Pumpkins

Perfect pumpkins

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Autumn sees a great plethora of amazing vegetables in the shops. Pumpkins are often only associated with Halloween but they are a super versatile vegetable!

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At just 13 calories per 100g of flesh, making them great for anyone watching their weight and looking to eat healthier.

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Pumpkin trivia
·        Pumpkin is a squash, so the flesh can be used as a vegetable just like butternut squash.
·        The world’s biggest pumpkin weighed in at more than 1,800lb. That’s some vegetable!
·        Pumpkins are more than 90% water.
·        Pumpkins are rich in vitamin A and potassium and are also high in fibre.
·        Pumpkins have been used for a variety of ailments – they were once recommended as a “cure” for freckles and          were used as a remedy for snakebites.
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Sowing the seeds
·        Pumpkin seeds can help men avoid prostate cancer.
·        Pumpkin and the seeds can increase blood flow everywhere and boost levels of testosterone due to the zinc they          contain.
·        Pumpkin seeds are rich in minerals – nearly 20% of the recommended daily intake of zinc and 50% of the daily          recommended intake for magnesium and manganese is in a 30g serving. They’re also rich in essential fats and          protein.
·        Pumpkin seeds can help relieve or prevent minor kidney disorders such as cystitis and water retention.
·        As well as containing some B vitamins they also have good amounts of vitamin K*, needed for bone health and          blood clotting – good for people at risk from osteoporosis and menopausal women. *If you are taking blood          thinning medication it is advisable to check with your GP before eating on a regular basis
·        Pumpkin seeds are 45% fat, but this is from both the omega 3 and 6 essential fats needed for hormone balance,          brain function, helping to lower cholesterol and skin health.
·        1 tablespoon of seeds has 90 calories, so use them sparingly.
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Smashing pumpkin ideas
·        Small pumpkins are the tastiest. Cut them in half, scrape out the seeds and roast.
·        Cut the flesh of larger pumpkins into chunks and roast with chunks of red pepper for a colourful vegetable side          dish.
·        Uncooked chopped pumpkin freezes well and is great for thickening soups and stews.
·        Pumpkin seeds can be eaten as a snack or added to muesli, salads or nut and seed roasts. About 20g-30g is a          good recommended daily dose (1 tablespoon is approx 16g).
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Try this as an occasional savoury treat and a healthier alternative to salted peanuts. Place pumpkin seeds on a large baking tray and drizzle with soy sauce. Roast in a hot oven for a few minutes. They harden slightly and become slightly nutty in texture and taste and the soy sauce adds that delicious salty flavour. Just don’t eat them all at once!

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