My last visit to the vegetable market brought my attention to the colorful varieties of pumpkins that were available. One of the most attractive among them was Green & orange pumpkins, just arrived from farms. I immediately picked up couple of small size pumpkins. Surprisingly I remembered so many recipes I had learned for various pumpkin dishes. it also has many health benefits that we are unaware of. When cooked, It’s flavors, texture and flexibility to create different dishes is amazing.
It’s association with Halloween often reminds me to make some interesting recipes rather than taking knife and carving out a face. See recipes below…
Well, little research on pumpkin also gave me few interesting facts about pumpkins, which I have shared here…
Weight loss
Pumpkin may be filling, but it’s also a low-calorie superstar. “Canned pumpkin is nearly 90 percent water, so besides the fact that it helps keep you hydrated, it has fewer than 50 calories per serving,” Kaufman says.
Sharper vision
Pumpkin’s brilliant orange coloring comes from its ample supply of beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for eye health and helps the retina absorb and process light. A single cup of pumpkin contains over 200 percent of most people’s recommended daily intake of vitamin A, making it an outstanding option for optical health.
Pumpkin also contains lutein and zeaxanthin, two antioxidants that are thought to help prevent cataracts and may even slow the development of macular degeneration.
Better immunity
Looking for a way to ward off illness and improve your immune system? Try pumpkin. The large shot of vitamin A the fruit provides helps your body fight infections, viruses and infectious diseases. Pumpkin oil even helps fight various bacterial and fungal infections. Plus, pumpkin is packed with nearly 20 percent of the recommended amount of daily vitamin C, which may help you recover from colds faster.
Younger-looking skin
Sure, eating pumpkin can help you look younger (beta-carotene in pumpkin helps protect us from the sun’s wrinkle-causing UV rays), but the pulp also makes a great, all-natural face mask that exfoliates and soothes. All you need is 1/4 cup pureed pumpkin (not pumpkin pie), an egg, a tablespoon of honey and a tablespoon of milk. Mix, then apply it, wait for 20 minutes or so and wash it off with warm water.
Lower cancer risk
Beta-carotene is great for your eyes and skin, but you know what else it’s good for? Fighting cancer. Research shows people who eat a beta-carotene-rich diet may have a lower risk of some types of cancer, including prostate and lung cancer.
Vitamins A and C are “a kind of cell defense squad,” Kaufman says. “[They] are both antioxidants, and they act as shields for your cells against cancer-causing free radicals.”
It may help treat diabetes
In scientific tests, pumpkin has been shown to reduce blood glucose levels, improve glucose tolerance and increase the amount of insulin the body produces. More testing needs to be done before we can say for sure what pumpkin’s benefits for diabetics will be, but if you have diabetes, munching on pumpkin certainly won’t hurt.
Hope after reading some who do not like to eat pumpkin will definitely change their minds after knowing these health benefits. And here are two pumpkin recipes to enjoy main course and dessert.
Super Pumpkin R e c i p e s :
1. Mashed Saute pumpkin (sabzi) – 1,2,3 –
2 cups Chooped pumpkin, Oil to season, 1 tsp each fenugreek seeds, mustard seeds, Cumin seeds & Onion seeds, Salt to taste, 1/2 tsp turmeric powder, 1/2 tsp chilli powder, 1 Tbsp coriander powder, 1 Tbsp sugar, 1 Tbsp dried mango powder, 1/2 red dried chillies
Instruction : Heat the oil, add all seeds add and red chillies and chopped pumpkin when the seeds begin to splutter. Stir-fry over high heat until they look glossy. Add salt, turmeric, coriander powder, chilli powder and mix well. Lower the flame and let simmer covered, until cooked through, stirring 3-4 times and add sugar and dried mango powder in the end. Cook further for 2-3 minutes. Garnish it with coriander leaves.
2. Pumpkin Carrot Muffins – 4 –
- ½ cup spelt flour
- ½ cup whole wheat pastry flour
- 1 teaspoon baking soda
- 1 heaping teaspoon ground cinnamon
- pinch of ground nutmeg, cloves & ginger
- ½ teaspoon salt
- 1½ cup carrots, grated (about 4-5 carrots)
- ½ cup walnuts, chopped
- ¼ cup Zante currants or raisins
- ⅔ cup granulated sugar
- 3 tablespoons canola oil
- ¾ cup canned pumpkin
- 2 eggs
- Whisk together the flours, baking soda, salt, cinnamon, nutmeg, cloves, and ginger. In another bowl, stir together the carrots, Zante currants, and chopped walnuts.
- Using a mixer, combine the pureed pumpkin, canola oil, and sugar until smooth. Add the eggs one at a time, and continue to beat until smooth.
- Reduce speed and slowly add in flour mixture, mixing only until the dry ingredients disappear (whenever baking, you want to mix as little as possible).
- Gently stir in carrot, walnut, and currant mixture. Divide into lightly greased muffin tin.
- Bake at 375 degrees for 22-25 minutes or until inserted toothpick comes out clean.
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