Thai Pumpkin Soup
Red Hot Chile Peppers by Alison Anton
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Although the days are noticeably getting longer, winter ain’t over yet, and spring (the season for allergies, sinus infections, bronchitis, athsma and “spring fever”) is right around the corner. From the hottest to the mildest, chiles are the antedote for keeping our bodies healthy, heated and energized into the onset of summer.
Hot on the inside, chile peppers warm our internal temperature. They also have incredible healing properties. Their high content of vitamin C (higher than citrus fruits) is commonly known to aid the immune system, but recent studies show how capsaicin, the compound that gives peppers their firey flavor, is a major player in the ability to fight cancer.
According to a release from the BBC News, UK, capsaicin directly attacks the mitochondria within the cancer cells, causing cell death without harming the surrounding healthy cells. “As these compounds attack the very heart of the tumour cells, we believe that we have in effect discovered a fundamental ‘Achilles heel’ for all cancers”, states Dr. Timothy Bates, lead researcher for a Nottingham University study.
Although this new development will most likely lead to new drugs that contain this specific cancer-fighting compound, those of us who want to think preventatively by eating a healthy diet of whole foods can start now by adding a daily dose of chiles (the hotter the better!) into our diets.
CAN YOU HANDLE THE HEAT?
There are all kinds of chiles, and each have their own degree of heat. Here is a list of the most common peppers, provided by Whole Foods Market, ranked by their Scoville Units, a measure of the capsaicin content in the pepper which is perceived as heat by the human palate:
Bell peppers (green, red, orange and yellow) have no heat whatsoever nor any chile pepper credentials. They are, though, very high in vitamin C to boost immune health and ward off common ailments.
Anaheim peppers can range from 100 to 1,000 Scoville units. In other words, they’re quite mild. Anaheims are long (up to 8 in.), smooth and tapered.
Ancho (dried) or Poblano (green) register between 1,000 and 2,000 on the Scoville scale. What an experienced Chili eater would call mildly warm. Anchos are preferred because drying enhances the flavor and they’re easier to work with: just reduce them to powder or reconstitute with water and add them to the pot.
Green chiles are a group of several varieties of long, tapered chile peppers that are grown and revered in New Mexico. Their heat can vary widely from variety to variety but most would fall in the 2,000 to 5,000 Scoville Unit range, perfect for the average chile-eater. Fresh green chiles are available in New Mexico and other parts of the Southwest from about mid August to mid September. Canned green chiles are on grocery shelves year round.
Jalapenos are short, tapered, dark green peppers with a Scoville Unit range of about 5,000 to 6,000. Jalapenos are the variety most used to make chipotle peppers. Chipotles, or smoked peppers, are available both dried and in powder form, as well as canned in adobo sauce.
Serrano peppers are short (2 in.), tapered and red with a heat index around 15,000 to 20,000. We’re getting into “hot” territory now where only seasoned chile-eaters dwell.
Cayenne peppers are commonly used in powdered form (see below) but may also be used fresh. Long, narrow and red, cayenne peppers are in the 40,000 to 50,000 Scoville range.
Habenero chiles hover in the Scoville stratosphere at about 200,000 or higher. Habeneros are best used in the form of commercially available hot sauces or with other varieties of chiles in commercial powdered mixes. They are not for the faint of heart and should be used with a measure of trepidation.
Article References:
BBC News, UK – http://news.bbc.co.uk/2/hi/health/6244715.stm
Prescription for Dietary Wellness – Phyllis A. Balch
Whole Foods Market – http://www.wholefoodsmarket.com
RECIPE: Hot and Sour Lemongrass Soup
Yield: 4-6 servings
You don’t have to run all over town to find exotic ingredients to make this traditional favorite Thai soup. Your local natural foods market should have the few essentials for an authentic Thai flavor: In the ethnic section you’ll find a good jarred red curry paste, Thai fish sauce and coconut milk; you should be able to find the lemongrass stalks in the produce section.
1 tablespoon vegetable oil
1 yellow onion, diced
3 cloves garlic, minced
1-inch piece fresh ginger, peeled and minced
1 pound sugar pumpkin or squash, diced
2-4 tablespoons red Thai curry paste
3 tablespoons Thai fish sauce
1 (14-ounce) can coconut milk
1 tablespoon sugar
4 cups chicken stock
3 lemongrass stalks (bottom 5 inches only) smashed with the back of a knife
1/2 pound white mushrooms, in 1/4-inch slices
3 tablespoons fresh lime juice
Heat the oil in a large stockpot over medium heat. Add the onion, garlic, ginger and pumpkin, and saute until just softened, 2-5 minutes.
Stir in the curry paste, fish sauce, coconut milk, sugar, stock and lemongrass. Bring to a boil, reduce the heat and simmer uncovered, stirring frequently for 25 minutes, until the pumpkin is tender. Add the mushrooms and Cook another 2-3 minutes.
Remove the soup from the heat and remove the lemongrass stalks. Stir in the lime juice and taste, adding more fish sauce or juice to bring up the flavors.
About the Author
I am a Certified Nutritional Chef, food writer and culinary instructor through Bauman College of Holistic Nutrition and Culinary Arts in Northern California. I teach cooking and nutrition classes through the Whole Foods Market Salud Cooking School and write a monthly eLetter, also entitled Whole Gourmet Natural Cooking, to a wide audience.
Thai Pumpkin Soup
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