Pumpkin

Technically part of the squash family and considered winter squash in America, in Australia pumpkin is generally considered separate from the yellow squash and zucchini.
Nutritionally pumpkin is not really given the credit it deserves. Its extremely high in betacarotene a form of Vitamin A which gives pumpkin the rich orange colour, they have some Vitamin C, B3, B5 and very high in potassium. They contain good levels of phosphorus, silicon, iron, magnesium and calcium. They have some great antioxidants including quercetin, lutein and zeaxanthin. They are mainly a starchy carbohydrate although not as starchy as potato, also having good water content.
Pumpkins can help regulate blood sugar balance and can benefit the pancreas being useful for diabetics or those that are hypoglycemic. They can benefit asthma, help with eczema and oedema (swelling). Cooked pumpkin can also help destroy intestinal worms.

In America pumpkin is used a lot in sweet dishes such as pumpkin pie, whereas Australian’s mainly use this as a savoury vegetable. They are great steamed, mashed or roasted. Adding roasted pumpkin can be a great addition to a salad. Add them to curries, make soup with them, healthy pumpkin scones, goes well in pasta dishes, frittatas, casseroles or with the Sunday roast.

Stay tuned next week for pumpkin seeds (pepitas).