Pumpkin: Benefits, Properties, and Culinary Uses

First of all, it is a vegetable that is very low in calories, but rich in water (94 grams per 100 grams of product) and fiber. Hence its antioxidant, anti-inflammatory and heart-healthy properties, as it helps lower blood pressure. cholesterol "bad".

Benefits

Tasty and very versatile in the kitchen, Pumpkin is a vegetable rich in important properties for healthIn fact, it contains carotenes, important because they can prevent many forms of cancer, vitamins A and C, phosphorus, potassium, magnesium, fiber but also lots of water and very little sugar, which makes pumpkin an ideal food for those following a diet.

Nutritional properties

Pumpkins are also recognized calming, digestive, refreshing and diuretic properties. Pumpkin in particular is precious for some specific qualities.

• The many vitamins it contains, A, B and C, help strengthen the immune system
• It's rich in antioxidants and therefore has a preventative effect on cardiovascular disease and certain types of cancer. It helps reduce cholesterol.
• It protects the skin and eyes, also thanks to carotene
• It does not make you gain weight, as it has a very low calorie level, and there are no particular contraindications for its consumption
• It is very rich in water and stimulates diuresis
• It is rich in proteins

Sugars in pumpkin

Pulp

Rich in vitamins B6, C, and E, pumpkin pulp is a natural carotenoid supplement. It benefits the eyes, bones, and protects the skin. It also has a positive effect on mood, sleep, and the cardiovascular system.

Oil

A good portion of the oils in pumpkin are polyunsaturated fatty acids. They help reduce the risk of cardiovascular disease.

Seeds

They are a rich and valuable source of magnesium, zinc, healthy fats, carotenoids, vitamins E and B2. They have positive effects on blood pressure and inflammation.

How to use pumpkin seeds

But that's not all: pumpkin is also a waste-free food because you can use not only the pulp but also the seeds. Simply toast or bake them to quickly transform them into a healthy and nutritious snack. Therefore, when you clean the pumpkin, don't throw away the seeds; wash them and then place them on a baking sheet lined with parchment paper, add a pinch of salt, and toast them in the oven at 180 degrees. Not to mention that the peel is also perfect for making a tasty and healthy pâté.

Pumpkin in natural cosmetics

And again: pumpkin is not only good to eat but it is also an excellent natural cosmetic. Precisely the high content of water, mineral salts and vitamins makes pumpkin a perfect remedy for the creation of nourishing face masks and regenerating body treatments. The seeds can also be used to make a skin peel.

Species of pumpkins

• La Cucurbita maxima, with a classic rounded shape, and with skin of various colours and yellow flesh.
• La Cucurbita moschata, which has an elongated or cylindrical fruit, and a compact pulp that can take on a yellow or orange colour.

Variety

There are several varieties of pumpkins, but these five we're highlighting are the healthiest and also the most commonly used in cooking.

• Butternut Violina: it gets its name from its violin-like shape. Widely grown in the Po Valley, it has just 45 calories per 100 grams. Ideal for desserts.
• Mini Kawaii Lady PumpkinSmall in size, no more than 450 grams, and with a distinctive flavor. The flesh is sweet and crunchy, making it a very diet-friendly pumpkin.
• Delicate PumpkinThis is a typical Italian variety, grown in Lombardy, Veneto, and Emilia-Romagna. It's ideal for filling tortelli and cappellacci.
• Hokkaido pumpkinIt takes its name from the island of Japan where it originates. It is shaped like an onion and is used especially in risottos, soups, and creams.
• Turban pumpkinIt gets its name from its turban-shaped cap on the top. Fleshy flesh, sweet and aromatic flavor: turban squash is excellent for soups and creams.

Use in the kitchen

Here are two simple and delicious recipes to enjoy pumpkin at its best: risotto and cinnamon-flavored fritters.

The best cooking

Risotto with pumpkin

Ingredients

• 300 grams of pumpkin
• 150 g of rice
• 100 gr of speck
• 1 liter of vegetable broth
• 1 shallot
• 30g grated Parmesan cheese
• Extra virgin olive oil (as needed)
• Salt and pepper (to taste)

Preparation

• Dice the speck and brown it for a few minutes in a nonstick pan. Finely chop the shallot and sauté it for a few minutes over low heat in a saucepan with a drizzle of oil.
• Dice the pumpkin and add it to the shallot. Season with salt and pepper and cook for a few minutes, stirring frequently.
• Also add a ladle of vegetable broth and cook over low heat for another 10 minutes.
• After this time, add the rice, pour in the remaining vegetable broth, and cook, stirring frequently. Gradually add the broth, depending on how cooked you want the rice.
• As soon as the rice It's ready, add the speck and parmesan and mix until the cheese is completely absorbed.

Sweet pumpkin fritters

Ingredients

• 500g of fresh pumpkin
• 250 g of white flour
• 3 eggs
• 100 grams of sugar
• 1 sachet of baking powder
• 1 orange
• Cinnamon powder
• Seed oil
• Icing sugar

Preparation

• Dice the pumpkin, wrap it in aluminum foil and bake in the oven for about 30 minutes at a temperature of about 200 degrees.
• After this time, blend the pumpkin and add the 3 eggs, the sugar, the grated orange peel and a pinch of cinnamon.
• Mix everything together and add the sifted flour and baking powder.
• Heat the oil in a pan, use a piping bag to create walnut-sized meatballs, and drop them into the oil.
• Once golden brown, place the fritters on absorbent paper and sprinkle with a pinch of icing sugar and cinnamon.

Pumpkin seeds

Read also:

• Growing pumpkins in the garden or in a pot
• Pumpkin Leftovers: The Best Recipes for Not Wasting Them
• Cream of vegetables with almonds
• Pumpkin cake with amaretti biscuits ready in an hour
• Pumpkin and ricotta donut without butter