HEALTH BENEFITS - PUMPKINS
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4 HEALTH BENEFITS - PUMPKINS Pumpkin is one of the best-known sources of beta-carotene, a powerful antioxidant that gives orange vegetables and fruits their vibrant colour. Beta-carotene is converted to vitamin A in the body once it is eaten. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration. Eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health. Consuming adequate potassium is almost as important as decreasing sodium intake for the treatment of hypertension (high-blood pressure). The antioxidants vitamin C, vitamin E, and beta-carotene (all of which are found in pumpkin) have been shown to support eye health and prevent degenerative damage. Plant foods like pumpkins that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients.
5 HEALTH BENEFITS PUMPKIN SEEDS Many studies have suggested that increasing consumption of plant foods like pumpkin seeds decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting healthy complexion and hair, increased energy and overall lower weight. Pumpkin seeds are exceptionally high in magnesium, one of the seven essential macrominerals. Two tablespoons of pumpkin seeds contain 74 mg of magnesium, about 1/4th of the daily recommended dietary allowance. Magnesium plays an important role in over 300 enzymatic reactions within the body, including the metabolism of food and synthesis of fatty acids and proteins. Magnesium is involved in neuromuscular transmission and activity and muscle relaxation. Magnesium deficiency, especially prevalent in older populations, is linked to insulin resistance, metabolic syndrome, coronary heart disease and osteoporosis. Magnesium is important for bone formation. High magnesium intakes are associated with a greater bone density and have shown to be effective for decreasing the risk of osteoporosis in postmenopausal women. Pumpkin seeds are rich in omega-3 and omega-6 fatty acids, antioxidants and fiber. This combination has benefits for both your heart and liver. Pumpkin seeds are a rich source of tryptophan, an amino acid. Tryptophan has been used to treat chronic insomnia because the body coverts it into melatonin, the "sleep hormone."
6 PUMPKIN, POPPY SEED AND LEMON LOAF Ingredients: 225g peeled and deseeded pumpkin or butternut squash, cubed 4 tbsp full cream milk 1 large egg 175g self-raising flour ½ tsp baking powder 1/4 tsp bicarbonate of soda 150g caster sugar 1½ tsp mixed spice ½ tsp grated nutmeg 50g unsalted butter, cut into small pieces 2 tbsp poppy seeds Grated zest of 1 small lemon
7 Method: 1. Preheat the oven to 180 C/fan160 C/gas 4. Grease a 900g loaf tin and line with baking paper or greaseproof paper, then grease well once more. 2. Cook the pumpkin in boiling water for minutes, until tender. Drain well and leave until the steam dies down, then blend to a smooth purée in a food processor. 3. Scoop into a mixing bowl and mix in 3 tablespoons milk and the egg. 4. Sift the flour, baking powder, bicarbonate of soda, sugar, mixed spice, nutmeg and seasoning into the cleaned bowl of the food processor. Add the butter and process until the mix looks like fine breadcrumbs. Add to the purée and stir until just mixed, adding the remaining milk if the mixture seems dry. Stir in the poppy seeds and grated lemon zest. 5. Spoon the mix into the loaf tin and bake for 45 minutes until well risen and golden. 6. Remove the cake from the tin and cool on a wire rack. Remove the paper and serve
8 PUMPKIN SOUP WITH PUMPKIN SEED PESTO Ingredients: For the soup 1.25kg kabocha squash or pumpkin Sunflower oil 40g butter 1 medium onion, chopped 1.2 litres hot vegetable stock 4 tbsp crème fraîche Fresh flatleaf parsley sprigs, to garnish For the pumpkin seed pesto 30g shelled, unsalted pumpkin seeds (from supermarkets and health food shops) 40g fresh coriander leaves 1/2 green chilli, deseeded and finely chopped 1 fat garlic clove, crushed 65ml olive oil 25g vegetarian Parmesan, finely grated
9 Method: 1. Preheat the oven to 180 C/fan160 C/gas 4. Cut the squash or pumpkin into chunky wedges and scoop away all the fibres and seeds, leaving the skin on. Rub the squash pieces with sunflower oil and season well with salt and pepper. Put them into a small roasting tin, skin-side down. Roast for about 40 minutes or until tender. 2. Remove the squash from the oven and transfer onto a plate. When cool enough to handle, slice away and discard the skin and cut the flesh into small chunks. 3. Melt the butter in a large pan, add the onion and cook gently for about 10 minutes until the onion is very soft but not browned. Add the roasted squash, any juices from the plate and the stock. Season, then cover and simmer for 20 minutes. 4. Meanwhile, make the pesto. Heat a dry, heavy-based frying pan over a high heat. Add the pumpkin seeds and shake them around until lightly toasted. Cool, reserving 1 teaspoon of seeds to garnish. 5. Put the rest of the seeds into a food processor with the coriander, chilli, garlic and oil. Blend to a paste. Transfer to a bowl and stir in the Parmesan, seasoning to taste. 6. Leave the soup to cool slightly, then liquidise in batches until smooth. Return to a clean pan and bring back to a gentle simmer. Stir in 4 tablespoons of the pesto and adjust the seasoning. 7. Ladle into warmed bowls and garnish each with a spoonful of crème fraîche, the reserved toasted pumpkin seeds and a sprig of flatleaf parsley
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