KITLIVING
Recipe overleaf
producer, is in Lincolnshire, growing 2m
pumpkins every year.
Just 80g of pumpkin counts as 1
of your 5 a day. It's a fruit - not a veg -
because it contains seeds. However,
it has a similar nutritional profile to
vegetables. Pumpkin is high in potassium
and contains several antioxidants,
including alpha-carotene and betacarotene,
which may protect your cells.
It's also completely stuffed with vitamins
A, C B2 and E.
Quick fixes
1. Pumpkin puree: Great added
to cakes, pancakes and pies, make
pumpkin puree easily by steaming cubed
flesh until soft, then mash.
2. Pumpkin stock: A rather unfortunate
term, the 'guts' - i.e. the stringy bits -
make a delicious stock, which you can
use in all manner of dishes. Simply add
with any veg leftovers you have - onion
and leek scraps, garlic, and carrot tops
work best - with a little olive oil, add
enough water to cover and boil and
simmer before straining.
3. Pumpkin soup: All you need
alongside your pumpkin is onion, garlic
and stock. For a little indulgence and
extra creaminess, add milk or a touch of
butter. Give it a kick with some ginger.
4. Save the seeds: Pumpkin seeds are
incredibly nutritious. Clean your saved
seeds and boil in salted water for 5-10
minutes, then drain and dry on a kitchen
towel. Toss with a little oil and season,
then spread across a baking sheet before
roasting at 180C for about 10 minutes.
Save time!
If you're not using your pumpkin for
carving and don't want any wastage,
here's an easy way to source the flesh
and seeds. Pop the whole pumpkin on
some baking paper on a baking tray and
bake for around 45 minutes at around
140 degrees. Then remove the pumpkin
and allow to cool. You can then easily
peel away the skin and chop to use as
you wish!
Sources include: healtline,
bbcgoodfood, alldayidreamaboutfood,
iamtarrydonaldson and countryfile.
Calories: 49; negligible fat; little protein;
carbs: 12g, a bit of fibre; Vitamin A:
245% RDI; Vitamin C: 19%; Potassium:
16%; Manganese: 11%; Vitamin B2:
11%; Vitamin E: 10%; Iron: 8%.
NUTRITION
One cup (245g)
cooked pumpkin
All percentages shown in the nutritional
columns are the % of Recommended Daily
Amount (RDA) contained in a 100ml serving.
Pumpkins are from the squash family of vegetables.