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Pumpkin is not only a delicacy but also a healthy part of our diet. It is typically a seasonal item, and its appearance and taste accompany us from late summer through the whole autumn. If you are not making decorations out of a pumpkin, try roasting it in the oven and enjoy it.
What nutrients does pumpkin provide?
The main component of pumpkin is water, which makes up a full 90%. In the remaining 10% we find many minerals such as iron, magnesium, phosphorus, potassium and calcium. It is also a source of vitamins C and E. It contains alpha and beta carotenes. Alpha carotenes are converted by chemical reactions into lutein, which is beneficial for our eyesight because it protects our eye from harmful free radicals and photons. From beta-carotene our body produces vitamin A, which serves as an antioxidant.
Other beneficial properties are also attributed to pumpkin. Thanks to its fiber content it is suitable for the proper functioning of the digestive system. It is recommended for weight loss because it helps normalize metabolism. Its high potassium content supports the cardiovascular system. During pregnancy, pumpkin can help prevent stomach nausea.
How can we prepare pumpkin?
Like other autumn fruits from our gardens, pumpkin stores excellently. Even after longer storage it does not lose its precious qualities.
As we mentioned at the beginning, the simplest, quickest and tastiest way to prepare pumpkin is to bake it in the oven. Cut the pumpkin into smaller pieces and season with your favorite spices. Salt, pepper and garlic are the obvious basics. Drizzle with olive oil and bake until the pumpkin is soft. You can safely leave the skin on and scoop out the soft pumpkin from it right on the plate.
Another option is, for example, pumpkin soup. You can toast the seeds in a pan with a bit of butter and salt and sprinkle them over the soup when serving. Pumpkin can be incorporated into risotto, mashed potatoes (potato-pumpkin purée) or into dough for gnocchi. It is also popular in sweet cooking when preparing cakes, pastries and other baked desserts.
