superfood recipe: pumpkin pasta

Recipe adapted from "Penne-wise Pumkin Pasta" Every Day with Rachel Ray magazine.

Ingredients:
Salt
1 pound whole wheat penne rigate
2 tablespoons extra-virgin olive oil
3 shallots, finely chopped
3 cloves garlic, minced
2 cups chicken broth
One 15-ounce can pure pumpkin puree
1/2 cup heavy cream
1 generous pinch of chile powder
1 pinch ground cayenne pepper
1 pinch nutmeg
Pepper
7 leaves fresh sage, thinly sliced
Grated parmesan cheese



1. Bring a large pot of water to a boil, salt it, add the pasta and cook until al dente. Drain.
2. While the pasta is working, in a medium skillet, heat the olive oil over medium heat. Add the shallots and garlic and cook until softened, about 5 minutes. Whisk in the chicken broth, pumpkin and cream. Add the chile powder, cayenne and nutmeg; season with salt and pepper. Lower the heat and simmer until thickened, about 5 minutes. Stir in the sage and about 1/4 of a cup of parmesan cheese.
3. Toss the pasta with the sauce and pass the parmesan around the table. Top with extra sage for garnish.


Pumpkin is a Superfood for your eyes because just one cup is a top source of vitamin A (providing over 170% of the Daily Value) and supplies a significant quantity of lutein and zeaxanthin (1.7mg), carotenoids that help maintain eye health. Studies show vitamin A helps the eye to adapt from bright light to darkness, while inadequate intake can lead to night blindness and poor vision in dim light. Lutein and zeaxanthin are carotenoids believed to filter high-energy light waves which may cause free radical damage to the eyes. Several studies have reported that carotenoids seem to lower the risk of age-related macular degeneration (AMD). One study found a 43% lower risk of AMD in people whose intake of carotenoids was highest versus lowest. When lutein and zeaxanthin were considered specifically, the reduction in risk was 60%.

Bonus: Pumpkin provides one of the best sources of alpha-carotene, a carotenoid linked to lower lung cancer risk in several studies. According to a recent analysis of data by the Harvard School of Public Health, beta-cryptoxanthin, another carotenoid present in pumpkin, was found to have potentially protective benefits against lung cancer as well.

From the Dole Superfood website.