Fall is the season of change and movement. As the outdoor temperatures drop, the body tries to protect itself from heat loss. Warm foods replace the cool salads and raw vegetables of summer. We start to build our meals around the abundance of harvested vegetables, including the squash family and root vegetables—pumpkin, zucchini, butternut squash, carrots, beets, and potatoes.

As blood flow goes inward to protect the core body temperature from falling temps, the skin gets less circulation. Regardless of Floridians enjoying the warmest part of the country, the body inevitably shifts with the season because of the sun's position. Our appetite increases, and we naturally gravitate toward heavier, fattier food. That's our body tuning in with the season, and there's nothing wrong with ramping up your intake of richer healthy food. 

According to Ayurveda, traditional Indian Medicine, pumpkin is grounding and soothing for both the mind and body. During the transition from summer to fall, brisk weather sets in, and the movement of wind increases. Pumpkin pacifies the system by nourishing the muscles with its ample vitamin and mineral content, and its dense fiber content tones digestive health by promoting regularity. In addition, the variety of harvest spices used in preparing pumpkin dishes always adds a therapeutic punch. 

Mini Pumpkin - Cucurbita pepo

Did you know Pumpkins are a fruit? They are in the winter squash family and have been around for thousands of years. Archaeologists believe pumpkins to have originated in Central America over 7,500 years ago. Early American pumpkin recipes date back to the 1600s.

The numerous health benefits are a bonus to the many delicious ways to enjoy pumpkin during the harvest and holiday seasons.

Pumpkins contain a high amount of vitamins A and E. 

Great for vision and skin health.

They have a high level of magnesium and zinc, which are excellent for strengthening the immune system.

They are naturally high in fiber and are a therapeutic choice for the digestive system.

Source: https://www.healthline.com/nutrition/pumpkin-nutrition-review#how-to-eat-it.

JoAnne is an integrative wellness consultant, speaker, founder and author of The Meal magazine- a quarterly publication with seasonal recipes, holistic health information and inspiration to slow down and connect around the experience of the meal. Join her Stay Healthy through the Holidays free challenge at www.themeal.net, follow her on Instagram @joanne.pavin, or contact her at jpavin@themeal.net.

RECIPES

Mini Stuffed Pumpkins

I had my first stuffed mini pumpkin at a harvest dinner last fall. Surprised by the delectable synergy of all the ingredients and how satisfying it was, I decided to master making them for the upcoming season. They are a festive, decorative addition to any fall meal and an excellent appetizer for a Halloween party. Perhaps a creative replacement for traditional stuffing at Thanksgiving dinner? When you choose pie pumpkins versus the mini variety, consuming the entire pumpkin (with stuffing and flesh of the pumpkin) can be quite filling and is sufficient for dinner. A pie pumpkin (depending on ounces) typically serves two.

Ingredients:

• 5 mini pumpkins, orange and white 
  (If you prefer to substitute the larger pie pumpkins, 3 Pie pumpkins would increase the amount of rice by 1 to 2 cups.)
• 1 large portobello mushrooms, chopped in cubes* 
• 1 large onion, chopped
• 1 medium green pepper, chopped
• 1 green bell pepper or jalapeño (we prefer spice) 
• 2 garlic cloves, minced
• 2 cups cooked basmati rice 
• 1 cup grated Parmesan cheese 
• 2 large eggs, beaten
• 1/4 cup minced fresh parsley
• 1/4 cup of minced fresh basil
• 1 sprig of fresh rosemary, sprig removed
• 1/4 teaspoon of fresh ground pepper
• 1 teaspoon salt 
• 1 to 2 tablespoons of Olive oil to sauté vegetables
• 1 to 2 cups of chicken stock (for drizzling in rice mix to prevent drying during cooking. It also adds flavor) 

*IF you prefer meat, you can add ground Italian sausage to the mix in place of, or in addition to, the mushroom.

Method:

Cook or steam the basmati rice for 15-20 min. Set aside.

Preheat oven to 450-degrees.

Microwave the mini pumpkins for 1 to 1.5 minutes to soften. Use a sharp knife to cut the top 1/4 of the pumpkin off. (Mini pumpkins are harder than pie pumpkins to carve.) Remove tops and set aside. Remove strings and seeds from the pumpkins. Save the seeds for roasting if you prefer. 

In a large pan, cook portobello, vegetables, and garlic over medium heat for 8 to 10 minutes. (If you choose to add Italian sausage, cook until it is no longer pink, breaking up sausage into crumbles; drain.)

Remove from heat. Add cooked rice to a large mixing bowl and stir in 3/4 cup cheese, eggs, parsley, basil, rosemary, salt, and pepper. Add cooked vegetables into the bowl and mix so all the ingredients are evenly dispersed. 

Place pumpkins in a 15x10x1-inch baking pan or pan large enough to hold five mini pumpkins. Use a tablespoon to fill each pumpkin with rice mixture. Replace pumpkin tops. Bake for 30 minutes.

Reduce oven setting to 350-degrees. Remove and drizzle the chicken stock to add moisture to the stuffing. Bake 25-35 minutes longer or until the pumpkin is tender when pierced with a knife and a thermometer inserted in the filling reads 160-degrees. Sprinkle the remaining cheese over the filling. 

Cut to serve. The entire pumpkin, except the stem, is edible. (yes, the skin too!) 

And for dessert…

Pumpkin Banana Bread 

Ingredients:

Makes 1- 9×5 loaf

• 1 cup all-purpose flour
• 1/2 cup Swans cake flour
• (1.5 cups of all-purpose are suitable; adding Swans cake flour makes it fluffier)
• 2 eggs
• 1 teaspoon cinnamon
• 1/2 teaspoon of nutmeg
• 1/2 teaspoon of ginger 
• 1/4 teaspoon of ground clove 
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup oil (I use avocado or grapeseed oil)
• 1/2 cup brown sugar
• 2 teaspoons of vanilla extract
• 1 banana mashed
• 15-oz. of pumpkin pie puree (you can use pure pumpkin too. The pie puree already has spice added, which makes for more flavorful bread)
• 2/3 cup of water
• 1/2 cup of semi-sweet chocolate chip or half a cup of walnuts (optional)
• Butter to grease the loaf pan. 

Method:

In a food processor, beat eggs, banana, brown sugar, oil, and vanilla extract. Add in 15 ounces of pumpkin to the wet mixture and mix until blended. Add the dry ingredients: flour, spices, baking soda, and salt, add the ⅔ cup of water, and pulse until smooth. Pour batter into an oiled or greased 9x5-inch loaf pan. Stir in chocolate chips and/ or nuts.

Bake at 350-degrees for about 1 hour. Check-in with a cake tester at about 50 minutes.

Serve with a scoop of vanilla ice cream and a dollop of whipped cream!