Create health with potent pumpkin power

Indy Style

Just because Halloween is over, there’s no reason to disregard the pumpkin! Chef Wendell says the orange superstar of plant foods is a vitamin-packed powerhouse of good health. For everyday pumpkin pie and cooking needs, canned will do. But in the fall, he says, the best pumpkin is waiting for you at the local- support farmer’s market or one of the many local pumpkin farm festivals!

Chef Wendell Book Signing:

Earth Fare Greenwood

11:00 till 3:00 PM


Pumpkin Facts:

  • Scientifically speaking, pumpkins are a fruit
  • Low calorie & High fiber
  • Packed with Vitamin A / beta carotene and potassium.
  • Highest levels of vitamin-A, providing about 246% of RDA.
  • Vitamin A is a powerful natural anti-oxidant and is required for maintaining the integrity of skin and mucus membranes.
  • An essential vitamin for good eye sight.
  • Research studies suggest foods rich in vitamin A help a body protects against lung and oral cavity cancers.
  • Vitamin A helps controls cholesterol and weight reduction.
  • Anti-oxidant vitamin-C and E.
  • An excellent source of carotenes, cryptoxanthin, lutein and zea-xanthin. (Carotenes convert into vitamin A inside the body)
  • Zeaxanthin helps protect from “age-related macular disease” (ARMD) in the elderly.
  • A good source of B-complex group of vitamins like folate’s, niacin, vitamin B-6 thiamin and pantothenic acid.
  • Cleaning and roasting Pie pumpkin
    1. Remove stem and cut pumpkin in half from top to bottom.
    2. Remove seeds and stringy pulp from the center of the pumpkin. (Give it to the birds and squirrels)
    3. Start from the bottom of the pumpkin and work your way up. You may need to use your hands or an ice cream scoop to get everything out.
    4. Roast pumpkin halves cut side down on a lightly oiled baking sheet at 350° for 45 minutes to an hour or until the pumpkin skin is wrinkled and easily pierced by a fork.
    5. Let the pumpkin halves cool slightly, then peel the skin off the flesh (it should be quite easy at this point), or scoop the flesh from the skins.
    6. Purée in your blender or food processor and get ready to make some delicious fall treats.

      Pumpkin Pie Smoothie

    1 cup pureed, baked and skinned ‘fresh’ pumpkin

    ½ cups almond, coconut or hemp seed milk

    1 tsp. vanilla extract

    ½ tsp. pumpkin pie spice

    ½ cup cold water

    2 Tbsp. raw honey

    • Place all ingredients except water in a blender.
    • Run for 20 seconds to blend.
    • Add more ‘milk’ to reach desired consistency.
    Hints: Hummus among Us
    • Combine 2 cups pumpkin puree, 2 Tbsp. tahini, 1 garlic clove, 1 tsp olive oil and 1/2 tsp each ground cumin and salt in a food processor. Serve with toasted pita bread.
    • Hints: FIBROUS Breakfast “Steele Cut Oats” with apple cider, pumpkin puree and Honey.(NOT INSTANT OATS)

      • Boil steele cut oats in apple cider and cinnamon
      • Stir 1/4 cup pumpkin puree into prepared oatmeal, and top with a sprinkle of ground flax or chia seed, cinnamon and a drizzle of honey.
      BLACK BOX WARNING: Cool Whip Ingredient List

      Water, Corn Syrup, Hydrogenated Vegetable Oil, High Fructose Corn Syrup (many of today’s diseases), Less than Two Percent of Sodium Caseinate (Cancer), Natural and Artificial Flavor, Modified Food Starch, Xanthan and Guar Gums, Polysorbate 60, Sorbitan Monostearate, Sodium Polyphosphates, Beta Carotene (Color).

      Corn Syrup/ High Fructose Corn Syrup – This deadly sugar substitute causes increased weight gain and contributes to obesity, high blood pressure, diabetes and heart disease. Recent studies also indicate this dangerous ingredient may contain mercury, which may cause reproductive problems and degenerative diseases.
    • Hydrogenated Vegetable Oil – (trans fat) made by taking normal vegetable oil and adding metal, heat and hydrogenated gas. The process alters fat molecules in such as a way that our bodies do not recognize them as usable materials.According to the National Academy of Sciences, “there is no level of trans fat that is safe. Trans fat is implicated in heart disease and diabetes, and is commonly found in baked goods, fried foods, hydrogenated vegetable oils, margarines and fast foods.”

      Sodium Caseinate – This is the biochemical name for casein, which is a type of milk protein. Used as a food additive in industrial food manufacturing, this ingredient has been linked to CANCER, autism and gastrointestinal problems.

      Xanthan and Guar Gums – Xanthan gum is created by the fermentation of corn sugar with the same bacteria that creates the black spots on cauliflower and broccoli. Xanthan gum is used to prevent oil separation and is found, along with guar gum, in foods such as ice cream. Many people are allergic to xanthan gum as it can be a derivative of corn, wheat and soy.

      Polysorbate 60 – This is a chemical emulsifier that is used in sexual lubricants and beauty products. To make this ingredient, ethylene oxide (a precursor to antifreeze) is polymerized with a sugar alcohol derivative. Research has demonstrated a strong connection between this ingredient and organ toxicity, tumors in lab mice and diarrhea.

      Sorbitan Monostearate – Known as synthetic emulsifier, this substance may cause irritation to the eyes, respiratory system, skin and stomach.

      Sodium Polyphosphates -linked to skin irritation and a drop in blood pressure.
    • Natural and Artificial Flavors – As you know, these could be anything from duck feathers to insect parts. There is no telling what is in these flavorings, and just because they say natural is no reason to get excited that they are safe or healthy.Consider getting some real heavy whipping cream. After all, you don’t want to insult your pie, do you?

To learn more about Chef Wendell’s book,

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