Halloween brings out the pumpkin in a big way: Everywhere pumpkin lanterns with spooky motifs shine in gardens and windows. Unfortunately, the healthy flesh of the pumpkin receives far too little attention. It is worthwhile to pay more attention to this versatile vegetable. Because the pulp, the seeds and the oil extracted from them are bursting with health-promoting properties. The pumpkin is, amazing but true, in the botanical sense a berry and belongs to the gourd family. Pumpkins can weigh up to 100 kilograms – making it the largest berry in the world.
Ingredients of a pumpkin
The pumpkin is a healthy satiator: 100 grams of its flesh have only 27 calories (kcal) or 113 kilojoules. Pumpkin cuts a fine figure baked in the oven, as a vegetable side dish, stuffed or as a soup. At the same time, it provides many nutrients such as beta-carotene, vitamin A, magnesium, calcium and potassium. Pumpkin seeds – sometimes roasted and salted – are nibbled as a snack and used in baked goods. Beta-carotene in particular is an important protective substance for cells, as it has antioxidant properties and protects cells from free radicals. Thus, antioxidants prevent cell damage.
Pumpkin seeds: positive effect on health.
Pumpkin seeds and pumpkin seed oil are also considered particularly healthy:
- The antioxidant ingredients of pumpkin seeds support the body’s defenses and fend off free radicals.
- The consumption of pumpkin seeds and pumpkin seed oil is considered a popular remedy for prostate problems. However, the health benefits of pumpkin seeds or pumpkin seed extracts in this case is scientifically controversial.
- Pumpkin seeds have a calming effect on an irritable bladder. Pumpkin flesh is diuretic, as it contains abundant water and potassium, but little sodium. To achieve a sufficient dose, a tablespoon of pumpkin seeds should be eaten at least twice a day, and in addition pumpkin seed oil should be used to dress salads.
- People who freeze easily should reach for the pumpkin soup: pumpkin warms from the inside. The effect is even stronger if the soup is seasoned with curry or chili, because these spices further stimulate thermogenesis and energy consumption increases.
Healthy pumpkin seed oil
The high-quality oil is extracted from the seeds of the oil pumpkin. It contains nutritionally valuable fatty acids, especially linoleic acid, a vital, doubly unsaturated omega-6 fatty acid. In addition, it provides in high quantity vitamin E, but also vitamins A, B1, B2, B6, C and D. In addition, there are the minerals:
- Phosphorus
- Potassium
- Calcium
- Magnesium
- Iron
- Copper
- Manganese
- Selenium
- Zinc
Pumpkin seed oil also provides phytosterols. These phytochemicals have various beneficial effects on the body. Among other things, they slightly lower cholesterol and have an antioxidant effect. However, because of its valuable unsaturated fatty acids, the oil quickly becomes rancid and should therefore always be stored in the refrigerator.
Versatile use of pumpkin
For many hundreds of years, new varieties of pumpkin have been bred. Today there are about 800 different species, which differ in shape, color, size and taste. From the pulp you can cook soups, chutneys, casseroles, jams and pumpkin vegetables or bake cakes. Grated raw, it also tastes good in salads. Pumpkin seeds can be eaten shelled and pumpkin seed oil is extracted from them. 5 facts about pumpkin – iStock.com/maximkabb
The main varieties of pumpkin
In Germany, the following pumpkin varieties are particularly popular:
- Muscat pumpkin: The strongly ribbed skin of this pumpkin, which can weigh up to 20 kilograms, is brown-green, its flesh bright orange. It tastes slightly of nutmeg and is particularly suitable for making jam because of its sweet aroma.
- Early Butternut: This pumpkin has a high flesh content (few seeds, thin skin) and a sweet nutty flavor. It is particularly rich in carotene and is good for stuffing because of its pear shape.
- Hokkaido pumpkin: taste (strong-sweet), the little guy (15-25 centimeters in diameter) is one of the most aromatic. Practical: its peel, whether green or orange-colored, is so thin that you can eat it with. So you do not have to peel the Hokkaido pumpkin.
- Yellow hundredweight: It is one of the giants among pumpkins, as it can weigh up to 50 kilograms. Therefore, this pumpkin is sold very cheaply in pieces. The flesh of the fruit is yellow.
- Spaghetti squash: The spaghetti squash has an oval shape and a light to medium yellow color. Its name spaghetti squash because when cooked, its flesh breaks down into thin strands that resemble spaghetti in appearance.
Plant or buy pumpkins
Mature pumpkins sound hollow when tapped, their stems are woody – a sign that the pumpkin was not harvested too early. Pumpkins should not have brown spots or bruises, and the stem should still be there. If you want to grow your own pumpkin, it’s best to grow the plants indoors in April. Once the seeds have germinated, you can leave the small plants in a cool place for another few weeks. From mid-May, the pumpkin plants can be transferred to the bed. As a location should be chosen sun or partial shade. Pumpkin plants also need a lot of water. Harvesting is done in late autumn (October) or at the beginning of winter, before the first frost. Vegetables in winter
Store and freeze pumpkins
Pumpkins can be stored in a cool basement or other cool but frost-free place for several months (up to ten months) and processed as needed. However, cut pumpkins will only keep for a few days to two weeks, depending on the temperature. In the vegetable drawer of the refrigerator, your pumpkin will stay fresh for three to four days. Pumpkin soup and casseroles can be easily frozen. Peeled, steamed pumpkin cubes also freeze well and can be used at a later date. Raw pumpkin cannot be frozen, as it will become tough.
Recipe for a pumpkin soup
A little recipe for a pumpkin soup to scare away ghosts for Halloween:
Ingredients:
- 1 kilogram of pumpkin flesh
- Butter
- 1 onion
- 1 small parsnip
- 1 apple
- 1 liter vegetable broth
- Ginger, allspice, curry, salt and pepper
Peel the onion, parsnip and apple, cut into small pieces and sauté in butter. Add the pumpkin flesh and vegetable broth. Slice the ginger with a vegetable grater and add to the soup. Simmer over medium heat for about 10 minutes with the lid closed. Puree all ingredients and season the soup. Add a spoonful of sour cream and a few toasted almond flakes to the pumpkin soup before serving. This gives the soup a sophisticated touch. Alternatively, garnish the soup with a few drizzles of pumpkin seed oil.
