Beyond Thanksgiving dessert and carving jack-o’-lanterns, this autumn gourd has a host of health benefits. Here are five ways pumpkins can improve your diet, sleep and skin, plus five easy and nutritious pumpkin recipes.
1. Healthy eyes
Pumpkin is a rich source of beta-carotene—it’s what gives it that rich, vibrant colour. Packed with potent antioxidants, it helps protect your vision from degeneration. Bonus: You’ll also see stronger nails and healthier hair.
2. Glowing skin
Pumpkins are rich in a host of skin-healthy vitamins: the properties from antioxidant-rich vitamin A (retinol) act as a shield for your skin, protecting you from the damaging affects of free radicals; vitamin C helps promote collagen production and renew the skin for a glowing face; and vitamin E improves skin tone.
3. Energy boost
The daily recommended iron intake for women is higher than for men, and as women age or become pregnant, the necessary dose increases. Pumpkins are full of iron, an immunity-boosting mineral that can help ward of illness and fatigue and keep your energy high.
4. Better diet
High in fibre (7 grams per one cup of canned pumpkin) and low in calories (26 calories for 100g), pumpkins can help you stay full longer and keep your digestion on track. The Heart & Stroke association recommends 21 to 38 grams of fibre a day, however most people don’t quite reach half that amount.
5. Improved sleep and mood
Don’t toss the seeds. Raw pepitas (hulled pumpkin seeds) are rich in tryptophan (yes, the same snooze-inducing amino acid that kicks in post-turkey dinner) and can help you get more Zs. This compound also supports serotonin, which not only helps you sleep better, but boosts your mood, too.
Whether you use the whole pumpkin, the pulp or the seeds, here are five must-try recipes, ranging from savoury to sweet.
Thai Pumpkin Coconut Soup
This silky soup is a mix of traditional sweet and sour Thai flavours and has only 159 calories per serving. It’s guaranteed to be your go-to winter warm-up soup.
Pumpkin Spice Muffins
A muffin is a great grab-and-go treat. Skip the maple cream cheese spread to keep the calorie count (250 calories) low.
Arugula and Pepita Pesto
Add this pesto to salad, soups or over meat. Keeps in the freezer for up to six months.
Almond Pepita Butter
This fragrant nut butter with a mix of almond and pepita is a super-satisfying topper.
Pumpkin Pie Granola
A mix of pepitas, pecans, flaxseeds, puffed rice cereal and a medley of aromatic spices, such as cinnamon, ginger and cloves gives this granola loads of flavour.
Photography by Katherine Holland
The ET Canada entertainment reporter and HGTV Canada host is a fitness buff who loves chocolate. Here's a sneak peek at her workout routine, meal ideas and exercise playlist.
Spend time viewing Sangita Patel's Instagram account and you'll notice a pattern: Sprinkled liberally among fashion blogger–worthy glamour shots, photos of celebs (thanks to day job No. 1, ET Canada entertainment reporter) and a pic or two of Canadian design stars (from day job No. 2, host of HGTV Canada's Home to Win) are videos and photos of the TV personality killing it at the gym. Her regular #FitnessTuesday posts o er a sneak peek at her exercise routine, whether it's an at-home arm workout or a group CrossFit class. She started the hashtag as a way to motivate herself and others to meet their health goals, and it's de nitely made an impact on her 17,000-plus followers. "Someone sent me a direct message about how she lost 20 pounds by following #FitnessTuesday!" she says. at's why Sangita is the perfect person to kick o a new column about women living their healthiest lives. Read on for meal ideas, workout songs and the best way to eat a banana, ever.
Favourite exercise: "I normally hate cardio, but I love skipping; I love doing double unders."
Least favourite exercise: "Burpees are the worst, but I know I have to do them because they're so good for you."
What's on her workout playlist: "I love loud music. Eminem's 'Lose Yourself' is one of my favourite songs to work out to."
Hydration tips: "I sip water with lemon all day long."
Breakfast: "I have a protein shake with a shot of espresso in the morning. I take that on the road, and that's my morning start."
Lunch: "I'll usually have an omelette or hard-cooked eggs for lunch, or sometimes I'll have soup because I need more sodium in my diet."
Dinner: "I tend to have some carbs in the evening, which isn't necessarily the right way to do it. But I love basmati rice, and I love quinoa with chicken. I just try to eat before 7 p.m."
Healthy dessert: "One really easy, healthy dessert is taking a banana, slicing it open, spread- ing on some good peanut butter and a little bit of dark chocolate, wrap- ping it in foil and baking it for a few minutes."
Lemony Red Pepper and Asparagus Pasta Salad <br> Photography by Joe Kim Credits: Lemony Red Pepper and Asparagus Pasta Salad <br> Photography by Joe Kim
Planning a picnic or family barbecue anytime soon? Give yourself one less thing to worry about and go for one of our easy pasta salad recipes. It's sure to be a hit!
Pasta salads are great to make ahead, and are absolute tops for large groups. They also take the cake for being an extremely versatile dish – with a host of added ingredients, toppings and dressings, simple pasta salads can go from humble side to star entrée in no time.
We asked Test Kitchen food specialist Amanda Barnier to share some top tips for preparing pasta salads, and why they're a crowd favourite. Here's what she had to share:
Pasta salads: the perfect make-ahead dish
"Pasta salads can easily be prepped in advance and can feed a crowd with little effort," Amanda says. "It can be made in advance and cooled immediately after cooking."
One important tip to remember, she adds, is to "add dressing the day it's being served, because it will quickly absorb the dressing."
Pasta salad favourites
"I like using cheese filled tortellini for a hearty salad. Soba and rice noodles are great with Asian dressings, whole grain and coloured pastas," Amanda says.
How to store pasta salads
"Keep salads well wrapped and refrigerated," she says. "Salad has the same storage life as its ingredients. Seafood is best eaten within 2 days, and chicken (within) 2 to 3 days. If traveling, be sure to store pasta salads in coolers packed with lots of ice."
"Proteins should not be within 4 C and 60 C for longer than a four hour period," she adds.
The long and short of it: best pasta shapes
"Short shapes are best with vinaigrettes and creamy dressings, and chunky ingredients such as chopped vegetables and beans," Amanda says.
"Long pasta shapes are better used with thinly sliced vegetables, proteins, herbs, spices and vinaigrettes."
Tips for making pasta salad
"If making a pasta salad in advance, rinse with cold water to stop the cooking process and drain well," she advises. "Add dressing just prior to serving. Pasta quickly absorbs liquids; if the dressing is added too soon, the pasta will absorb it."
So whether you prefer chunky pasta salads with a cool, creamy dressing perfect for summer picnics, or entrée-worthy pasta salads with long rice noodles and a tangy vinaigrette, you're sure to find a new favourite with from our collection.
Easy pasta salad recipes:
Lemony Red Pepper and Asparagus Pasta Salad
A bright vinaigrette makes this pasta salad the ultimate dish to serve at any summer party.
Photography by Joe Kim
Mediterranean Orzo Salad
This salad highlights many fresh flavours of the Mediterranean and is at its best when made with good-quality olive oil.
Photography by Jeff Coulson
The Best Macaroni Salad
This is a great keeper salad and perfect for a picnic or BBQ. Just make sure you pack it with plenty of ice packs to keep it nice and cold, both during transportation and at the table.
Photography by Annabelle Waugh
Chicken, Broccoli and Bocconcini Pasta Salad
Make this pasta salad for the whole family—the kids will love the mild dressing and round bocconcini cheese, while the adults will appreciate it as a light alternative to a sandwich.
Photography by Jeff Coulson
More great pasta salad recipes:
Spinach and Sun-Dried Tomato Pasta Salad
This salad is simple to assemble for a quick family meal.
Warm Spinach and Ham Pasta Salad
Dressed with Dijon mustard and white wine vinegar, this penne pasta salad is a winner topped with goat cheese and cherry tomatoes.
Winter Vegetable Pasta Salad
Cook everything together in one pot for this easy warm salad.
Pea, Pepper and Pasta Salad
This make-ahead salad is perfect for toting to a potluck barbecue or picnic. Toss the salad with the dressing right before serving so the peas stay bright green.
Summer Pasta Salad
Serve this light summery salad with crispy, homemade Parmesan Breadsticks.
Mediterranean Fusilli Salad
Fresh basil, hearty beans, piquant sun-dried tomatoes and al dente pasta make the perfect summer salad.
Warm Roasted Red Pepper Pasta Salad
The dressing lends a taste of summer any time of year. The red peppers provide vitamins A and C and potassium. Quick and easy to make, this salad is perfect to take to a last-minute potluck or picnic.
Grilled Sausage, Pepper and Bocconcini Pasta Salad
This delicious pasta salad is made with tasty Italian sausage and lots of colourful peppers.
Bow-Tie Pasta Salad
This easy, colourful salad has the sunny fresh tastes of Greece.
Tuna Pasta Salad
Using tuna packed in both oil and broth means you'll need less oil in the dressing.
Salmon Pasta Salad
Start with melon wedges to whet your appetite for this quick and light dinner.
Grilled Vegetable Pasta Salad
Grilled market-fresh veggies meet marinated olives and artichokes in this healthy dish made with whole wheat rotini. So chock full with taste and texture, carnivores won't complain about this vegetarian dish.
Party Parmesan Pasta Salad
Try this hearty salad studded with salami, olives, tiny tomatoes, roasted pepper and fresh basil.
Smoked Salmon Pasta Salad
This easy tasty pasta salad is loaded with calcium. Omit the banana peppers if your child is not a fan of hot food.
Deli Pasta Salad
Add 1-1/4 cups (300 mL) extra pasta to the pot at dinner the night before to have enough for this lunchtime salad the next day.
Sirloin Steak with Green Bean Pasta Salad
Sirloin steaks paired with green beans and tomatoes make this salad a hearty entrée.
Looking for more great recipes? Try our best potato salad recipes.
©iStockphoto.com/slidezero_com Credits: ©iStockphoto.com/slidezero_com
Learn how feng shui techniques can declutter your home and create positive space in your life.
Do you want to bring happiness, good fortune and wellness into your life this year? Turn to the positive energies of feng shui as your guide. The ancient Chinese art of living in harmony with your environment can help spruce up your home and simultaneously create balance and joy.
Bridget Saraka, the Saskatoon-based owner of Feng Shui by Bridget, says the practice offers life-changing benefits. "Feng shui is about creating a space that's not only pleasing to your eye, but also pleasing to all your senses, so that your home supports and enriches your life," she says. "How we live has a profound impact on what our experiences will be. When you apply feng shui principles to your home, you can attract a great new year."
If your home is cluttered, dimly lit and has poorly arranged furniture, feng shui principles state that your life will be filled with obstacles and present few opportunities for growth. As a result, your job, relationships, finances and health can become stagnant. By making a few small changes, you can revitalize your space and your life. Here are six simple tips to get started:
1. Make your front door visible to receive blessings
In feng shui, a hard-to-read house number or a blocked walkway to a door will prevent positive energy from entering the home. "Have an address that's easy to see from the street and a path from your front door into your home that isn't cluttered with obstacles," says Saraka. "If the universe can't find you, how can fortunate blessings find you?"
2. Add colour for good health
Taupes and other neutral colours are popular in home decor, but they might contribute to low moods and energy levels during Canada's long, dark winters. "They're the wrong colour palate for Canadians because many of us suffer from seasonal affective disorder," says Saraka. From a feng shui perspective, these colours absorb the winter light, leaving Canadians feeling depressed and directionless.
To boost health and energy, start by painting your walls. "Choose a colour that's warm yet still reflects light – soft yellows, soft greens – colours that give a feeling of the sun and nature," says Saraka. "Green makes all colours pop, plus it's about life, vitality, growth and new vibrations." If you can't afford to paint, use colourful accessories—accent pillows, throws, live flowers, lighting in dark corners—to ignite powerful energy shifts in your home. "It's the easiest and most affordable way to do it," says Saraka.
3. Edit your belongings
Clear the bad vibes that accompany clutter. "Go through your home with a keen eye to what no longer serves you. If you haven't worn or used it within a year, donate it," says Saraka. "If it's broken and you're not going to repair it, remove it from the space. This editing practice opens up your home so you have room to experience a new chapter." Items that hold upsetting memories should be removed, too.
4. Let indoor plants and water bring prosperity
¨Want to attract wealth this year? Bring plants and a water fountain into your home. "Jade plants and fountains are symbols that represent wealth and finance in feng shui," says Saraka. Your health may also benefit from plants and flowers inside the home. "They purify the air," says Saraka, "And as you nurture the plant, you're nurturing yourself."
5. Position furniture for safety
If you don't feel safe and comfortable in your home, your furniture placement might be to blame. "Feng shui is first and foremost about comfort and safety," says Saraka. "Make sure that the largest piece of furniture in any room is in a position where you can see the door. If the sofa or head of the bed is against the same wall as the door, you can't see who is coming in. This creates a sense of vulnerability."
6. Use essential oils to attain happiness
Essential oils can help clear negative energy and add happy vibes to your home. "Put distilled water in a spritzer bottle, add three to six droplets of oil, and then spritz the air," says Saraka. If someone has been ill, Saraka recommends a blend of frankincense and cinnamon. ¨"To infuse a space with joy, use rose and orange essential oils. Rose is about love. Orange is about joy. So you're infusing joyful love into your space." Essential oils can be purchased from most health-food stores.
For more feng shui tips, check out how you can declutter your car.