Someone Tell Charlie it's Nutritious

Happy Halloween!  I always look forward to this spooky (and delicious) holiday.  This Halloween is particularly special because it's my daughter's first.  We spent the last few weekends visiting local farms to feed the animals, take in a hayride, and best of all, to find the perfect pumpkin.  Which got me thinking, what's in a pumpkin?  Are they good for you?

A pumpkin's bright orange color isn't just for attracting attention on your porch.  Instead, the bright color is a dead giveaway that the pumpkin is loaded with beta-carotene.  Beta-carotene is a plant carotenoid that is converted to vitamin A in the body.  Current research shows beta-carotene may reduce the risk of certain types of cancer and heart disease.  Pumpkins are also loaded with nutrients, such as potassium and iron.  One cup of cooked pumpkin is just 49 calories, 12 grams of carbohydrates and 3 grams of dietary fiber.  

When selecting a pumpkin, look for one without blemishes, firm and heavy.  You can store your pumpkin in a cool dark place for up to two months.  If you can't find your perfect pumpkin, or wish to enjoy the healthy fruit all year long, pick up some canned pumpkin (without salt of course).

For a delicious Halloween treat, check out Paula Dean's recipe for yummy pumpkin bars.  Or toast the season with pumpkin seeds.

Fruit or Vegetable? It's a Seedy Situation.

So what makes a fruit a fruit, and a vegetable a vegetable?  According to botanists (smart people that study plants), a fruit is the part of the plant that develops from the flower and also the part that contains the seeds.  All of the other parts of the plant are considered vegetables.  This includes the stems, leaves, roots and flower buds.

Of course a typical fruit list always includes apples, oranges, bananas and grapes.  But it's time to expand this list to include the following surprises:  avocado, beans, pea-pods, cucumbers, nuts, squash, tomatoes, sunflower seeds and even pumpkins.  Vegetables  include celery, lettuce, beets, carrots and potatoes. 

As we all know, fruits and vegetables are loaded with healthy nutrients.  They are low in calories and fat, and high in fiber, antioxidants, vitamins and minerals.  Fruits and vegetables provide energy, protect against disease and help control weight.  You should aim for two or more cups of fruit a day, and two and a half cups of vegetables.  Choose whole fruits over fruit juices and dried fruit.

"Keen-wa, Keen-what?"

As a practicing Pescatarian, quinoa is an essential staple in my diet.  After hearing several of my friends pronounce the food incorrectly (and in the oddest ways), it became clear to me that quinoa merited its own post.  Quinoa (pronounced keen-wa) may be new to us, but has been enjoyed by many other civilizations for thousands of years.  Quinoa is a seed that can be prepared like a whole grain, just as you would rice or barley.  This super-food is actually a complete protein, providing all essential amino acids.  The seeds also contain good amounts of calcium, phosphorus and iron.  Quinoa is gluten free, cholesterol free and even kosher for passover. 

Quinoa takes just fifteen to twenty minutes to prepare.  Prior to preparation, be sure to rinse the seeds in a fine strainer or cheesecloth under running water.  When cooked, quinoa is light and fluffy with a slightly nutty flavor.  Prepare quinoa as a delicious side dish, high protein breakfast, or as a base in your vegetable pilaf.  Click here for one of my favorite herb quinoa recipes from celebrity chef Giada De Laurentiis.  Easy and delicious.

Taste the Rainbow

Antioxidants protect your cells from free radicals.  Free radicals are toxic molecules that are produced when your body breaks down food, or by environmental substances such as cigarette smoke, sunlight or pesticides.  Though some free radicals are beneficial for immune function, most are harmful and can damage our healthy cells through a process called oxidation.  Oxidation is thought to be a factor in the development of certain diseases including heart disease and cancer.

Luckily, our bodies produce antioxidants to help neutralize these harmful free radicals.  We can up our intake of antioxidants by eating a well balanced, colorful diet. The following foods are particularly good sources:

Berries:  blueberries, blackberries, raspberries and strawberries

Beans:  red, kidney, pinto and black

Fruit:  apples, avocados, cherries, pears and plums

Vegetables:  artichokes, spinach, red cabbage, potatoes and broccoli

Beverages: green tea, coffee, red wine and pomegranate

Nuts:  walnuts, pistachios, pecans and hazelnuts

And most importantly, dark chocolate!