Chef Wendell: Asian Pumpkin Stir Fry

Recipe developed by Chef Wendell Fowler
www.chefwendellfowler.blogspot.com

Ingredients:

• 1 pound of ‘fresh’ pumpkin, diced (a small Pie Pumpkin or Jack-o-lantern guts)
• 2 eggs
• 2 stalks of celery, chopped
• 4 stalks of green onions, chopped
• 1 red pepper, chopped coarse
• 1 tbs. Chopped cilantro
• ½ onions, sliced
• 1 Stevia
• Water
• 3 garlic cloves, chopped
• 2 tbs. soy sauce
• 2 tbs. oyster sauce
• 1 tbs. fish sauce
• ¼ tsp. Pepper
• 3 tbs. peanut or safflower oil

Directions:

1. Peel and cut the pumpkin (canned pumpkin will turn to mush)
2. Over medium-high heat, add the garlic and oil to a non-corrosive sauté pan to release the flavors.
3. Add the egg and stir-fry till half cooked.
4. Add the pumpkin, spring onion, pepper, celery, onions, water, fish sauce, ouster sauce, Stevia, soy sauce and pepper. Everything but the cilantro.
5. Stir fry for 1 minute.
6. Plate and garnish with cilantro leaves.

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Other than a Jack-o-lantern, what's so good about pumpkins, anyway? Lots, but don’t let them spook you!

Pumpkin usually appears once a year and for all the wrong reasons; sugar catchers. There are many reasons pumpkin should be eaten, just like squash, year around, or at least in season.

Pumpkin flesh is exceptionally high in carotenoids that give pumpkins their orange colors. Carotenoids are really good at neutralizing naughty free radicals, malicious molecules that can attack cell membranes and leave the cells susceptible to damage.

Pumpkins are also brimming with lutein and zeaxanthin, which scavenge free radicals in the lens of the eye.  They may help prevent the formation of cataracts and reduce the risk of macular degeneration, a serious eye problem than usually results in blindness. Great news!

What can lutein and zeaxanthin do for you?

-Defend your cells from the damaging effects of free radicals
-Protect the eyes from developing age-related macular degeneration and cataracts

What lifestyle factors can indicate a need for more foods rich in lutein and zeaxanthin?

-Smoking and regular alcohol consumption
-Low intake of fruits and vegetables

Besides the valuable carotenoids, lutein, and zeaxanthin, which are all antioxidants, pumpkins, has a lot of nutritional oomph, like iron, zinc, and fiber. Iron builds red blood cells. Zinc deficiency may be related to osteoporosis of the hip and spine in older men. And fiber, as you already know, is vital for bowel and heart health.

Serve this healthy dish with a side of brown rice or quinoa and a salad of dark leafy greens with olive oil and Rice Wine Vinegar as a dressing.