Discussion Boards Send an e-card Shopping / Games / Refer this page

LIFESTYLE

WHAT'S NEW?

Decorating Tips for Tough Economic Times

Treasured Family Recipes Can Connect Us To Our Past

This Spring Take a Walk on the 'Wildflower' Side

Aromatherapy Products As Household Cleaners

Wood Frames: You Can Make Your Own

RECIPE BOX:

COOKING MENU
SOUP RECIPES
 
HEALTHY COOKING
 
NUTRITION

CHILDRENS MEALS

PRESERVES

DOLLAR SAVERS

USES FOR...

COOKING SOLUTIONS

MEAT & SEAFOOD

SWEETS & TREATS

THEME - HOLIDAY
 
ENTERTAINING

HOME BREWS

THE BASICS

READERS RECIPES

Home >> Lifestyle: Healthy Cooking:

The Pleasures of Pumpkin Seeds

BY DANA JACOBI FOR THE AMERICAN INSTITUTE FOR CANCER RESEARCH

Recently, I prepared a recipe that called for a light sprinkling of pumpkin seeds at the very end, for a bit of crunch. But when the meal was over, I was left with a just-bought bag of pumpkin seeds that was still nearly full. I was determined to do something with them, but since their flavor is rather assertive and slightly bitter, it took me a while to figure out just what. Traditionally, pumpkin seeds serve as a garnish on top of muffins, get combined in trail mix or are sprinkled on soup for garnish. Digging through my cookbook collection for other ideas, I learned enough about pumpkin seeds to really want to use them more.

Pumpkin, sunflower and sesame seeds provide plant sterols that may help lower blood cholesterol levels, along with health-promoting unsaturated fats. But pumpkin seeds offer some unique nutrition, including curcubitacin, a polyphenol phytochemical that in men may play a role in helping to prevent or control an enlarged prostate.
 
The shelled, dark, olive-green pumpkin seeds sold in stores may be raw or roasted. Most people buy them roasted because they are often pre-seasoned with salt or tamari, but this makes them high in sodium. I prefer toasting the raw seeds myself so I can control the salt; I also happen to think doing it yourself makes them taste nuttier and sweeter. The seeds puff up as they toast, which is fun to watch, but take care to keep them moving in the pan as they brown and burn easily.
 
Cruising through cookbooks, I found pumpkin seeds used in various Mexican dishes, particularly in something called pipian sauce; this version includes tomatillos and green herbs popular in Mexico’s Puebla region.. Although cholesterol- and dairy-free, the oil in the pumpkin seeds makes the sauce lightly rich. I serve this creamy, light green sauce with baked fish or sautéed shrimp. It is also delicious spooned over grilled chicken breast.

Baked Catfish with Mexican Pumpkin Seed Sauce - Makes 4 servings.
  • 1/4 cup raw, shelled pumpkin seeds
  • 1/2 small white onion, sliced
  • 2 garlic cloves, chopped
  • 1/4 lb. tomatillos, husked and coarsely chopped
  • 1 jalapeño pepper, seeded and chopped
  • 1/2 cup lightly packed cilantro
  • 1/4 tsp. dried oregano, preferably Mexican
  • 1/4 tsp. dried thyme
  • 1 (6-inch) yellow corn tortilla, torn in 1/2” pieces
  • 1 cup fat-free reduced sodium chicken broth, divided
  • 1 Tbsp. canola oil
  • Salt and ground black pepper to taste
  • Four (4-ounce) catfish filets
  • Cooking spray
  • 2 cups cooked brown rice

In a dry skillet, toast the pumpkin seeds over medium heat, stirring constantly, until they are golden and many have swelled or popped. Take care not to let them brown. Spread the toasted seeds on a plate and cool.

Preheat the oven to 450 degrees. Place the pumpkin seeds, onion, garlic, tomatillos, jalapeño, cilantro, oregano, thyme and tortilla in a blender. Pour in half the broth, and whirl to the smoothest possible puree, adding more broth if needed. Heat 1 tablespoon of the oil in a medium skillet over medium-high heat. Add the pumpkin seed mixture, standing back as it will splatter. Cook, stirring occasionally, until it boils and darkens in color, 3 to 4 minutes. Add the remaining broth, reduce the heat, and simmer until there is 1 cup of sauce, about 8 minutes. Season to taste with salt and pepper. Set aside.

Coat a shallow baking dish with cooking spray. Arrange the filets on the pan, coat the fish well with cooking spray and season lightly with salt and pepper. Bake, uncovered, until the fish is opaque in the center and flakes with a fork, about 10 minutes, depending on the thickness of the pieces.

To serve, place a piece of fish on each of 4 plates. Spoon one-fourth of the sauce over the fish. Add 1/2 cup rice alongside.

Per serving: 341 calories, 15 g. total fat (2 g. saturated fat), 31 g. carbohydrate, 21 g. protein, 3 g. dietary fiber, 179 mg. sodium.

 AUTHOR:

"Something Different" is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy and recipe creator for AICR's Stopping Cancer Before It Starts.

The American Institute for Cancer Research (AICR) offers a Nutrition Hotline online at www.aicr.org or via phone 9 a.m. to 5 p.m. ET, MondayFriday, at 1-800-843-8114. This free service allows you to ask questions about diet, nutrition and cancer. A registered dietitian will respond to your email or call, usually within 3 business days. AICR is the only major cancer charity focusing exclusively on how the risk of cancer is reduced by healthy food and nutrition, physical activity and weight management. The Institute’s education programs help millions of Americans lower their cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. Over $82 million in funding has been provided. AICR is a member of the World Cancer Research Fund International.

 RECIPE POSTED SEPTEMBER 17, 2007

Related Books from Amazon.com

KITCHEN TOOLS
  1. Emergency Kitchen Substitutions
  2. Homemade Egg Substitute
  3. Converting Recipes To Lowfat
  4. Safeguarding Your Food
  5. Measurement Conversion Table

Google
Web PT

 

OUR NEWSLETTER
Enter your name and email address below to subscribe to our newsletter. It's FREE!
Name:
Email:

NUTRITION WISE

Q: Does diet influence risk of pancreatic cancer?

Q: Do the grading levels on beef like “Prime” or “Choice” tell us anything about the meat’s nutritional value?

Q: Does asparagus have compounds that help protect us from cancer?

Visit our Online Cookbook

RECIPES

Figs with Port and Toasted Almonds

Broccoli and Potato Frittata

Spaghetti Squash with Sesame Peanut Sauce

Roasted Vegetable Pita Pizza

Ginger Apple Crumble

Brown Rice Pilaf with Squash and Chicken

Baked Catfish with Mexican Pumpkin Seed Sauce

READERS TIPS

page: 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |

Share your cooking tips & recipes

Visit our MIND AND BODY Channel for more on: Homemade Beauty, Self Improvement, Natural Health, Relationships, and Calm Moments

ingredients for a simple life
 
 Home / Contact Us / About Us / Advertising / Link Directory
 
 © Copyright 1999-2007 Pioneerthinking.com. All rights reserved. Privacy & Terms of Use