methionine
g
0.020
Cystine
g
0.005
Phenylalanine
g
0.056
Tyrosine
g
0.073
Valine
g
0.061
Arginine
g
0.096
Histidine
g
0.027
Alanine
g
0.049
Aspartic acid
g
0.181
Glutamic acid
g
0.326
Glycine
g
0.047
Proline
g
0.047
Serine
g
0.078
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
USDA National Nutrient Database for Standard Reference, Release 24 (2011)

Pumpkin seeds Nutrition facts: 

Seeds, pumpkin and squash seeds, whole, roasted, without salt

Refuse: 0%  
Scientific Name:  Cucurbita spp.
NDB No: 12163 (Nutrient values and weights are for edible portion)

Nutrient Units .25 X 1 cup
——-
16g
Proximates
Water
g
0.72
Energy
kcal
71
Energy
kJ
299
Protein
g
2.97
Total lipid (fat)
g
3.10
Ash
g
0.61
Carbohydrate, by difference
g
8.60
Fiber, total dietary
g
2.9
Minerals
Calcium, Ca
mg
9
Iron, Fe
mg
0.53
Magnesium, Mg
mg
42
Phosphorus, P
mg
15
Potassium, K
mg
147
Sodium, Na
mg
3
Zinc, Zn
mg
1.65
Copper, Cu
mg
0.110
Manganese, Mn
mg
0.079
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
Thiamin
mg
0.005
Riboflavin
mg
0.008
Niacin
mg
0.046
Pantothenic acid
mg
0.009
Vitamin B-6
mg
0.006
Folate, total
µg
1
Folic acid
µg
0
Folate, food
µg
1
Folate, DFE
mcg_DFE
1
Vitamin B-12
µg
0.00
Vitamin A, RAE
mcg_RAE
0
Retinol
µg
0
Vitamin A, IU
IU
10
Vitamin D (D2 + D3)
µg
0.0
Vitamin D
IU
0
Lipids
Fatty acids, total saturated
g
0.587
12:0
g
0.003
14:0
g
0.004
16:0
g
0.380
18:0
g
0.190
Fatty acids, total monounsaturated
g
0.965
16:1 undifferentiated
g
0.007
18:1 undifferentiated
g
0.958
Fatty acids, total polyunsaturated
g
1.415
18:2 undifferentiated
g
1.401
18:3 undifferentiated
g
0.012
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.052
Threonine
g
0.109
Isoleucine
g
0.153
Leucine
g
0.252
Lysine
g
0.222
Methionine
g
0.067
Cystine
g
0.036
Phenylalanine
g
0.148
Tyrosine
g
0.123
Valine
g
0.239
Arginine
g
0.488
Histidine
g
0.082
Alanine
g
0.140
Aspartic acid
g
0.300
Glutamic acid
g
0.522
Glycine
g
0.217
Proline
g
0.121
Serine
g
0.139
USDA National Nutrient Database for Standard Reference, Release 24 (2011)

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