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Healthy pumpkins can be prepared in a variety of ways
Pumpkins are in high season in autumn. The delicious fruit vegetables not only taste delicious, they are also extremely healthy. On the one hand it is low in calories, on the other hand it contains valuable vitamins, minerals and fiber, which stimulate digestion and strengthen the immune system. Pumpkin can be combined in many ways in the kitchen, as it easily takes on the taste of spices.
As the Federal Center for Nutrition (BZfE) writes, there is hardly any other fruit vegetable that can be prepared in as many different ways as pumpkins. This also has to do with the fact that the taste of most pumpkins is rather subtle and they therefore tolerate strong spices or aromatic fruits. Savory pumpkin preparations harmonize perfectly with ginger, chilli, curry, garlic, bell pepper, onion and balsamic vinegar. Sweet preparations, however, can be combined well with honey, cinnamon, fruit juices, pineapple, apples or oranges.
Numerous tasty preparation variations
The pumpkin soup, which can be prepared from many varieties and in even more variations, is certainly the classic, but there are many more tasty pumpkin recipes. For example, pumpkin from a tin, for which the fruit vegetables are cut into wedges and baked in the oven with other autumn vegetables. A tasty dip goes well with that. Spaghetti or puree can also be made from pumpkin. Pumpkin also tastes great in gratin, in a lasagna, in risotto or like fried potatoes.
Cut into small pieces and braised in olive oil, pumpkin enriches autumn salads; suitable varieties also raw. The delicious fruits can even be processed into jam, pudding, compote or cake. A specialty is sweet and sour pickled pumpkin vegetables.
The pumpkin seeds can also be dried and used raw or roasted for nibbling. Salads and mueslis can be upgraded and pumpkin soups refined. The kernels contain around 40 percent pumpkin seed oil, which is a real delicacy. Pumpkin seed oil has an intense, nutty taste and is ideal for salads, but also for refining soups, sauces or desserts. However, it must not be heated too much, otherwise the valuable unsaturated fatty acids will be destroyed.
Hokkaido with a lot of vitamin C.
From a nutritional point of view, pumpkins also have something to offer: First of all, they are extremely low in energy. 100 grams of pulp have just 24 kilocalories. The fiber content is more than two grams comparable to that of other types of fruit vegetables. There are quite large varieties of nutrients.
An older study attested that the Hokkaido had a nutrient content two to seven times higher than that of other pumpkin varieties examined. This applies in particular to the content of carotenoids and vitamin C. While common nutritional tables for pumpkins show an average value of ten milligrams of vitamin C, for Hokkaido it is 30 milligrams.
A study published a few weeks ago is also interesting. In the scientific study with rats, US researchers had found that pumpkin consumption can reduce blood pressure by 20 percent. The study leader explained that people would have to consume around 150 to 200 grams of pumpkin meat and around 30 to 40 grams of pumpkin seeds daily in order to achieve the same conditions as in the experiment with the rats. (ad)
Author and source information
This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.
