Welcome to your seventh ReFresh newsletter of the season! It’s officially Fall in Albuquerque and we are looking forward to carving pumpkins and drinking Pumpkin Spice flavored everything as we watch the leaves change color in the coming weeks.
In this newsletter, you will find:
– Learn more about Pumpkin and its health benefits in “Featured Bag Item” section..
– Learn about planting fall crops in the “Gardening” section.
– A few simple recipes that you can make with the fresh ingredients in your ReFresh bag!
– Check out the information for the Winrock Park Market, Train Tracks in your Garden Show, and Plant Swap Party in the “Community Resource” section.
We hope you enjoy this newsletter and thank you for your participation as we work together to build a healthy local food system.
Text your questions, photos, and comments to: (505) 226-3707.
Featured Bag Item
What is a pumpkin and what are its health benefits?
You’ve probably seen pumpkin decorations around Halloween or tried the notorious Pumpkin Spice Latte at Starbucks during the Fall season, but have you ever thought about it’s health benefits? Around the world in various European, Asian, and African countries, pumpkins have been used as medicine [1]. A lot of research has been done on the natural compounds found in pumpkin peel, flesh, and seeds. Studies have found that pumpkins can help fight against chronic diseases like diabetes and arthritis by reducing inflammation and managing blood sugar levels [1]. Other natural compounds found in pumpkins can actually help fight depression, prevent cancer, and lower blood pressure [1].
So what are the best ways to cook pumpkin?
Roasting, puréeing, baking, and cooking on the stovetop are some ways you can cook this amazing vegetable. You can make pumpkin soup, stews, bread, muffins, or even add it to smoothies! For starters, use this recipe to learn how to roast your pumpkin. And if you aren’t going to use your whole pumpkin in one sitting, use this guide on how to store your pumpkin.
Have more questions about food and nutrition? Send your questions to [email protected]
Disclaimer: The information shared by Three Sisters Kitchen (TSK) is for general informational purposes only, and is not meant to substitute for the advice provided by a doctor or other health care provider.
Batool M, Ranjha MMAN, Roobab U, et al. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants. 2022;11(11):1394. doi:https://doi.org/10.3390/plants11111394
As New Mexicans, we love to make anything spicy by adding green chile! This hearty chili recipe can be made with ease using a crockpot. Add your favorite green chile to this for a little New Mexico flare. This recipe is rich in fiber, iron, and vitamins A and C. Beans in this recipe are a great source of fiber, plant-based protein, and important minerals like magnesium and potassium, that support heart health and digestion [2]. By adding pumpkin to this chili, this dish can strengthen our immune system [1], too!
Never heard of Mirepoix? I’ll bet you’ve tasted it! Mirepoix is a French aromatic combination of 2 parts onion, 1 part carrot, and 1 part celery sautéed with butter or oil. In this recipe, you will add pumpkin purée and blend it into a deliciously creamy and nutrient-rich soup that will carry you through the chilly nights of the fall season. This soup is low in calories and high in fiber, vitamins A and C, and antioxidants that support immune health and digestion [1,3]. By adding milk to this soup, you’ll also have more calcium and protein in your diet [4]! When paired with whole grains or legumes, you have a perfectly balanced meal.
This casserole recipe is simple and perfect as we transition from summer to fall! Whether you grow your own or find them at the store, this seasonally ripe summer squash recipe will have your mouth watering. The squash is rich in vitamins A and C, offering antioxidants that support skin health and strengthen the immune system [5]. By using Greek yogurt, this casserole provides added protein and calcium for bone health while eggs contribute to high-quality protein [6, 7]. This dish is topped off with sourdough breadcrumbs adding a satisfying texture. This summer squash casserole can be served as a nutritious side or main dish.
Batool M, Ranjha MMAN, Roobab U, et al. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants. 2022;11(11):1394. doi:https://doi.org/10.3390/plants11111394
Mullins AP, Arjmandi BH. Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients. 2021;13(2):519. doi:https://doi.org/10.3390/nu13020519
The Winrock Park Market brings local farmers, artists, food trucks, and live music together for community members to have fun and experience the vibrant culture that New Mexico has to offer. This event is held behind the Dillard’s where FREE parking will be available. This is an event the whole family will enjoy, so feel free to bring your kids to enjoy the play area and live music.
Train Tracks in your Garden Show
Price: Free with admission to ABQ BioPark Botanic Garden
Enjoy your day at the ABQ BioPark with the special display of 10 miniature electric and live steam trains running along 2000 feet of track throughout the Botanical Gardens. Share this experience with your whole family while you watch this beautiful space come to life!
Plant Swap Party!
Price: FREE!
When: Recurring weekly on Mondays from 5 to 10 PM.
Every Monday night, Lost Cultures Tea Bar hosts a plant party for fellow plant lovers to meet, share knowledge, and give plants new homes! If you’re looking to grow your plant family and meet new people, spend part of your Monday night here!
Where: Lost Cultures Tea Bar. 1761 Bellamah Ave NW, Suite C, Albuquerque, NM 87104
This Week’s ReFresh bag:
This week your Refresh bag will include many of the following delicious fresh and staple items:
*NM grown / NM made We raise money to purchase these foods from local farmers and food producers as a concrete way to invest in our local food system and get delicious, fresh, local food to our ReFresh families. Keep an eye out for these local farms and food businesses when you do your food shopping. ReFresh bags will always include local food items.
Thank You!
Special thanks to all of the farmers and food producers working so hard to feed our communities; our partner organizations who helped to recruit ReFresh families: Kids’ Cook, Together for Brothers, Working Classroom, Mandy’s Farm, New Mexico Asian Family Center, SOL Housing, and YES Housing; to the staff, volunteers, donors, and ReFresh families who make the program work, and to our partners at MoGro Mobile Grocery, who pack these beautiful ReFresh bags each week for us, and who do so much important work connecting communities to healthy food throughout New Mexico. There would be no ReFresh program without all of you – we love our partners!
– All of us at Three Sisters Kitchen
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