Nutritional value
The deep orange colour of pumpkins instantly indicates their high level of beta-carotene, one of several carotenoids which the body converts into vitamin A. Just one teacup of pumpkin can supply 2650 units of vitamin A.
In sufficient quantities, beta-carotene may reduce the risk of developing certain cancers and various diseases, including heart disease. Pumpkin also has a wide range of minerals, especially potassium, calcium and magnesium, and contains useful amounts of fibre and vitamins A, C, E, niacin and folate.
Pumpkin seeds are highly nutritious, even uniquely so, according to some sources. Unlike some other seeds, they are said to be not commonly allergenic. They are a very good source of several minerals including magnesium, iron, copper and zinc. Essential for the nervous system, zinc helps to regulate mood.
Using pumpkin
* For soup or pies, wash the pumpkin, cut it in half, remove seeds and 'strings' and then bake, skin side up, at gas mark 3, 170xC, for at least an hour, depending on size, and until almost falling apart. Scrape out the flesh and puree it. Pumpkin flesh is bland, so for pies, be generous with ground cinnamon, ginger and cloves.
* For pureed pumpkin soup, simmer 20 minutes with potato, canned haricot beans, sauteed smoked bacon, onion and garlic, herbs and stock.
* Toss cubes of pumpkin in olive oil and black pepper, then roast at gas mark 6, 200xC for 40 minutes or until lightly browned, turning them over from time to time.
* Either buy pumpkin seeds, or leave the white pods from a fresh pumpkin to dry overnight, then extract the dark green seeds. Eat whole, or grind and add to cereals, bread, burgers and casseroles.
* Kabocha pumpkin is different and tastes like chestnuts. Steam 2cm cubes for about 15 minutes and eat as a vegetable with other helpings.
There are many more ideas in Mary Whiting's Dump the Junk! (Moonscape, Pounds 7.99)
