Just a reminder that the FINAL Bowdoin Geneva Farmers’ Market of the season will be TODAY from 3:00-6:00pm, in the parking lot of Bowdoin Street Health Center at 230 Bowdoin Street. We are celebrating an amazing season of delicious and nutritious produce from our dedicated farmers with an end-of-season Harvest Festival! And you won’t be shocked to hear that the wonderful pumpkin, will be our featured vegetable of the week!
Don’t miss all that there is to enjoy this week:
|PUMPKINS!||Winter squash||Sweet peppers|
|Apples||Swiss chard||Hot peppers|
Bowdoin Street Health Center’s Nutritionist, Tien Le, shares with us the wonderful nutritional attributes of the noble and symbolic featured vegetable this week: the pumpkin!
The pumpkin is a member of the Cucurbit family which also includes squash (both summer and winter varieties), melon, and – as you may have guessed from the family’s name – cucumbers. Pumpkins are native to North America and some believe it to have been cultivated as long as maize (corn) – originating around 3500 B.C. Pumpkins can range in size from less than 1 lb. to over 1,000 lbs!
The pumpkin is very high in fiber and vitamin A and contains plenty of beta carotene, which has been shown to help prevent cancer and cardiovascular disease. Also, high-fiber diets may prevent overeating, a great concern in American diets. The pumpkin also boasts generous amounts of phosphorus, potassium, calcium, and iron.
Pumpkin seeds, also known as pepitas, are another nutritional boon delivered by the pumpkin! The seed of the pumpkin are rich in omega-3 fatty acids and hold many of the same nutritional benefits as other seeds/nuts (with a much lower prevalence of allergy).
Featured Recipe: Toasted Pumpkin Seeds
Have you always wondered what to do with all the slimy seeds you scrape out of the pumpkin in the process of carving your jack-o-lantern? Here’s a fabulous and healthy way to make the most of your pumpkin purchase!
2 cups of pumpkin seeds, prepared as below
1 tablespoon olive oil
1 teaspoon of salt
First, prepare your seeds:
- Separate the seeds from the stringy pumpkin insides.
- Put seeds in a bowl or colander and rinse under a faucet to remove any remaining pumpkin.
(OPTIONALLY: you could soak the pumpkin seeds in water for 8-12 hours or overnight. Soaking the seeds (or any grain) causes growth hormones in the seeds to become active, releasing more nutrients.*)
- Lay seeds out on paper towels to dry.
- Now toast ‘em up!
- Preheat the oven to 225°F
- Mix the seeds with the oil and salt and spread on cookie sheet or wide baking dish
- Bake at 225°F for about an hour or until crisp.
- Allow to cool and serve as a great snack!
Healthy Food Article of the Week:
We all know that Halloween is traditionally all about the candy, but it’s important to remember that with a little creativity and moderation, that Halloween can be both fun and healthy! This article “Healthy Halloween: Alternatives to a Sugar-Filled Holiday” provides a great roadmap to follow to navigate your family’s way through the holiday.
Hope to see you this afternoon!