Pumpkin

By MiNDFOOD

Pumpkin
Now in-season, pumpkins are easy to cook, versatile, low in fat & a great source of anti-oxidants.

In season April – June, pumpkins are easy to cook and versatile, whilst also being low in fat and calories, and a great source of anti-oxidants. Although commonly referred to as a vegetable, pumpkin and squash are in fact a fruit. They contain antioxidants, which helps strengthen our immune system and Beta-carotene, which converts to Vitamin A and helps reduce the risk of cancer and other dangerous diseases.

Pumpkins are also very low in fat and calories, and high in potassium. They also contain small levels of Vitamin C and other nutrients, such as Niacin, Vitamin E, Calcium and Iron.

Pumpkin is perfect for pasta, salads, roasts, risotto, pies, muffins, bread and soup and is a favourite with vegetarians. Most parts of this versatile fruit, which belongs to the gourd family, can be eaten.

RECIPES

Vanilla and Maple Syrup Almonds and Pepitas

This tasty snack of sweet coated nuts and seeds contains monosaturated (good) fat and dietary fibre and is a rich source of calcium and vitamin E. Great when your on the run or relaxing with a cup of tea.

A healthy, hearty salad that will keep you coming back for more! Simply chop ingredients  and mix for an easy simple vegetarian lunch.

Pumpkin Gnocchi

Surprisingly easy to make, this delicious homemade pumpkin gnocchi is best served with fresh sage and a fine grating of nutty pecorino cheese.

Thai Spicy Pumpkin Soup

An old family-favourite get a spicy kick with this Thai-inspired pumpkin soup. The addition of coconut milk, ginger and chilli makes for a creamy full-flavoured dish.

SEEDS

Pumpkin seeds are delicious fried and added to a salad or simply eaten as a snack. To use the seeds, wash them well, removing any bits of fibre. Toss the seeds in a hot pan with a little oil and a little garlic or chilli until golden. Season with salt. Cool and add to salad.

FLOWERS

If you grow your own pumpkins and have an abundance, why not cook the flowers? Cook pumpkin flowers as you would zucchini flowers. Fill with a mixture of ricotta, parmesan and herbs, coat in light batter and fry.

LEAVES

Pumpkin leaves and tendrils can also be eaten. In Vietnam, for example, they soak the pumpkin leaves in water for 10 minutes, drain and stir-fry with garlic and nuts. Delicious!

SHARE THIS ARTICLE

BECOME A MiNDFOOD SUBSCRIBER TODAY

Let us keep you up to date with our weekly MiNDFOOD e-newsletters which include the weekly menu plan, health and news updates or tempt your taste buds with the MiNDFOOD Daily Recipe.