Nutritional properties of PumpkinEnergy : 26.00 Kcal / 100g
Category : Vegetables
Group : Fruit and Flowering Vegetables
Composition And Nutritional Value :Pumpkins are nutrient-rich vegetables composed mainly of water (around 94%), with low calories and a high concentration of vitamins and minerals. They are an excellent source of vitamin A, derived from beta-carotene, which gives them their bright orange color. Pumpkins also provide vitamins C, E, and several B vitamins, along with potassium, magnesium, and dietary fiber, making them a valuable addition to a healthy diet.
Health Benefits : Pumpkins offer numerous health benefits due to their antioxidant and nutrient content. The high beta-carotene levels support eye health, reduce the risk of age-related macular degeneration, and boost the immune system. The fiber content aids digestion and promotes heart health by reducing cholesterol levels. Additionally, pumpkins are linked to improved skin health and may lower the risk of certain chronic diseases, such as diabetes and cancer.
Culinary Uses : Pumpkins are incredibly versatile in the kitchen, used in both sweet and savory dishes. The flesh can be roasted, pureed for soups, or used in pies, muffins, and cakes. Pumpkin seeds are also edible, often roasted for a nutritious snack. Additionally, pumpkin puree is a popular ingredient in sauces, smoothies, and baby food, enhancing flavor and nutritional value.
Types : There are various types of pumpkins, categorized into ornamental and edible varieties. Popular edible types include Sugar Pie pumpkins, known for their sweetness and use in baking, and Butternut Squash, which is technically a pumpkin and used in savory recipes. Ornamental varieties, such as Jack-o’-Lantern pumpkins, are larger and primarily used for decoration rather than consumption.
Shopping And Storage Tips : When buying pumpkins, choose ones that are firm, heavy for their size, and free from soft spots or blemishes. Smaller pumpkins are generally sweeter and better for cooking. Store whole pumpkins in a cool, dry place for up to two months. Once cut, wrap and refrigerate the pieces for up to a week. Pumpkin puree can be frozen for long-term storage.
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What can you make with Pumpkin?
chicken and mushroom stew
Vegetable Curry Noodles
Lentil and Vegetable Stew
Pumpkin soup
Med vegetable rice
Pumpkin Cheesecake Pie
Pumpkin cake
Find the perfect meal tailored to your dietary needs and preferences.
