Food for Thought: Benefits of Holiday Foods

It is the time of year when nights are getting long, days short, and we crave foods to keep us warm & happy. Winter months can trigger biological changes that make us inclined to eat more calorie-dense foods. Many of us notice a shift from garden fresh veggies & fruits, to foods that are more rich in carbohydrates. These shifts in our diets are most likely the result of several factors including evolution and psychology. Prior to technological advances such as housing, clothing and heating, we (humans) had to increase our body weight prior to winter to keep warm and increase our chances of surviving in harsh environmental conditions. Think of bears hibernating.

The relatively new field of nutritional psychology has emerged with a better understanding of how our guts and brains interact; we now know that our stomachs can produce dopamine and serotonin. These chemicals are also released when we exercise, as well as with sunlight exposure. So, in winter, when sunlight is at a minimum and exercise limited due to weather conditions, we eat comfort foods to get a dose of dopamine and serotonin to make us feel content and happy. We know from social learning theory that people learn from each other through observation, imitation and modelling. This suggests that what we ate and did as children during the winter/holiday season will have an impact on what we choose to eat as adults. Think about your favorite holiday food… is there a connection to a memory from your childhood?

We are going to spend the next few articles examining foods we traditionally eat during the holidays and how they can be incorporated into meals to maximize their benefits. This week, we will focus on Pumpkin!

Pumpkin is a type of winter squash that is native to North America and is particularly rich in Vitamin A, about 245% of your Recommended Daily Intake. It also contains Vitamin C, Potassium, Vitamin E, Iron, and is a good source of fiber. As it’s approximately 94% water, it is relatively low in calories, and a great source of beta-carotene—which our bodies use to turn into vitamin A.

 Pumpkin is loaded with vitamins that may result in a boost in immunity. Pumpkin is packed with about 20% of the recommend daily intake for Vitamin C, which helps in the production of white blood cells. White blood cells help to protect and fight infection. The minerals found in pumpkin like magnesium, iron, and potassium are central to blood pressure regulation.

What about the pumpkin seeds? Well, they are filled with zinc, magnesium, iron, and potassium and contain about 6 grams of fiber and about 7 grams of protein per serving! Making them a great snacking option that will help you feel full, longer.

This time of year, it’s easy to find fresh pumpkins, but don’t rule out canned pumpkin either. Pumpkin is easy to incorporate into different dishes—even breakfast foods like waffles, muffins, and pancakes. Or try it as a sauce—you can substitute pumpkin for cheese in most sauces. Halve the amount of cheese in a recipe and add pumpkin, garlic, and onion to add creaminess without sacrificing flavor. Pumpkin can be substituted for butter or oil in most baking dishes. For substituting butter, use ¾ the amount called for with pumpkin, and for oil, it’s a simple 1 to 1 ratio.

Try out these pumpkin recipes this holiday season and let us know your favorite!

Vegan Pumpkin Alfredo Noodles

Ingredients

•    ½ cup raw cashews

•    2 cups hot water

•  2 tbsp olive oil

• 3 garlic cloves, minced

• ¼ tsp ground sage

• 1 cup pumpkin puree

• ½ cup nutritional yeast

• 1 lb gluten-free pasta

• Salt & Pepper

Cook pasta. While the pasta is cooking add cashews and hot water to a blender and blend until creamy (about 1 min.) Set to the side. Then in a large skillet, add olive oil, garlic, and sauté. Add pumpkin puree and half of the cashew milk you created—stir until smooth. Add the remainder of the cashew milk, nutritional yeast, salt, pepper, and sage. Stir until smooth and adjust seasonings as need. Drain the pasta and add to the pan and toss with the sauce.

Roasted Pumpkin Apple Soup

Ingredients

• 1 lb pumpkin

• 1 Granny Smith Apple (cored and quartered)

• 1 onion

• 2 cloves garlic

• 1 tbsp olive oil

• 1 ¼ cup vegetable stock

• Feta or Goat Cheese

• Salt & Pepper

If using a fresh pumpkin roast on 400 degrees F on a large baking sheet. Remember to scoop out the seeds and quarter the pumpkin and drizzle with olive oil.

Add apples, onion, garlic, pumpkin, salt & pepper to a stock pot saute until tender. Add ½ cup vegetable stock and blend until smooth (emersion blender works best). If the soup is too thick, add vegetable stock until desired consistency. Serve warm and garnish with feta or goat cheese and or toasted pumpkin seeds.

Maple Pumpkin Bread

Ingredients

• 1 ½ cups whole-wheat, regular, or gluten free flour

• 1 tsp baking soda

• ½ tsp baking powder

• 2 tsp ground cinnamon

• ½ tsp ground nutmeg

• 2 eggs

• 1 cup pumpkin puree

• ¼ cup orange juice

• ½ cup maple syrup (adjust for desired sweetness)

• 1/3 cup coconut oil (melted and cooled)

• 1 tsp vanilla extract

• Orange zest and crushed pecans

Preheat the oven to 350 degrees F and grease loaf pan. Mix flour, baking soda baking powder, cinnamon, nutmeg together in a bowl. In a separate bowl, whisk eggs, pumpkin puree, coconut oil, orange juice, maple syrup, and vanilla together. Pour wet ingredients into the dry and mix together until combined. Pour batter into the loaf pan and sprinkle with crushed pecans (if desired). Bake for 45-55 mins and let cool before serving. Top with orange zest for garnish.