We are immersed in that time of year when the presence of pumpkins becomes more evident. Possibly the first thing that comes to mind when we think of this food is 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 given greater prominence in our diet – now more than ever as it is at its best – for its interesting nutritional contribution and also its adaptation when preparing numerous recipes in the culinary field.
Round in appearance, orange in color and with a slightly striated outer skin, it is resistant on the outside but soft on the inside, where not only the pulp but also the seeds are found. And everything is edible.
Nutritional properties of pumpkin: high water content
The pumpkin is part of the cucurbitaceae family, that is, it is related to the melon, watermelon or cucumber. According to the Spanish Nutrition Foundation (FEN), pumpkin stands out for its digestible nature thanks to its significant water content and low fat and carbohydrate content. But, in addition, it is interesting for the following reasons.
Amount of mineral trace elements: potassium, magnesium and calcium
The presence of these three nutrients, an essential part of a dietary intervention to reduce blood sugar levels, can also help regulate blood pressure. It is estimated that one cup of pumpkin provides the 13% of adequate potassium intake in women and almost 10% in 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 are also notable for their contribution of beta-carotene, a pigment that not only gives the yellow-orange color but is also the precursor of vitamin A, which means that beta-carotene is converted into vitamin A in the body. This carotenoid is a rich antioxidant with numerous benefits. And vitamin A, along with C and E, protects the intestine, which helps us defend ourselves against germs and infections.
Beta-carotenes are also associated with greater protection against eye problems age related. The presence of lutein and zeaxanthin, two carotenoids important for the health of our eyes, help us reduce the risk of macular degeneration and cataracts.
Rich in vitamins C and E
In addition to vitamin A, in pumpkin we can also find vitamins C and E, which act as antioxidants. The first, together with vitamin A, can help us protect against the formation of wrinkles promoted by sun exposure. 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 some pumpkin to our diet can help us stay stronger when cold and flu season arrives.
High 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, combats 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 part of this fiber can be lost during the cooking process.
Seeds: an interesting contribution of protein and more
Whatever we do with the pumpkin, we must not throw away the seeds. They may be small, but they are powerful. They are packed with protein, as well as iron, magnesium, fiber and antioxidants. This small part of the pumpkin, olive green in color, sweet in flavor and with a creamy texture, is also a good source of fiber and an outstanding source of omega 3 fatty acids.
Ideas to bring pumpkin to our plate
Now that we know that pumpkin is an interesting and healthy product from a nutritional point of view, we must 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 best suits us for our dish.
Although its thick shell can be a little complicated to cook if we are not used to it, it is easier than it seems. We can start by washing them and drying them well. With a very sharp knife and a strong base, we carefully cut it in half – it is not always necessary to peel it, everything will depend on the type of pumpkin we use.
With the help of 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 we can also use the pumpkin in pieces to add to pizzas or sandwiches. Whatever the case, whether pureed or in pieces, the first thing we should do is roast the pumpkin cut into pieces for 35 to 45 minutes, or until the pulp is soft. We can also steam it in a pot with a few centimeters of water and bring it to a boil.
For the pumpkin puree or cream: after boiling it, we puree it until we obtain a smooth and uniform consistency. If we have steamed it, it 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 a crunchy pumpkin pie.
And what do we do with the seeds? Although we may consider the task to be somewhat tedious and we do not always have time or desire to dedicate a lot of time to culinary work, we can also save the seeds, toast them or bake them on a baking tray with a little oil for about ten minutes and use them as a snack or add them to salads or yogurts. Another good way to take advantage of them is to use them as a garnish for soups or bake them to accompany homemade cookies.
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