Thanksgiving has come and gone (too quickly, it seems), but this feast-filled time of year reminds us of delicious foods that are sadly forgotten about the rest of the time. Pumpkin is a prime example a food that is packed with nutrients, but cooked very rarely. While pumpkin season runs from late Summer to early Spring, pumpkins (primarily in the form of pies) seem to occupy the dinner tables almost exclusively on Thanksgiving (except as candle holders on Halloween).

Yet, this bright orange fruit, which is thought to have been cultivated nearly 10,000 years ago in North America, is more than just a pie ingredient. Filled with loads of vitamins, minerals and fiber, pumpkin is literally a super food (see reference book at the end of the post). The most notable nutrients in pumpkins include alpha and beta carotenes, vitamins C and E, and potassium, which are essential for vision, immune function and cardiovascular health.

So, why don't we cook pumpkins more often? If you have ever tried to make pumpkin soup from scratch, you probably know that pureeing a pumpkin is no picnic. Although you would soon gain impressive biceps from trying mash its tough flesh, it is certainly tempting to just give up all together and reach for a can of Campbells instead.

The good news is that canned pumpkins, which are inexpensive, easy to eat, and just as nutritious as fresh ones, are available year round.

So, what can you do with a can of pumpkin? Here are just a few ideas:

• Pumpkins soup
• Pumpkin hummus
• Pumpkin curry
• Pumpkin chili
• Pumpkin risotto
• Pumpkin bread (really, really good with raisins)
• Pumpkin spice muffins
• Pumpkin cookies
• Pumpkin pie

(see recipe links at the end)

If you do venture to get your own pumpkin, there are ways to simplify the mashing process, such as microwaving it beforehand. If you do get fresh ones, be sure to save to pumpkin seeds, also known as pepitas. Just spray them with olive oil and sprinkle some salt on them for a delicious snack.

I love to write about food for graduate students for a few reasons. First, many studies have found a strong correlation between healthy diets and good mental concentration. While we all know this, it is just too easy to skip the whole cooking process and get pizza instead when we are short on money and time. Having been a graduate student for many years (and never liking cafeteria food very much) I had to come up with creative solutions for quick dinners, and I love to share my ideas.

I also like to write about cooking to support students who have picked up cooking as a hobby during graduate school. Yep, that's right. Many students have claimed that their cooking skills soared when their studies were not going well. Was cooking a form of escapism from the lab or the library? Perhaps, but it is certainly one of the best hobbies one can pick up, especially if on the long run it will help you to become healthier and more productive (not to mention saving money. )

To get more pumpkin recipe ideas go to: improved significantly

http://www.goodhousekeeping.com/food/healthy/canned-pumpkin-recipe-ideas

http://allrecipes.com//HowTo/baking-with-fresh-pumpkin/Detail.aspx

http://allrecipes.com//HowTo/pumpkin-recipes/Detail.aspx

http://www.suite101.com/content/health-benefits-of-pumpkin-a153140#ixzz16yv8l0YE

SuperFoods Rx: Fourteen Foods That Will Change Your Life by Steve Pratt and Mary Matthews

Wishing you the best,

Dora Farkas, PhD, Founder, PhDNet

Author: "The Smart Way To Your PhD:200 Secrets From 100 Graduates."

www.phdnet.org

dora@phdnet.org

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