The pumpkin, a food that has peps!
Present on the market stalls from October to January, pumpkin makes it possible to cook colorful dishes very appetizing, good for the health and the diet.Pumpkin is not just for Halloween
Here is a vegetable of yesteryear very popular again in recent years.
Pumpkin is a fast-growing vine that creeps along the surface in a similar fashion like that of other Cucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes…etc. It is one of the most popular field crops cultivated around the world, including in the USA at commercial scale for its fruit, and seeds.
It is available in many varieties, different in shape, color or size: from Provence squash to brown skin to turban pumpkin to gray or green bark, via the red brick potimarron, Which weighs no more than 3kg.
The most common is the bright red of Étampes with bark and orange flesh, not to be confused with the one that is more round but less tasty, reserved for the Halloween party.
In structure, the fruit features golden-yellow to orange flesh depending up on the poly-phenolic pigments in it. The fruit has a hollow center, with numerous small, off-white colored seeds interspersed in a net like structure. Pumpkin seeds are a great source of protein, minerals, vitamins, and omega-3 fatty acids.
One ace of beta-carotene
It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
The orange-fleshed pumpkin is pigmented by beta-carotene, the compound with antioxidant virtues preventive of premature aging, which turns into vitamin A in the body. A serving of 200g covers the total daily intake of an adult.
Studies have also shown interest in cancer of the esophagus and lung, which is not verified with beta-carotene-based dietary supplements.
The pumpkin is well endowed with vitamins of group B (B2, B5, B6 and B9), good for the heart, the brain and the skin. Source of potassium, magnesium and calcium, it has an alkalizing effect (antiacidity) in the body, beneficial to bone health.
It provides soft fibers, mainly pectin, which make it a well tolerated vegetable in case of colopathy. Finally, it is among featherweight foods, with an energy intake of between 15 and 20 kcal per 100grams. Ideal for all people watching their weight.
It is also rich source of minerals like copper, calcium, potassium and phosphorus.
Pumplin Seeds
They are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins. For instance, 100 g of pumpkin seeds provide 559 calories, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc., but no cholesterol. Further, the seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain.
Once at home, ripe, mature pumpkin may be stored for many weeks to come under cool, well-ventilated place at room temperature. However, cut sections should be placed inside the refrigerator where it can keep well for a few days.
How to serve Pumpkin ?
To preserve its dietary qualities, steam it and serve it with a simple knob of butter or a drizzle of walnut oil. You can make it a smooth soup without potatoes, just cooked in a broth and mixed with fresh herbs.
You can grill, steam, bake, boil, or roast plain pumpkin. Pumpkin bread, pumpkin ravioli, pumpkin pie, pumpkin risotto, pumpkin beer, in accompaniment or soup — the options are endless, and endlessly mouthwatering. Easy to combine with dairy products, it can be cooked in soufflé or gratin and thus optimize the calcium intake. The gourmands will test it in sweet version, tart or flan, decorated with cinnamon, vanilla and raisins or orange zest.
Delicious!