Pumpkin

Pumpkin is part of the Cucurbitaceae or squash family, which is a plump, nutritious orange vegetable, and highly nutrient-dense food.  

Pumpkin is often yellowish to orange in color, and it is globular. The rind is smooth and usually lightly furrowed or ribbed and pumpkin seeds are inside the pumpkin. The fruit stem is hard and woody, ridged, and angled. The fruits mature in early autumn and can be stored for a few months. 

How to cook pumpkin? 

There are plenty of ways to cook pumpkin, and it is used in salads, curries, soups, desserts and baked foods. 

• Roast pumpkin 
• Steamed pumpkin 
• Stir fry pumpkin 
• Pumpkin mash 

How to store pumpkin?  

If buying a whole pumpkin, you can store it in a cool, dark, well-ventilated place for up to 2 months.  

If cut, it will last in the fridge for seven days.  

Health benefits of pumpkin 

An 80g serving of pumpkin provides: 

• 10 calo 
• 0.5g protein 
• 0.2g fat 
• 1.5g carbohydrate 
• 1.4g sugars 
• 1.2g Fiber 
• 67mg Potassium 
• 764mcg Carotenes 
• 6mg Vitamin C 

Here are some health benefits of pumpkin:  

• Protect your eyes from age-related macular degeneration and cataracts. 
• Prevent heart disease.   
• Boosts immune system. 
• Cancer-fighting 
• Feel fuller longer.