Did you know:
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Pumpkin 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.
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Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
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With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
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It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
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Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from "age-related macular disease" (ARMD) in the elderly.
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The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
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It is also rich source of minerals like copper, calcium, potassium and phosphorus.
WOW! No wonder Linus sat in the patch and waited for the Great Pumpkin!Now that you know how good pumpkin is for you, be sure to add it to your shopping list. You can pick up pumpkins at the Farmers Market, any roadside stand, or in the grocery store. Look for "neck pumpkins," which look like butternut squash with long necks. Jack-o-lantern pumpkins can also be used for cooking and make great vessels in which to bake stews. Be sure to choose one with unbroken skin and a firm texture.
To prep for cooking, cut pumpkin into chunks and simmer until tender - about 20-40 minutes.Drain and when cool enough to handle, remove the skin and puree. Use in soup or stews.
Alternatively, add cooked chunks to beef stew or toss into vegetable soup.
For a sweet side dish or dessert, toss pumpkin cook chunks with any of these complimenatary flavors: cinnamon, allspice, nutmeg, and/or ginger and a little coconut oil. Put in a casserole dish. Top with toasted pecans. Bake at 350 until warm.
