Pumpkin is a ubiquitous part of the American fall season—which is understandable, considering that it’s indigenous to this part of the world.
This time of year, many people will carve pumpkins for Hallowe’en. But unfortunately, after the outside is carved, most of the time people throw the inside away. And that’s a shame, because the “meat” and seeds of the pumpkin have some great health benefits.
Pumpkin History
Many Native Americans used pumpkin as both a food and a medicine. The first settlers from Europe added it to their diets and then some of them helped spread it to the rest of the world by returning to their birthplaces in Europe with the seeds.
Pumpkin Nutrition
Pumpkin meat is very high in carotenoids, which are what give pumpkins their orange color. Carotenoids are really good at neutralizing free radicals—nasty molecules that can attack cell membranes and leave the cells vulnerable to damage.
Pumpkins are also high in lutein and zeaxanthin, which scavenge free radicals in the lens of the eye. Therefore, they may help prevent the formation of cataracts and reduce the risk of macular degeneration, a serious eye problem than usually results in blindness.
Besides carotenoids, lutein, and zeaxanthin, which are all antioxidants, pumpkins have a lot of common nutrients, like iron, calcium, zinc, and fiber.
Pumpkin seeds, also called pepitas, are very high in protein: one ounce of seeds provides about seven grams of protein. They also contain copper, iron, magnesium, manganese, phosphorus, and zinc.
The healthiest way to enjoy pumpkin seeds is to eat them raw after soaking and drying them. Once you’ve removed the seeds from your pumpkin, first wash in cool water to remove any pumpkin residue, then soak them in a bowl of purified, salted water for 8 hours to remove any enzyme inhibitors that could upset your stomach.
After soaking, dehydrate the seeds in a dehydrator (or very low oven) at 105 degrees for at least 12 hours. If you wish, you can sprinkle them with some sea salt or cayenne pepper before you dry them to make them extra tasty!
So the next time you’re carving a pumpkin and are tempted to just throw out the inside—don’t! Save the flesh and seeds and eat them instead.
And if you’re not into pumpkin carving, don’t pass by those small specimens at the farmer’s market or produce section. Pumpkin is a delicious and nutritious way to enjoy the fall harvest season.
Here is one of my favorite gluten and dairy free ways to help you get the most out of your pumpkins this season.
Related:
Raw Vegan Pumpkin Cheesecake
This recipe for raw pumpkin cheesecake is vegan, gluten and dairy free to help you get the most out of your pumpkins this season.
Ingredients
Crust
- 1 1/2 cups raw pecans best if soaked and dehydrated in advance
- 1/3 cup raisins
- 1/4 tsp. ground cinnamon
- sea salt
Filling
- 1/2 cup dates softened, pitted and packed
- 1/2 cup raw honey or maple syrup
- 1/4 cup lemon juice
- 2 cups raw cashews soaked 2 hours, drained
- 1/2 cup young coconut meat about 1 young coconut
- 1 Tbsp. pumpkin pie spice or make it with 1/4 Tbsp. nutmeg, 1/4 Tbsp. cinnamon, 1/4 Tbsp. allspice, 1/4 Tbsp. ground cloves
- 1/2 cup coconut oil warmed to liquid
- 3 ounces Irish Moss OR 4 Tbsp. kudzu OR 2-3 Tbsp. grass-fed gelatin, dissolved into 1/2 cup purified water (Follow package directions for dissolving.)
Topping
- 3/4 cup raw pumpkin chopped
- 1/4 cup carrots peeled and chopped
- 6 Tbsp. purified water
- 2 tsps. lemon juice
- 1/4 cup dates soaked
- 1 tsp. pumpkin pie spice or make it with 1/4 tsp. nutmeg, 1/4 tsp. cinnamon, 1/4 tsp. allspice, 1/4 tsp. ground cloves
Instructions
Crust
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In a food processor, process pecans, raisins, cinnamon, and salt until the mixture begins to stick together.
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Press the crust mixture evenly in the bottom of an 8-inch spring form pan.
Filling
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Make the Irish Moss into a gel according to package instructions.
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Process the dates, honey, and lemon juice in a food processor until smooth.
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Add the pumpkin pie spice, cashews and coconut meat and process until completely smooth.
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Add the coconut oil and Irish moss gel and process until well incorporated. (*If you can't find Irish Moss at the health food store, don't worry! You can make the cheesecake without it, but serve it straight from the refrigerator, and keep it cool.)
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Pour the filling onto the crust.
Topping
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Place the pumpkin and carrot along with the water and lemon juice in a blender and blend until smooth.
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Add the dates and pumpkin pie spice and blend again until smooth.
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Spread the pumpkin topping evenly on top of the filling.
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Chill at least 3 hours before serving.
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Enjoy!
Recipe Notes
To use the Irish moss in its dried seaweed form (look for whole, not powdered), rinse it well, soak it in water for about 12 hours until it swells, then boil it thoroughly with the liquid you want to set before you strain it out.
Adapted from Rachel Fracassa
Recommended for This Recipe
Photo credit: We Like it Raw
Pumpkin is such an alround food that lots of people overlook. I love cheesecakes and I am always looking for new recipes, so thankyou.
I could just be blind, but in Filling Directions you refer to adding pumpkin when processing, but I don’t see it listed in the Filling Ingredients. How much is needed and can I sub canned/boxed organic pumpkin? Or are you just referring to the pumpkin pie spice, no actual pumpkin in the filling?
Thanks for the recipes. I have a 12 pound squash I want to dehydrate the seeds and do some thing with the meat, so your recipes came in handy.
Some in my family are grain intolerant, so I am preparing things we can use without using grains. Thanks for the nice recipes.
My pleasure! I hope you find many more grain free recipes you like here!
That cheesecake looks amazing, and I love that it doesn’t contain cheese! Thanks for sharing this at Gluten-Free Wednesdays.
Mmm, I am lovin’ the idea of the raw pumpkin cheesecake, and I think my husband would love it too! Thanks for sharing on Hearth & Soul Hop. 🙂
I found this post really interesting, especially how nutritious pumpkin really is! Both your recipes sound delicious. I was particularly intrigued by the Raw Pumpkin Cheesecake.
Great post, I love all the information! The pumpkin cheesecake sounds absolutely amazing and so healthy!
Thanks for sharing on Natural Living Mondays!
YUM, these looks so awesome!!! Thanks for linking up at our Gluten Free Fridays party last week! have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! 🙂 I hope that you’ll join us this week! Domata will be sponsoring our party! They will be giving away a box of each of their gluten free products: Recipe Ready Flour, Seasoned Flour, and Pizza Crust Mix. Cindy from vegetarianmamma.com
The party will start at 7 pm tonight (eastern)
Wow.. cheesecake looks stunning and what a creation to make RAW bread! That’s something 🙂
I saw this on Allergy Free Weds – if you’re interested, I also shared my recipes on there: my banana bread muffins and mocha banana protein soft serve. Have a great evening 🙂
Thanks for stopping by! Your muffins look yummy!
I came here for the cheesecake, but the bread bewitched me! I’m always looking for ways to use almond pulp, and this sounds delicious! Have you ever tried baking it in the oven? Unfortunately, I don’t own a dehydrator.
No, I have not baked it, but if you try it be very careful to use a very, very low oven temperature and watch the bread so it doesn’t become a hard, dry rock!
This look so yummy! I’d love for you to share your recipe on my new blog hop, {Wheat-Free Wednesday}! Hope to see you there! 🙂
http://www.annemariecain.com/wheat-free-wednesday-blog-hop-party/