The 7 Best Foods to Eat Before Bed

Getting good sleep is incredibly important for your overall health, as you already know. It may reduce your risk of developing certain chronic illnesses, keep your brain and digestion healthy and boost your immune system (1, 2, 3). To reap the health benefits of sleep, it is generally recommended to get between 7 and 9 hours of uninterrupted sleep each night (4). Despite its importance, many people struggle with sleeping enough. Insomnia, or the chronic inability to sleep, is often the cause (5).

There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods have sleep-promoting properties (6). Here are the 7 best foods you can eat before bed to enhance your sleep quality.

1. TART CHERRY JUICE

Tart cherry juice has some impressive health benefits. First, it’s high in a few important nutrients. An 8-ounce (240-ml) serving contains 62% of your daily needs for vitamin A, 40% for vitamin C and 14% for manganese (7). Additionally, it is a rich source of antioxidants, including anthocyanins and flavonols. Antioxidants may protect your cells from harmful inflammation that can lead to chronic diseases like diabetes and heart disease (8, 9, 10). Tart cherry juice is also known to promote sleepiness, and it has even been studied for its role in relieving insomnia. For these reasons, drinking tart cherry juice before bed may improve your sleep quality (6, 11). The sleep-promoting effects of tart cherry juice are due to its high content of melatonin, which is a hormone that regulates your internal clock and signals your body to prepare for sleep (6, 11, 12). In two studies, adults with insomnia who drank 8 ounces (237 ml) of tart cherry juice twice a day for two weeks slept about an hour and a half longer and reported better sleep quality, compared to when they did not drink the juice (13, 14). Although these results are promising, more extensive research is necessary to confirm the role tart cherry juice has in improving sleep and preventing insomnia. Nevertheless, drinking some tart cherry juice before bed is certainly worth a try if you struggle with falling or staying asleep at night.

2. KIWI

Kiwis are a low-calorie and very nutritious fruit. One medium kiwi contains only 50 calories and a significant amount of nutrients, including 117% of your daily needs for vitamin C and 38% for vitamin K. It also contains a decent amount of folate and potassium, as well as several trace minerals (19). Furthermore, eating kiwis may benefit your digestive health, reduce inflammation and lower your cholesterol. These effects are due to the high amount of fiber and carotenoid antioxidants that they provide (20, 21). Kiwis may also be one of the best foods to eat before bed, as they have been studied for their potential to improve sleep quality (22). In a four-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat anything before bedtime. Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13% (23). The sleep-promoting effects of kiwis are thought to be due to their content of serotonin, a brain chemical that helps regulate your sleep cycle (24, 25, 26, 27). It has also been suggested that the antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects. This is thought to be due to their role in reducing inflammation (24, 25, 28). More scientific evidence is needed to determine the effects that kiwis may have in improving sleep. Nevertheless, eating 1–2 medium kiwis before bed may help you fall asleep faster and stay asleep longer.

3. ALMONDS

Almonds are a type of tree nut with many health benefits. They are an excellent source of many nutrients, as one ounce contains 14% of your daily needs for phosphorus, 32% for manganese and 17% for riboflavin (29). Also, eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their content of healthy monounsaturated fat, fiber and antioxidants (30, 31). It has been claimed that almonds may also help boost sleep quality. This is because almonds, along with several other types of nuts, are a source of the sleep-regulating hormone melatonin (32). Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia (6, 33, 34). Magnesium’s role in promoting sleep is thought to be due to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep (6, 35). Yet despite this, research on almonds and sleep is sparse. One study examined the effects of feeding rats 400 mg of almond extract. It found that the rats slept longer and more deeply than they did without consuming almond extract (36). The potential sleep-promoting effects of almonds are promising, but more extensive human studies are needed. If you want to eat almonds before bed to determine if they impact your sleep quality, a 1-ounce (28-gram) serving, or about a handful, should be adequate.

4. CHAMOMILE TEA

Chamomile tea is a popular herbal tea that may offer a variety of health benefits. It is well known for its content of flavones, a type of antioxidant that reduces inflammation that often leads to chronic diseases, such as cancer and heart disease (37, 38, 39, 40). There is also some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality (37). Specifically, chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia (37, 41). One study in 34 adults found those who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and experienced less nighttime wakening, compared to those who did not consume the extract (42). Another study found that women who drank chamomile tea for two weeks reported improved sleep quality, compared to non-tea drinkers. Those who drank chamomile tea also had fewer symptoms of depression, which is commonly associated with sleep problems (43). Drinking chamomile tea before going to bed is certainly worth trying if you want to improve the quality of your sleep.

5. WALNUTS

Walnuts are a popular type of tree nut. They are abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 2 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, copper and manganese (53). Additionally, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4 grams of protein per ounce, which may be beneficial for reducing appetite (53, 54, 55). Walnuts may also boost heart health. They have been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease (31). What’s more, eating walnuts has been claimed to improve sleep quality, as they are one of the best food sources of the sleep-regulating hormone melatonin (31, 56, 57). The fatty acid makeup of walnuts may also contribute to better sleep. They provide ALA, an omega-3 fatty acid that’s converted to DHA in the body. DHA may increase production of serotonin, a sleep-enhancing brain chemical (51, 58, 59). Unfortunately, the claims about walnuts improving sleep are not supported by much evidence. In fact, there have not been any studies that focus specifically on walnut’s role in promoting sleep. Regardless, if you struggle with sleep, eating some walnuts before bed may help. About a handful of walnuts is an adequate portion.

6. PASSIONFLOWER TEA INFUSION

Passionflower tea is another herbal tea infusion that has been used traditionally for many years to treat a number of health ailments. It is a rich source of flavonoid antioxidants, which are known for their role in reducing inflammation, boosting immune health and reducing heart disease risk (60, 61). Additionally, passionflower tea has been studied for its potential to reduce anxiety. This is attributed to its content of apigenin, an antioxidant that produces a calming effect by binding to certain receptors in your brain (61). There is also some evidence that drinking passionflower tea increases the production of GABA, a brain chemical that works to inhibit other brain chemicals that induce stress, such as glutamate (62). The calming properties of passionflower tea may promote sleepiness, so it may be beneficial to drink it before going to bed. In a seven-day study, 41 adults drank a cup of passionflower tea before bed. They rated their sleep quality significantly better when they drank the tea, compared to when they did not drink the tea (63). More research is needed to determine the ability of passionflower tea to promote sleep, but it is certainly worth trying if you want to improve your sleep quality.

7. WHITE RICE

White rice is a grain that is widely consumed as a staple food in many countries. The major difference between white and brown rice is that white rice has had its bran and germ removed, which makes it lower in fiber, nutrients and antioxidants. Nevertheless, white rice still contains a decent amount of a few vitamins and minerals. A 3.5-ounce (100-gram) serving of white rice provides 14% of your daily needs for folate, 11% for thiamin and 24% for manganese (64). Also, white rice is high in carbs, providing 28 grams in a 3.5-ounce (100-gram) serving. Its carb content and lack of fiber contribute to its high glycemic index, which is a measure of how quickly a food increases your blood sugar (65, 66). It has been suggested that eating foods with a high glycemic index, such as white rice, a few hours before bed may help improve sleep quality. This is likely because carbohydrates contain the sleep-inducing amino acid tryptophan (11, 67). Not only does tryptophan induce sleepiness on its own, but it also helps increase levels of serotonin in the brain, which is important for sleep regulation (6). In one study, the sleep habits of 1,848 people were compared based on their intake of white rice, bread or noodles. Higher rice intake was associated with better sleep, including longer sleep duration (68). It has also been reported that white rice may be most effective at improving sleep if it is consumed at least one hour before bedtime (11). Despite the potential role that eating white rice may have in promoting sleep, it is best consumed in moderation due to its lack of fiber and nutrients.

OTHER FOODS THAT MAY PROMOTE SLEEP

Several other foods have sleep-promoting properties, but they have not been studied specifically for their effects on sleep.

• Milk: Another known source of tryptophan, milk has been shown to improve sleep in the elderly, especially when taken along with melatonin and paired with exercise (17, 69, 70).
• Bananas: Bananas contain tryptophan and are a good source of magnesium. Both of these properties may help you get a good night’s sleep (17, 71).
• Oatmeal: Similar to rice, oatmeal is high in carbs and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin (32).
• Cottage cheese: Contains a significant amount of casein, which is a milk protein that is well known to sustain overnight muscle repair and growth when consumed before bed (72, 73).
• Lettuce: Lettuce is a source of lactucarium, which is a fluid that has been claimed to have sedative properties that influence sleep (6, 74).

THE BOTTOM LINE

Getting enough sleep is very important for your health. Fortunately, several foods may help, thanks to their content of sleep-regulating hormones and brain chemicals, including melatonin and serotonin. Additionally, some foods contain high amounts of specific antioxidants and nutrients, such as magnesium, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer. To reap the benefits of sleep-enhancing foods, it may be best to consume them 2–3 hours before bed. This is because eating immediately before going to sleep may cause digestive issues, such as acid reflux. Overall, more research is necessary to conclude the specific role that foods have in promoting sleep, but their known effects are very promising.

Eggplant Health Benefits & Tips

Beautiful, glossy, deep-purple eggplant has a unique taste and texture.  The first time I saw one was at a European market shop decades ago. It was so beautiful that I bought one and put it on the counter for a couple of days to enjoy its beauty before finding an eggplant recipe.

When I lived in England it was called aubergine, not eggplant. In fact, it is most commonly called aubergine in Australia, France, and England.

The beautiful eggplant is loved for its vibrant purple color and unique pleasant bitter taste.  It is also full of nutrients and health benefits.

HEALTH BENEFITS OF EGGPLANT

Eggplants contain a rare, unique antioxidant called nasunin which is exceptionally beneficial. It is a powerful antioxidant, neutralizing free radicals which can cause damage to our living cells and tissues. Nasunin gives the eggplant its dark purple coloring, which protects it from environmental damage particularly from the sun. Nasunin is also found in deep-colored vegetables and fruits, such as the red turnip and red cabbage.

The purple skin of the eggplant has the highest amount of nasunin making, it very beneficial.

Reduces Inflammation

Nasunin fights inflammation and oxidative stress according to studies. It also helps remove poisonous metals (mercury, arsenic, and lead) out of the body. 

Protects DNA and Cell Membranes from Damage

Nasunin protects the fat layer of the cell membrane which keeps it together and stops a change or death of the cell.

Good for Brain Health

Nasunin helps the brain’s lipid cell membranes keeping the brain healthy.

Helps Us Get More Nutrients and Remove Waste

The antioxidant, nasunin helps the cells in our body use the nutrients from food we eat and remove waste. Removal of waste is important because when there is a buildup of toxins in our body it can lead to the development of many diseases such as heart disease, cancer, and arthritis.

Makes Iron More Absorbable

It is an iron chelator, meaning nanusin helps your body more easily absorb iron, according to studies.

Note: Iron is a vital nutrient (for oxygen transport and immune function), but too much iron is not good. Too much iron increases free radical production which can cause an increase of heart disease and cancer. Women menstruating lose iron every month so are not likely to have too much iron.  Postmenopausal women can easily accumulate too much by chelating iron.

Helpful for Type 2 Diabetics

The Laboratory of Food Biotechnology, University of Massachusetts found it to help control glucose absorption and reduce associated hypertension.

Helps Control Blood Pressure

Eggplants are an ACE inhibitor (angiotensin converting enzyme); prescription blood pressure drugs block ACE.

Note: Eggplants are part of the nightshade family, which includes potatoes, tomatoes and bell peppers.  For those sensitive to nightshades, they could trigger inflammation in the body and contribute to arthritis. There are no scientific studies to confirm this, but many health professionals have made the observation that some people are sensitive to nightshade produce. It has been suggested that this sensitivity to nightshades is a unique sensitivity to solanine.

EGGPLANT NUTRITION

Eggplants are full of antioxidants, special phytonutrients such as nasunin, and many vitamins and minerals. Also, all of this comes with only 35 calories per cup. Learn more about Eggplant nutrient details.

To receive all these wonderful nutrients, it has been found that cooked eggplant is better than raw eggplant.

SELECTING THE BEST EGGPLANT

An eggplant is at its best during eggplant season, from August through October, but you can get them all year long. Make sure that the eggplant you choose is heavy and firm with a bright-colored skin that is smooth and shiny. They are best with no bruises and discoloration with stems on the ends that are bright green. Press the skin with your thumb, and it will spring back if it is ripe with no depression remaining. For sure it should not be waxed.

HOW TO STORE EGGPLANT

Eggplants are very delicate, as they are sensitive to both cold and heat. It is best to store in the refrigerator uncut because once the skin has been pierced the inner flesh will spoil.

An eggplant wrapped in plastic film will not be able to breath, so remove it. Put unwashed eggplant into a loose-fitting plastic bag and store in the refrigerator’s crisper. 

TIPS FOR PREPARING EGGPLANT

First, wash your eggplant and cut off the ends using a stainless steel knife as a carbon knife will cause it to turn black destroying phytonutrients.

Leave the skin on, as that is where most of the health benefits are except the large white ones that usually have inedible tough skins.

The bitter taste which is natural can be reduced by sprinkling it with salt and letting it sit for about 30 – 40 minutes.  This will pull out some water making it less absorbent to oil used in cooking.  Rinse it and it is ready to be cooked. Now they can be fried, sautéed, baked, or steamed.

What is ‘Added Fiber,’ and Is it Healthy?

You know that a fiber-rich diet can help us stay healthy and even maintain a healthy weight, but not all fiber is created equal. What exactly is “added fiber” in food, and is it as healthy as naturally-occurring fiber? The FDA is considering this question right now.

When you are choosing a box of crackers or loaf of bread at the store, do you consider how much fiber is in a serving? You’re not alone, and food companies know it. In an interview with NPR, Bonnie Liebman from Center for Science in the Public Interest said, “The food industry has hijacked the advice to eat more fiber by putting isolated, highly processed fiber into what are essentially junk foods.”

WHAT IS ADDED FIBER?

Added fiber kind of is what it says it is: fiber that’s added to food during processing. Food producers use all kinds of ingredients to add fiber to their foods, and the FDA is looking at 26 of these ingredients to decide whether they count as dietary fiber. 

The added fiber ingredients that the FDA is looking at are:

1. Gum Acacia
2. Alginate
3. Apple Fiber
4. Bamboo Fiber
5. Carboxymethylcellulose
6. Corn Hull Fiber
7. Cottonseed Fiber
8. Galactooligosaccharides
9. Inulin/Oligofructose/Synthetic Short Chain Fructooligosaccharides
10. Karaya Gum
11. Oat Hull Fiber
12. Pea Fiber
13. Polydextrose
14. Potato Fibers
15. Pullulan
16. Rice Bran Fiber
17. High Amylose Corn/Maize Starch (Resistant Starch 2)
18. Retrograded Corn Starch (Resistant Starch 3)
19. Resistant Wheat and Maize Starch (Resistant Starch 4)
20. Soluble Corn Fiber
21. Soy Fiber
22. Sugar Beet Fiber
23. Sugar Cane Fiber
24. Wheat Fiber
25. Xanthan Gum
26. Xylooligosaccharides

That is quite a list! FDA is requesting data on these ingredients and putting out a scientific literature review to determine which of the added fiber ingredients listed above “provides a beneficial physiological effect to human health.” This new definition of dietary fiber is likely going to change how much fiber companies can list on Nutrition Facts labels.

Once the review is complete, only ingredients that meet that requirement will be able to count toward dietary fiber on a product’s Nutrition Facts label.

HOW MUCH FIBER SHOULD WE EAT?

Fiber recommendations vary by age. According to the American Heart Association and the UCSF Medical Center:

• Adults 18+ need 25-30 grams of fiber per day.
• Children ages 1-3 years need 19 grams per day.
• Children ages 4-8 years need 25 grams per day.
• Children ages 9-13 need 26-31 grams per day.
• Children ages 14-18 years need 26-38 grams per day.

They also recommend that your daily fiber intake should come from food, not supplements.

HOW TO GET ENOUGH DIETARY FIBER

Most Americans fall far short of the daily recommendations. The average American eats only 15 grams of fiber per day! Since the jury is still out on whether many added fiber ingredients count as dietary fiber, your best bet is to meet your fiber needs by eating more plants.

Only plant foods naturally contain dietary fiber, so a plant-based diet rich in whole grains, beans, nuts, seeds, fruits, and vegetables are your best bet for meeting the recommended amount of dietary fiber.  

What is Protein Pacing?

Many professional athletes eat protein at regular intervals of the day — but protein pacing is beneficial for everyone.

Q | I‘ve been hearing about protein pacing. What is it, and will it help me get fitter?

A | Protein pacing involves eating an optimal amount of protein at regular intervals throughout the day — not just at breakfast, lunch, or dinner. 

“What we are finding is that the timing of when you provide nourishment to your body, using protein as the anchor, is critical to our overall health and physical performance,” explains Paul Arciero, DPE, director of the Human Nutrition and Metabolism Laboratory at Skidmore College in Saratoga Springs, N.Y.

He notes that protein pacing isn’t just for pro athletes; it’s beneficial for everyone. A 2014 study in the Journal of Applied Physiology, for example, demonstrated that protein pacing, both on its own and paired with an exercise program, is an effective method for reducing fat and overall body mass in overweight and obese adults.

If you go too long between meals (the one exception, of course, is nighttime fasting), your body transitions from maintaining or building lean muscle mass to breaking it down for fuel, Arciero explains. This is especially damaging if you’re working toward a fitness goal.

“When people forgo eating a healthy source of protein before or after they’ve exercised, they’ve defeated the purpose of the exercise,” he adds.

Adequate protein intake is critical for repairing tissue and protecting vital organs. For fitness buffs, it’s essential for maintaining a healthy level of lean body mass, which can easily be depleted if they’re counting calories.

With that in mind, Arciero recommends eating four to six meals per day. While the meals don’t have to be equal in volume, he suggests eating 0.12 to 0.2 grams of protein per pound of body weight every three to four hours — roughly 20 to 40 grams of protein for a 180-pound person at each meal.

Twenty grams amounts to about 3 ounces of cooked meat; a single serving of most higher-quality protein powders also contains 20 grams of protein.

Whenever possible, prioritize whole foods, he adds. Examples include three or four large eggs; 1 to 11/2 cups of cooked black beans, chickpeas, or lentils; and 1 to 11/2 cups of whole-fat Greek yogurt. (Learn more about your protein needs at “Protein Power: What You Need to Know“.)

How to Boost Your Immune System with Dry Brushing

Dry brushing is literally the practice of methodically brushing your skin with a dry brush. You might have heard about its many touted health benefits or seen it offered at your local spa.

While some of these benefits may be exaggerated, research has shown that dry brushing can help support your immune system. And it doesn’t need to be an expensive treatment at a spa. Dry brushing is easy to do at home with minimal supplies.

Read on to find out how dry brushing works and techniques to do it yourself. 

HOW DOES DRY BRUSHING ENHANCE YOUR IMMUNE SYSTEM?

The health benefits of dry brushing all start with your lymphatic system. Similar to your circulatory system, the lymphatic system circulates a colorless fluid called lymph through lymph vessels. There are actually four times more lymph vessels than blood vessels in your body.

Lymph contains white blood cells, whose purpose is to destroy viruses, bacteria, and other potentially harmful pathogens in your body. White blood cells play a key role in boosting your immunity and preventing disease.

This is how your lymphatic system supports your immune system. Lymph allows white blood cells to travel throughout your body and do their job. 

Lymph also delivers nutrients and removes wastes from your body’s cells. This supports your health in general, including your immune system.

Relating to dry brushing, research has found that gentle manipulation of lymph glands and vessels enhances your immune function. It’s shown that the levels of white blood cells increase, as well as the flow and distribution rate of lymph.

Dry brushing is a great way to apply gentle pressure to lymph glands and vessels all over your body, which can help improve their function. 

HOW TO PRACTICE DRY BRUSHING AT HOME

1. Choose the right brush (or brushes).

A body brush with natural bristles and a long handle works well as your primary brush. Hand-held natural brushes can also be useful for brushing areas like your arms where you don’t need a long handle.

Start with a brush that has medium bristle strength and see how you like it. You can always change to a softer or firmer brush, if you prefer. A brush should never scratch or scrape your skin anywhere on your body. If it does, find a softer one.

You can also get an extra soft brush to use on your face and other delicate skin, like your underarms. Medium-strength bristles are too coarse to use on these areas.

2. Brush in the morning.

Many people report that dry brushing is very invigorating, most likely due to your improved circulation and lymph flow. This is why it’s best done in the morning, or at least a few hours before going to bed.

3. Brush where you can easily clean up.

Dry skin cells will slough off during your brushing session, so make sure you’re somewhere easy to clean. Your shower or bathtub are excellent choices. You can also rinse yourself off or rub yourself down with a dry towel after you’re done brushing.

4. Get naked.

This may go without saying, but it’s easiest to reach everywhere when you’re in your birthday suit. Remember to take off all your jewelry, watches, and other items as well.

5. Cover your entire body.

As a general rule of thumb, start at your feet and brush towards your heart. To fine-tune the process a bit, check out the diagram below. It shows the recommended directions to brush that follow the natural flow of your lymph. Brush each area in the same direction about 10 times before moving on to the next area. 

6. Don’t overdo it.

Most lymph glands and vessels are close to the surface of your skin. This means you don’t have to press very hard to reach them. A gentle, even pressure with your brush is all you need.

You also don’t need to brush for very long. Brushing your entire body for 3 to 5 minutes in total is enough.

7. Repeat often.

Dry brushing every day will give you the most benefits. But if you have limited time, dry brushing once or twice a week is also good.

8. Clean and replace your brush regularly.

Clean your brush after each use with soap and water to get off all the dead skin cells. You should also replace your brush at least every year as the bristles wear out.

10 Little-Known Facts About Pumpkins

Whether October or November, pumpkins are a beloved symbol of autumn. In October, they are popular as jack-o’-lantern decorations, and massive numbers of pumpkins are grown for just this purpose. In November, they are favored for the pumpkin pies of Thanksgiving and their long tradition as an American food.

Though botanically a fruit, pumpkins are one of the most beloved vegetables. Here are some little-known facts (and dark secrets) about pumpkins.

10When A Pumpkin Isn’t A Pumpkin

Pumpkin plants are in the Cucurbitaceae family, which includes melons, cucumbers, and squash. While pumpkins are often thought to be separate from squash, they are, in fact, a type of squash.[1] “Pumpkin” is neither a specific species nor a valid botanical classification. Whether a squash is called a “pumpkin” depends on its appearance and the use of its fruit.

A pumpkin is typically round with smooth, hard, slightly ribbed, deep yellow to orange skin. The term “pumpkin” applies mostly to three or four closely related species: Cucurbita pepo, C. moschata, C. maxima, and C. argyrosperma. The latter was once called C. mixta, and some sources claim it has varieties called pumpkins. Other sources do not make this claim, but the distinction is ultimately pointless.

Many cultivars in those species do not look like jack-o’-lanterns at all. For example, both the butternut squash and the Long Island cheese pumpkin (a squat, pastel-orange, jack-o’-lantern type) are in C. moschata. The species also contains the Dickinson pumpkin, the pumpkin of choice for the “canned pumpkin” producer Libby’s. Though the name “pumpkin” might bring to mind jack-o’-lanterns, the Dickinson pumpkin looks like a butternut squash.

9Squashes For Pumpkin Pie

When people think of “pumpkin pie,” they expect it to come from the jack-o’-lantern type. However, that’s usually not true for canned pumpkin pie filling. Instead, the Dickinson pumpkin (which looks like a butternut squash) and the butternut squash itself are popular.

When pie filling does not contain the jack-o’-lantern pumpkin, people may conspiratorially say that canned pumpkin does not contain pumpkin at all.[2] The whole argument is a fallacy as pumpkins are not botanically distinct from squash.

So why was Libby’s using a butternut squash look-alike for canned pumpkins?

The Dickinson cultivar has several advantages over other varieties. It has more flavorful flesh per pound, a thinner rind, fewer seeds, and a smaller hollow part. On the other hand, the field pumpkin, used for jack-o’-lanterns, is usually ill-suited for pumpkin pie. Though the jack-o’-lantern pumpkin can be made into pies, the cultivar is not really intended for human food. (However, this depends on the cultivar. The Triple Treat, for example, is good for both carving and pies.)

Since 1938, the FDA has told canners that it will not initiate regulatory action purely because “pumpkin” is used on the labels of canned products made from golden-fleshed sweet squash or mixtures of such squash with field pumpkins. Without evidence that the name deceives or misleads customers, the agency sees no reason to change the policy.

However, it is possible to make a good pie from something with a jack-o’-lantern-like appearance. Pie pumpkins are a class of pumpkins bred to be eaten. They are smaller, sweeter, and denser than their larger, carving-bound relatives.

8Prehistoric Pumpkins

Today, pumpkins (and “squash”) are a popular crop grown in several states. But humans were not the first to eat pumpkins and spread their seeds. The mastodon—an ancient, woolly mammoth-like prehistoric mammal—once spread squash seeds. The evidence lies in the squash seeds found in their fossilized dung.[3]

Wild squashes were once common in North America. As weedy plants, they thrived in the disturbed landscape of giant mammals. The chemical cucurbitacin made the flesh of their fruits toxic and bitter-tasting.

The plant’s bitterness was a natural defense against the rodents and small herbivores that would have eaten its seeds. Small mammals with diverse diets tend to have more bitter-receptor genes. Larger animals, such as elephants, have fewer, thus giving them less of an ability to taste bitterness.

Today, mastodons are extinct. In Africa, their closest living relatives, elephants, eat and spread several species of bitter squash. In the US, several zoos supply their elephants with pumpkins. The elephants smash and eat the pumpkins happily, much as their extinct wild relatives might have.

7Image Problems

Originally, pumpkins had an image problem as an inferior foodstuff for the lazy, uncivilized, and poor.

Pumpkins were introduced to Europe at an early date from the Columbian Exchange. At some point in the 16th century, they were introduced to England from France.

Pumpkins grow easily, like weeds, and make large amounts of big fruit. They were a food that people could rely upon when things got tough, making them appealing to the rural poor.

Europe ridiculed the pumpkin and those who ate it as boorish and crude. Adding to this, pumpkins were cultivated by Native Americans, whom the New England colonists thought of as uncivilized. The association of pumpkins with the rural poor and American “savages” meant that colonists did not think highly of this food.

Nonetheless, New England colonists relied heavily on pumpkins when more desirable foods were unavailable. Indeed, their dependence led to a monotonous procession of pumpkin-based meals.[4] The colonists became defensive about their dependence on pumpkins, continuing to use them after other foods became available.

6Odd Colors

The standard pumpkin is a certain shade of orange. However, pumpkins do come in other colors, such as yellow, white, blue, and even pink.

White pumpkins are one of the more common alternative colors. They come in several cultivars, such as Baby Boo and Lumina. Once a novelty, they can now be bought at pumpkin patches and grocery stores and are only slightly more expensive. They offer a ghostly mystique and an alternative white “canvas” for painting. Though they look different from the standard jack-o’-lantern, it is only skin-deep: The flesh is orange (and edible) just like orange-skinned pumpkins.

The pie pumpkin Sunlight is yellow and also happens to be tolerant to powdery mildew disease. The Australian cultivar Jarrahdale is bluish-gray. The Galeux d’Eysines is pale pink with distinctive peanut-shell warts. These warts are actually sugar secretions, attesting to the pumpkin’s remarkably sweet flesh.[5]The Porcelain Doll pumpkin is also pale pink but lacks warts.

Even pumpkins not specially bred for unusual colors go through different color stages as they mature. Some varieties are yellow when immature and then turn orange. The giant pumpkin is typically yellow or white when immature and turns pink-orange to bluish-gray at maturity.

Pumpkin fruits infected with one or more viruses often fail to turn completely orange, with the green remaining as speckles or spots. Occasionally, this may be considered attractive, but pumpkins with severe virus symptoms are not usually marketable.

5Animal Feed

There is a long history of feeding livestock on pumpkins. Farmers growing pumpkins for jack-o’-lanterns may sell blemished or damaged pumpkins as livestock feed. Surplus pumpkins and unsold jack-o’-lanterns post-Halloween may be fed to livestock, too.

Farmers might also grow pumpkins specifically for livestock feed. For this purpose, carving varieties, such as the Connecticut Field, and the smaller of giant pumpkins, such as King Mammoth Gold, are used.

The pumpkins are chopped to the appropriate size of the animal being fed. Animals not familiar with pumpkins may take some time to get used to them.

Once, farmers thought pumpkin seeds would “dry up” cows (lower milk production) and be harmful to pigs. To avoid this, farmers would remove the seeds from pumpkins before giving them to livestock.

Pumpkin seeds are actually a good, nutritious feed because of their high protein and fat content. However, the idea that the seeds cause health problems has a kernel of truth.

While they do not dry up cows, only 14–18 kilograms (30–40 lb) of pumpkin should be fed to each cow per day due to the richness of the seeds. Furthermore, if pigs are fed solely pumpkin seeds, the animals experience indigestion due to the seeds’ fat.[6]

4Versatility

For culinary purposes, the flesh of the pumpkin plant’s fruit gets most of the attention. However, its leaves, vines, flowers, and seeds are also edible.

The seeds (aka pepitas) are one of the most popular pumpkin-derived foodstuffs. They can be boiled, toasted, or dried like sunflower seeds or ground into pipian sauce.[7]

Pumpkin leaves are high in vitamin A and are a good source of calcium, vitamin C, iron, and protein. They can be steamed, boiled, panfried, or used in stews. Overall, pumpkin leaves have more food value than tinned peas.

The tips of the vines, or shoots, can be boiled, sauteed, or stir-fried. The hollow vines are favored throughout Asia, Africa, and Australia for their rich, meaty texture and earthy sweetness.

Pumpkin flowers are edible raw or cooked. They can be deep-fried, stuffed, sauteed, baked, or used in soups. Squash bees, the primary pollinator of pumpkins, tend to sleep inside pumpkin flowers. They may get trapped inside, much to the surprise of people preparing pumpkin blossoms.

3Pumpkin Seed Oil

Pumpkin seed oil comes from the Styrian pumpkin, a variety grown in southeast Austria and nearby countries. It is a popular salad dressing with a unique trait: The oil can look green or red depending on oil film thickness. This phenomenon is called dichromatism. Long considered a mystery, it was only unraveled in 2007.

Of the three characteristics of color, saturation and brightness are determined by the thickness and concentration of liquids, such as paint. Hue, however, is fixed by the material properties of the liquid. For example, blood is red because of its hemoglobin. Though it might be crimson if pure and lighter red if diluted with water, it will never be green.[8]

However, pumpkin seed oil can have either color due to the unique ranges of lightit absorbs and the differing color sensitivities of the human eye. When white light passes through pumpkin seed oil, it absorbs all colors except for a wide range of wavelengths around 520 nanometers (green) and a much narrower range around 650 nanometers (red). However, it soaks up green much more strongly than red, which means that the red is brighter even though fewer red wavelengths come out.

When light passes through a thin layer of oil, a wider range of green wavelengths go through. But the intensities of red and green are only slightly muted because light absorption increases with layer thickness. This, and the fact that human eyes have a greater sensitivity to green (so green appears brighter than an equally bright shade of red), makes the oil seem green.

When light passes through a thick layer of oil, a greater amount of green than red wavelengths are transmitted. But the intensity of green drops much more than red. Therefore, the color is much dimmer, to the point that even the human eye’s greater sensitivity to green cannot increase its apparent brilliance. Thus, the pumpkin seed oil looks red.

2Pumpkin Alcohol

Yeasts are an essential ingredient for making beer because they eat sugars and make carbon dioxide and alcohol as waste products. Their primary food is often malt, made from sprouted barley.

In colonial New England, good malt was not readily available. Colonists had to make do with other sources of fermentable sugars, such as pumpkins.

Pumpkin flesh took the place of the malt entirely. As a result, pumpkin ale of the colonial era was said to have a noticeable “tang” unless aged for a few years.[9]Pumpkin beer was brewed throughout the 18th century, but became less popular by the 19th century.

In 1995, pumpkin beers became a craft beer specialty. Indeed, there are now so many kinds that Seattle’s Elysian Brewing has a pumpkin beer festival with many beers in various styles.

Pumpkin is used only for flavor in these modern beers. Most brewers use canned pumpkin, so the puree might not come from Halloween-standard pumpkins. The pumpkin can be mashed, but most brewers say they get better flavor with less trouble by simply adding it to the boil.

Unlike historical pumpkin ales, modern pumpkin beers are often spiced with “pumpkin pie” spices. In fact, most of the flavor of so-called pumpkin ales comes from the spices, as the pumpkin flavor is otherwise subtle.

1The First Thanksgiving Had No (Real) Pie

Most authorities agree that there was no pumpkin pie at the first (or second) Thanksgiving. Others, however, claim that there was. The debate comes from how one defines “pie.”

The first “pumpkin pie” was very different from the modern version. It was made by slicing off the top of a mature pumpkin (probably C. pepo), removing the seeds, and filling the inside with milk, spices, and honey. Then the pumpkin was baked in hot ashes.[10]

Pumpkin pie as people imagine it today (a sweetened pumpkin custard in a pastry crust) was not talked about until America’s first cookbook, American Cookery, was published in 1796 just after America gained its independence.

In 1827, Sarah Josepha Hale, the primary advocate for making Thanksgiving a national holiday, claimed that pumpkin pie was “an indispensable part of a good and true Yankee Thanksgiving.” It was only by the 1800s that pumpkin pie had become widely associated with the colonial period and a definite part of the Thanksgiving meal.