{"id":4352,"date":"2022-10-20T07:48:06","date_gmt":"2022-10-20T11:48:06","guid":{"rendered":"https:\/\/foodmedcenter.org\/diet-detective-pumpkin-and-pumpkin-seeds-health-information-and-recipes\/"},"modified":"2022-10-20T07:14:10","modified_gmt":"2022-10-20T11:14:10","slug":"diet-detective-pumpkin-and-pumpkin-seeds-health-information-and-recipes","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/es_mx\/diet-detective-pumpkin-and-pumpkin-seeds-health-information-and-recipes\/","title":{"rendered":"Informaci\u00f3n sobre la salud y recetas con calabaza y semillas de calabaza"},"content":{"rendered":"

Nutrition Information (1 cup mashed #pumpkin<\/a>): 49 calories; 0 g fat; 12 g carbs; 3g fiber; 2 g protein<\/p>\n

Pumpkin au Gratin<\/p>\n

Healthy Recipe by foodmedcenter.org Staff<\/p>\n

Serves 4<\/p>\n

Ingredients<\/p>\n

6 cups peeled and cubed pumpkin
\nCooking spray
\n1 1\/2 cups chopped onion
\n10 ounces frozen chopped spinach, thawed
\n3\/4 cup shredded low-fat Swiss cheese
\n1\/4 cup whole-grain flour
\n2 cups fat-free chicken broth
\n1\/4 teaspoon ground nutmeg
\n1\/4 teaspoon black pepper<\/p>\n

Directions<\/p>\n

Fill large saucepot with water and bring to a boil. \u00a0Add the pumpkin cubes and boil until soft, about 8 minutes. Drain, transfer to a large bowl and set aside.<\/p>\n

Spray large pan with the cooking spray. \u00a0Set the pan over medium heat, add the onion, and cook until lightly browned. \u00a0Add the onion, spinach and \u00bc cup of the cheese to the pumpkin. \u00a0Transfer the mixture to a large baking dish.<\/p>\n

Combine the flour and broth in a pan and mix thoroughly. \u00a0Set the pan over medium heat until the mixture thickens. \u00a0Pour the broth mixture over the pumpkin mixture and top with the remaining 1\/2 cup cheese. \u00a0Bake at 375 degrees for half an hour. Season with the nutmeg and pepper and serve.<\/p>\n

Nutritional Analysis (Per Serving): 196 calories; 3 g fat (1.8 g saturated); 34 g carbs; 12 g protein; 7.5 g dietary fiber<\/p>\n

Pumpkin Pasta<\/p>\n

Healthy Recipe by foodmedcenter.org Staff<\/p>\n

Serves 6<\/p>\n

This naturally creamy dish will really warm you up on those cool autumn evenings.<\/p>\n

Ingredients<\/p>\n

1\/2 pound spaghetti, spaghettini, or fedelini
\n2 large red onions, sliced thin
\n2 tablespoons olive oil
\n1 1\/2 pounds fresh pumpkin or butternut squash, cubed
\n1 bay leaf
\n2 1\/2 cups chicken or vegetable broth
\nSalt and pepper to taste
\n2 tablespoons minced flat leaf parsley for garnish<\/p>\n

Directions<\/p>\n

Cook the pasta according to package directions and drain.<\/p>\n

In a large pan, saut\u00e9 the onions in the oil for about 20 minutes or until a golden brown, reducing the heat as necessary to avoid burning.<\/p>\n

Add the pumpkin, bay leaf, and broth to the onions. Season with salt and pepper to taste and \u00a0 continue cooking over low heat for about 15 minutes or until the pumpkin is soft.<\/p>\n

Remove the bay leaf and transfer the pumpkin mixture to a blender; puree until smooth. \u00a0Pour over the pasta and garnish with the parsley.<\/p>\n

Nutritional Analysis (Per Serving): 231 calories; 5 g fat (0.8 g saturated); 39 g carbs; 8 g protein; 2 g dietary fiber<\/p>\n

#Pumpkin Seeds<\/a><\/p>\n

Pumpkin seeds are loaded with protein as well as manganese, magnesium, iron, copper, vitamin K and zinc. (They are often recommended for populations that do not have enough zinc in their diets.) Pumpkin seeds also have plant sterols that can help reduce the risk of heart disease, fight cancer, and have been linked to helping reduce the size of the prostate. And they are a fantastic source of omega-3 essential fatty acids.<\/p>\n

One ounce has 158 calories, 8.57 grams of protein, 1.7 grams of fiber and almost 25 percent of the recommend daily value for iron. A 1-ounce serving contains 152 mg of magnesium, almost 40 percent of the recommended daily needs. Although symptoms of deficiency are rare, magnesium intake in the United States is below recommended levels and can result in loss of appetite, fatigue, seizures and abnormal heart rates. People with poorly controlled diabetes, chronic malabsorptive problems such as Crohn’s disease, older adults and alcoholics are at increased risk for magnesium deficiency. Insufficient magnesium is associated with low calcium and low potassium levels as well.<\/p>\n

According to a study conducted by the U.S. Department of Agriculture, Agricultural Research Service, and reported in Magnesium Research, there is evidence that even marginal magnesium deficiency impairs exercise performance and amplifies the negative consequences of strenuous exercise (e.g., oxidative stress). Strenuous exercise apparently increases urinary and sweat losses that may increase magnesium requirements by 10 to 20 percent.
\nPumpkin seeds have also been used against tapeworms.<\/p>\n

Wash and dry the seeds, then toast them with garlic and onion powder and a bit of salt and pepper in a 300-degree oven for 30 to 40 minutes. \u00a0A couple of quick facts about pumpkin seeds learned from allrecipes.com<\/a>: They are most popular in October (of course!), and during the last 12 months Minnesota and Wisconsin viewed the most pumpkin seed #recipes<\/a> on allrecipes.com<\/a>.<\/p>\n

Nutritional Information (1.0 ounce hulled; about 142 seeds): 153 calories; 13 g fat; 5.05 g carbs; 1.1 g fiber; 6.96 g protein
\nSeasoned Pumpkin Seeds<\/p>\n

Healthy recipe from allrecipes.com<\/a>, and contributor GirlFriday715<\/p>\n

Serves 16<\/p>\n

Ingredients<\/p>\n

1 pound green hulled pumpkin seeds (pepitas)
\n1 tablespoon olive oil
\n1 tablespoon chili powder
\n1 tablespoon tamari sauce
\n2 teaspoons garlic powder
\nSalt to taste<\/p>\n

Directions<\/p>\n

Preheat the oven to 300 degrees F (150 degrees C).<\/p>\n

Combine the pumpkin seeds, olive oil, chili powder, tamari and garlic powder in a resealable 1-gallon plastic bag. Seal the bag and knead to coat the seeds with seasonings. Remove from the bag and spread the coated seeds on a baking sheet in an even layer.<\/p>\n

Bake in the preheated oven for 15 minutes, then turn the seeds over. Continue baking until lightly toasted and fragrant, about 15 more minutes. Remove from the oven and sprinkle lightly with salt. Cool before serving; store in an airtight container in the refrigerator.<\/p>\n

Nutritional Analysis (Per serving): 164 calories; 5.6 g carbs; 13.9 g fat; 1.3 g fiber; 7.2 g \u00a0protein<\/p>","protected":false},"excerpt":{"rendered":"

Nutrition Information (1 cup mashed pumpkin): 49 calories; 0 g fat; 12 g carbs; 3g fiber; 2 g protein<\/p>\n

Pumpkin au Gratin<\/p>\n

Healthy Recipe by foodmedcenter.org Staff<\/p>\n

Serves 4<\/p>\n

Ingredients<\/p>\n

6 cups peeled and cubed pumpkin
Cooking spray
1 1\/2 cups chopped onion
10 ounces frozen chopped spinach, thawed
3\/4 cup shredded low-fat Swiss cheese
1\/4 cup whole-grain flour
2 cups fat-free chicken broth
1\/4 teaspoon ground nutmeg
1\/4 teaspoon black pepper<\/p>\n

Directions<\/p>\n

Fill large saucepot with water and bring to a boil.  Add the pumpkin cubes and boil until soft, about 8 minutes. Drain, transfer to a large bowl and set aside.<\/p>","protected":false},"author":32,"featured_media":6976,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[786,11367,175],"tags":[195,571,572,207],"class_list":["post-4352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-food-as-treatment-for-disease","category-healthy-recipes-cooking","tag-health","tag-pumpkin","tag-pumpkin-seeds","tag-recipes"],"yoast_head":"\nPumpkin and Pumpkin Seeds Health Information and Recipes —<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/foodmedcenter.org\/es_mx\/diet-detective-pumpkin-and-pumpkin-seeds-health-information-and-recipes\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pumpkin and Pumpkin Seeds Health Information and Recipes\" \/>\n<meta property=\"og:description\" content=\"Nutrition Information (1 cup mashed pumpkin): 49 calories; 0 g fat; 12 g carbs; 3g fiber; 2 g proteinPumpkin au GratinHealthy Recipe by foodmedcenter.org StaffServes 4Ingredients6 cups peeled and cubed pumpkinCooking spray1 1\/2 cups chopped onion10 ounces frozen chopped spinach, thawed3\/4 cup shredded low-fat Swiss cheese1\/4 cup whole-grain flour2 cups fat-free chicken broth1\/4 teaspoon ground nutmeg1\/4 teaspoon black pepperDirectionsFill large saucepot with water and bring to a boil.  Add the pumpkin cubes and boil until soft, about 8 minutes. 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. He received his undergraduate degree from Cornell University, a law degree from Fordham University, a Master of Public Health and a Ph.D. in Public Health from Florida International University in Miami Florida.","sameAs":["https:\/\/foodmedcenter.org","foodmedcenter","https:\/\/www.linkedin.com\/in\/platkin","https:\/\/www.youtube.com\/@foodmedcenter","https:\/\/en.wikipedia.org\/wiki\/Charles_Stuart_Platkin"],"honorificPrefix":"Dr.","honorificSuffix":"PhD, JD, MPH","url":"https:\/\/foodmedcenter.org\/es_mx\/author\/charles-platkin\/"}]}},"modified_by":"Charles Platkin, PhD, JD, MPH","_links":{"self":[{"href":"https:\/\/foodmedcenter.org\/es_mx\/wp-json\/wp\/v2\/posts\/4352","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodmedcenter.org\/es_mx\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodmedcenter.org\/es_mx\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_mx\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_mx\/wp-json\/wp\/v2\/comments?post=4352"}],"version-history":[{"count":2,"href":"https:\/\/foodmedcenter.org\/es_mx\/wp-json\/wp\/v2\/posts\/4352\/revisions"}],"predecessor-version":[{"id":19231,"href":"https:\/\/foodmedcenter.org\/es_mx\/wp-json\/wp\/v2\/posts\/4352\/revisions\/19231"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_mx\/wp-json\/wp\/v2\/media\/6976"}],"wp:attachment":[{"href":"https:\/\/foodmedcenter.org\/es_mx\/wp-json\/wp\/v2\/media?parent=4352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_mx\/wp-json\/wp\/v2\/categories?post=4352"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_mx\/wp-json\/wp\/v2\/tags?post=4352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}