Autumn time is pumpkin time. Whether as a decoration for Halloween in front of the door or as a dish for dinner — everyone knows him and he is gaining more and more popularity, because the pumpkin has very many healthy properties and not only in the pulp. The seeds and the pumpkin seed oil extracted from them also have health-promoting properties. And quite interesting fact by the way: from a botanical point of view, the pumpkin belongs to the family of berries.
The origin, properties and history of the pumpkin
The pumpkin is one of the oldest cultivated plants in the world. It has existed for many hundreds of years and since then new pumpkin varieties have been bred again and again. There are now about 800 different species that differ in shape, color, size and taste.
Among the most popular varieties of pumpkins are:
- The Hokkaido pumpkin
It is by far the most popular edible pumpkin. From the end of August into the winter, you can find Hokkaido freshly harvested in almost every supermarket. The pumpkin, which is bright orange inside and out, originated in Japan. It has a convincing taste with its mild nutty aroma and great creaminess, which makes soups in particular a creamy treat. In addition, its flesh is tender and low in fiber. What makes it particularly pleasant to eat: it can be eaten with its tender skin and is therefore also suitable for quick cooking.
Good for: Soup, puree, stew, risotto, pumpkin pie
- The butternut squash
Also at the top of the list of the most popular pumpkins is the butternut or butternut squash. This pear-shaped pumpkin variety is also now available in season in many supermarkets. Unlike Hokkaido, the butternut squash is pale light yellow with yellow flesh. It is also lower in calories. Its delicate, sweet flavor is reminiscent of butter. The skin can generally be eaten as well. However, it is relatively firm, which increases the cooking time.
Good for: Soup, salads, oven vegetables, for stuffing
- The spaghetti squash
The spaghetti squash is known for its fibrous flesh, reminiscent of spaghetti. It is elongated and has a yellow-beige skin. The skin hides its feathery and namesake flesh, which can be easily plucked into fine “noodles” after cooking. In the supermarket, this form of pumpkin is rather rare in the offer, but in the market you can get it without any problems.
Good for: Low carb pasta dishes, oven squash, for stuffing.
The vegetable is grown near Frankfurt and Mannheim, in North Rhine-Westphalia and northern Germany. Its sales figures have more than doubled in the past ten years.
Season pumpkin is from September to January.
The ingredients of the pumpkin
Like just about any vegetable, the pumpkin consists of a lot of water, to be exact, the vegetable has a water content of 90 %. Thus, it is also a very low-calorie vegetable. On 100 g, for example, the nutmeg pumpkin is just 24 kcal. In addition, it contains fiber, which ensures that we are full longer.
Like just about any vegetable, the pumpkin consists of a lot of water, to be exact, the vegetable has a water content of 90 %. Thus, it is also a very low-calorie vegetable. On 100 g, for example, the nutmeg pumpkin is just 24 kcal. In addition, it contains fiber, which ensures that we are full longer.
However, what makes the pumpkin so healthy are the secondary plant compounds it contains, such as beta-carotene, magnesium, calcium and potassium. In addition, it is a real vitamin bomb. It contains vitamins A, C and E, as well as vitamins of the B group.
The effect of the pumpkin on our body
The secondary plant compounds just mentioned can have an anti-inflammatory effect on our body. In addition, they have a positive effect on our immune system and can reduce the risk of cardiovascular disease. But not enough, the pumpkin, due to the beta-carotene it contains, can also help with eye diseases. The beta-carotene is the most important precursor of vitamin A. For this reason, beta-carotene is also called provitamin A. Thus, the body can produce vitamin A from beta-carotene when needed.
Pumpkin can also help with diabetes. The fiber it contains not only fills us up, it also helps with digestion and supports weight loss. In addition, fiber also removes toxins from the body and the blood sugar level is balanced. That is why pumpkin is always a good choice for diabetics.
Pumpkin seed oil as well as the pumpkin seeds are also considered very healthy.
Pumpkin in the kitchen
The pumpkin can be prepared in many ways. For example, you can enjoy it as a soup, chutney, casserole, jam or even as a side dish. It can even be used in cakes. Raw you can also process it into salad.
When preparing it, you should make sure that you process it gently. This means a short cooking time at low temperature to preserve the vitamins. In addition to cooking, you can also prepare the vegetables in the oven or steam or even boil. Note: The peel is not waste and can be eaten with most pumpkins.
Purchase and storage of the pumpkin
The ideal pumpkin sounds hollow when tapped. In addition, its stems should be woody. It is particularly important to note that the pumpkin should not have brown spots or bruises. In addition, the stem should still be present.
Due to the fact that pumpkins have a robust shell, they have the best conditions to survive a long storage period. With optimal storage, they can be kept for several months. During storage, it is important to note that they should not be washed beforehand and the stem should not be cut off. The place of storage should be cool and dark (for example, a cellar). In addition, only ripe and intact (ie without stains and bruises) pumpkins can be stored.
Pumpkins can also be frozen well, whether raw, pureed or cut into small pieces. In the freezer, the vegetables will keep for four to six months.
How about a delicious pumpkin soup? The AOK has the perfect recipes for you: