The fig leaf squash, a member of the cucurbit family, is one of the five squash species to which almost all varieties of squash grown around the world can be traced. Unlike most other pumpkin varieties, which like warm, rather dry lowland climates, the fig leaf pumpkin thrives in moist high altitudes up to about 3,000 m NN and can tolerate cool temperatures, though not frost. The fig leaf squash is suitable for human consumption, but does not occupy a top culinary position within the squash family.
This is what you should know about the fig leaf pumpkin.
The fig leaf squash, from the cucurbit family, is one of the five species of squash to which almost all the varieties of squash grown worldwide can be traced. The fig leaf squash (Cucurbita ficifolia) from the gourd family (Cucurbitaceae) is one of the five squash species to which almost all of the world’s commercially grown squash varieties can be traced. It gets its name from its leaves, which look very similar to fig leaves. The fruits resemble watermelons in appearance and in the color of their skin. In some varieties, the green skins are dotted with white speckles or the skins are an entirely white color. The fig-leaf squash, while good for human consumption in a wide variety of possible preparation forms, is not one of the culinary highlights among squashes. The annual plant is monoecious (monoecious) like most other pumpkin varieties and, unlike its lowland counterparts, loves moist high-altitude air up to 3,000 meters above sea level. For optimal growth, the squash requires frequent rainfall or proper irrigation. Often, fig leaf squash is planted as a companion plant to other vegetables because it can deter bugs from vegetables such as cucumbers and carrots. The main harvest season runs from early September through January. Fig leaf pumpkins harvested while still unripe in August or early September are best for human consumption. Pumpkins harvested when fully ripe are also often used as livestock feed. Like probably all pumpkin varieties, the fig leaf squash originated in countries of the middle Americas. Since no more wild forms of this variety have been found, an accurate reconstruction of its origin is not possible. Recent archaeological finds from Central America suggest that cultivated pumpkin varieties are most likely the first plant breeding by humans, which can be traced back to at least 8,000 years BC. During cultivation, the bitter substances present in the wild forms of the pumpkin had to be bred out, because they have a toxic effect on humans and lead to serious digestive problems. It was spread to Europe, India and Asia by seafarers in the 16th and 17th centuries. The flesh of the fig-leaf gourd has a typical sweet taste and it is good for making a special jam called angel hair. The numerous black seeds are often used to make healthy snacks.
Importance for health
The health importance of fig leaf pumpkin does not lie in its primary ingredients, as carbohydrates, proteins and fats are few – except in the seeds. Calorie-conscious people can safely consume pumpkin in any form of preparation until satiety due to its low nutritional value. However, the fig leaf pumpkin comes up with health-relevant, so-called secondary ingredients. First and foremost is the high mineral and vitamin content. The flesh of the fruit is particularly rich in potassium. Potassium has a diuretic effect and therefore ensures mild dehydration. At the same time, a sufficient potassium intake promotes a stable heart rhythm (sinus rhythm), which may be particularly relevant for people prone to atrial fibrillation. Pumpkin is also important as a supplier of magnesium, iron, copper and sodium, as well as various B vitamins. Furthermore, the orange color of the flesh already suggests a high content of beta-carotene. The beta-carotene is supplemented by the carotenoids lutein and zeaxanthin, which play an important role for the retina, so that even a preventive effect against the occurrence of age-related macular degeneration (AMD) has been established. Recently, the consumption of the pumpkin meat is considered to have a beneficial effect on diabetes.Pumpkin seeds are also of particular health relevance. Among other things, they contain polyunsaturated fatty acids and are considered in naturopathy as a means of strengthening the bladder muscles and against prostate enlargement.
Ingredients and nutritional values
The low content of carbohydrates, proteins and fats in the flesh of the fruit leads to the very low caloric value of less than 25 kcal per 100 g, so that the fig leaf pumpkin is counted among the decidedly low-calorie vegetables. The special and health-relevant value of the pumpkin can be traced back to its secondary ingredients or micronutrients. First and foremost is the potassium content with over 300 mg per 100 g of pulp. But also calcium, magnesium and iron is present in a health-relevant concentration. As far as vitamins are concerned, it is mainly beta-carotene, vitamin A (128 µg) and B vitamins (B1, B2, B6) as well as niacin with which the fig leaf pumpkin can score. The content of vitamin C is only in the range of 12 mg. The pumpkin seeds contain important fatty acids such as palmitic acid, stearic acid and linoleic acid, as well as vitamin E and phytosterols and phytoestrogens.
Intolerances and allergies
Little is known about food intolerances or allergies associated with the consumption of fig leaf squash. The pumpkin vegetable is well and easily digested and contains few allergens. However, if intolerances or allergies are known to occur when eating another vegetable from plants in the cucurbit family, caution is advised because the symptoms may then also occur when eating fig leaf squash. Possible symptoms, which usually have a mild course, include facial flushing and facial swelling. In extremely rare cases, life-threatening anaphylactic shock may also occur.
Shopping and kitchen tips
The peak harvest season for fig leaf squash grown north of the equator is September through January. Because of the lesser culinary importance of the pumpkin for cooking, it is not always offered everywhere. For direct consumption, the pumpkins that are not yet fully ripened are best, which can be found at the weekly markets from the end of August or beginning of September. The flesh then still has a better own taste with a slightly nutty note. When buying, make sure that the skin is intact and that a small piece of the stem is still present, because a broken stem can act as a gateway for possible pathogens. Unripe pumpkins can only be stored for a few days, while mature specimens can be kept and remain fresh for months at temperatures between about 10 degrees and 14 degrees. Preparation of the flesh is quite simple, the pumpkin is cut and peeled and the inner fibrous flesh, which contains the seeds, can be scraped out with a spoon. Flesh and seeds can then be further processed separately.
Preparation tips
The pulp can be boiled or steamed as a vegetable garnish or pureed to make a soup. The sweet flesh of the fig leaf squash is also excellent for making jam. The jam known as angel hair is considered a special delicacy, and can be made by oneself in a relatively elaborate process using lime and orange juice, ginger and preserving sugar.
