Why you should eat pumpkins

When you see pumpkins, don’t just think of Halloween Jack-O-lantern, there is more to them than that. Pumpkins are packed with antioxidants and nutrients. The pulp is an abundant source of vitamin A and the seeds full of zinc.

Nutrients: Good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus, and a very good source of dietary fibre, Vitamin A, Vitamin C, Riboflavin, potassium, copper and manganese.

Health benefits: Pumpkin is a storehouse of many anti-oxidant vitamins such as Vitamin A, Vitamin C and Vitamin E. The antioxidants help in revitalising the body and skin and preventing free radical damage. May reduce the risk of developing certain types of cancer and protect against heart disease. The potassium in pumpkin lowers the risk of hypertension, reduces the risk of osteoporosis and boosts the immune system. It also aids in weight loss.

Tips to include in diet: Pumpkin seeds indeed are an excellent source of dietary fibre and mono-unsaturated fatty acids, which are good for heart health. In addition, you can use the pumpkin flesh in many ways to boost taste, texture and nutritional value of dishes: Roast and puree to use in lasagna or as ravioli filling. Toast the seeds and eat as a snack or use as toppings for soups and salads. Dice pumpkin and add to soups or stews. Roast/add pumpkin with other veggies for a hearty dish. Add roasted pumpkin cubes to your favourite salad. Complement it with toasted pumpkin seeds

Roast or saute diced pumpkin with diced squash and/or sweet potatoes for a wonderful dish packed with goodness. Make pumpkin puree and use as a spread on whole wheat toast. You can even use steamed pumpkin flesh in a variety of smoothies. Combine pumpkin with banana to prepare a shake.

Fantastic!

Tips to choose: Select pumpkins that are firm and heavy for their size. Store pumpkins in a cool, dark place for up to two months

Healthiest cooking methods: Boiled, roasted, steamed, stir fried or baked.

Calories:

(3/4 cup,87g) = 25 Kcals

Recipe:

Pumpkin parfait

Layer low-fat vanilla yogurt with pumpkin purée and low-fat granola for a quick and delicious snack. Mix a pinch of cinnamon and nutmeg with the purée to enhance the flavour.

Pumpkin dessert

Mix ½ cup of pumpkin purée with ½ cup of vanilla soy milk, 1 tsp of vanilla extract, 2 tsps of maple syrup, and a pinch of nutmeg and/or cinnamon. Sautee over low to medium heat for 10 minutes until warm. Top your favorite low-fat frozen yogurt with the pumpkin sauce and enjoy.