We are immersed in that time of year when the presence of pumpkins becomes more evident. The first thing that comes to mind when we think of this food is perhaps a dessert plate or an accessory to decorate the house on Halloween. But the pumpkin is more than just a seasonal decoration: this food deserves to be highlighted more than ever in our diet – now more than ever because it is at its best – for its interesting nutritional contribution and also for its adaptation in the development of numerous culinary recipes. field.
Round in appearance, orange in color and with a slightly ridged outer skin, it is resistant on the outside but soft on the inside, where not only the pulp but also the seeds are located. And everything is edible.
Nutritional properties of pumpkin: high water content
The pumpkin is part of the Cucurbitaceae family, meaning it is related to melon, watermelon or cucumber. According to the Spanish Nutrition Foundation (FEN), pumpkin stands out for its digestibility thanks to its high water content and its low intake of fats and carbohydrates. But, in addition, it is interesting for the following reasons.
Quantity of mineral trace elements: potassium, magnesium and calcium
The presence of these three nutrients, essential elements of a dietary intervention aimed at reducing blood sugar levels, can also help regulate blood pressure. One cup of pumpkin is estimated to provide 13% of adequate potassium intake for women and almost 10% for men. The pulp is particularly rich in potassium, calcium, iron, zinc and magnesium, necessary to perform different functions, from muscle contraction to maintaining bone density, among others.
Interesting due to the presence of beta-carotene
Pumpkins also stand out for their contribution of beta-carotene, a pigment that not only gives the yellow-orange color but is also the precursor of vitamin A, meaning that beta-carotene is converted into vitamin A in the pumpkin. ‘body. This carotenoid is a rich antioxidant with many benefits. And vitamin A, along with vitamins C and E, protect the gut, helping us defend against germs and infections.
Beta-carotenes are also associated with increased protection against age-related eye problems. The presence of lutein and zeaxanthin, two carotenoids important for the health of our eyes, helps us reduce the risk of macular degeneration and cataracts.
Rich in vitamins C and E
In addition to vitamin A, pumpkin also contains vitamins C and E, which act as antioxidants. The first, associated with vitamin A, can help protect us against the formation of wrinkles favored by exposure to the sun. We know that vitamin C also helps us strengthen the immune system by stimulating the production of white blood cells.
Pumpkin also contains vitamin E, another antioxidant that our immune system needs to fight viruses and bacteria. Therefore, adding a little pumpkin to our diet can help us stay stronger when cold and flu season arrives.
Rich in dietary fiber
If pumpkin stands out for another particularity, it is for its contribution of dietary fiber, which helps us feel full, promotes digestive health, fights constipation and helps us balance blood sugar levels. It is estimated that one serving would cover 31% of the recommended daily fiber intake, although a significant portion of this fiber may be lost during the cooking process.
Seeds: an interesting source of protein and more
Whatever we do with the pumpkin, we must not throw away the seeds. They may be small, but they are mighty. They’re packed with protein, as well as iron, magnesium, fiber and antioxidants. This small part of the pumpkin, olive green in color, with a sweet taste and creamy texture, is also a good source of fiber and an exceptional source of omega 3 fatty acids.
Ideas for bringing pumpkin to our plate
Now that we know that pumpkin is an interesting and healthy product from a nutritional point of view, we should also know that we are dealing with a very versatile food in the kitchen. Although there are different varieties and not all of them are the same, we must first choose the one that suits us best for our dish.
Although its thick shell can be a little complicated to cook if you’re not used to it, it’s easier than it seems. You can start by washing them and drying them well. With a very sharp knife and a solid base, we carefully cut it in half – it is not always necessary to peel it, everything will depend on the type of pumpkin we will use.
Using a spoon we can remove all the seeds and pulp. We can prepare it in any way and, although we are often carried away by its sweetness, we use it to make desserts, it is a food that accepts any other preparation, such as stews, creams, broths, soups or purees.
But you can also use the pumpkin in pieces to add it to pizzas or sandwiches. Either way, whether pureed or in pieces, the first thing to do is to roast the pumpkin cut into pieces for 35 to 45 minutes, or until the pulp is tender. You can also steam it in a saucepan with a few centimeters of water and bring it to the boil.
For the pumpkin puree or cream: after boiling it, puree it until you obtain a smooth and uniform consistency. If we have steamed it, now is a good time to drain it well.
The possibilities for using pumpkin in baked goods are also endless; We can make pumpkin bread or crispy pumpkin pie.
And what do we do with the seeds? Although we may consider the task a bit tedious and we do not always have the time or inclination to spend a lot of time on culinary work, we can also save the seeds, toast them or cook them on a baking sheet. pastry with a little oil for about ten minutes and use them as a snack or add them to salads or yogurts. Another great way to enjoy them is to use them as a garnish for soups or bake them to accompany homemade cookies.
