Healthy all-rounder pumpkin the super vegetables

As an alternative to potato or as dessert - pumpkin is versatile
Fall is pumpkin season. In this country, he is especially popular in the soup. But from pumpkin can be conjure up many more delicious dishes. He is also healthy. Pumpkin meat is low in calories but rich in filling fiber, vitamins and minerals.

Versatile combinable pumpkins
In autumn, pumpkins have high season. Pumpkins are available in about 800 species, botanically they belong to the family of soft fruits. Gourds do not only taste delicious, they are also very healthy. On the one hand, they are low in calories, on the other hand, they contain valuable vitamins, minerals and fiber, which can stimulate digestion and strengthen the immune system. In the kitchen pumpkin is versatile in combination, as it easily takes on the taste of spices. This works especially well with chili, curry, ginger, garlic or even sugar.

So delicious and healthy is pumpkin! Image: Jörg Lantelme - fotolia

Sweet and sour dessert variant
As Harald Seitz from the consumer information service aid pointed out in a message from the dpa news agency, it is important that the spices are water-soluble. Otherwise, the autumnal plant is ideal for casseroles, as a side dish or sauce base. It is therefore a real alternative to standard vegetables like the potato. Nutritionist Seitz recommends the Hokkaido pumpkin for a sweet and sour version for dessert. You should pre-moisten it with a bowl of water in the oven at 100 degrees. If the water bowl is missing, the pumpkin bursts after some time due to lack of liquid. The pre-cooked pumpkin is then sliced, caramelized with sugar and then quenched with vinegar. The shell can be eaten.

Delicious and healthy
The expert has another piece of advice: instead of potato bread, you can also bake pumpkin bread. Pumpkin seeds on the bread are true energy suppliers: they contain plenty of fat and thus energy. With 500 kilocalories per 100 grams they have almost as much as milk chocolate. However, Seitz said, "These are healthy fats." First and foremost, these are unsaturated fatty acids. According to aid, the varieties Hokkaido, Butternut and Pattison are particularly popular in Germany. With 25 kilocalories per 100 grams of pulp pumpkins are basically very low in calories, but contain lots of fiber. In addition, they are rich in carotenoids, a precursor of vitamin A, which is important for the eyes. Furthermore, important minerals such as iron, calcium, sodium and potassium are in the pumpkin. And also antioxidants that prevent cell aging.

Health hazards due to bitter substances
When buying, consumers should make sure that the pumpkin is undamaged and still has a handle. "If the stem has broken off, putrefaction can penetrate into the pumpkin," said Seitz. If the pumpkin is already on the plate and tastes bitter, you have to keep your hands off it. The unpleasant taste could be an indication of plant's bitter substances that are toxic to humans. These so-called cucurbitacines can cause unpleasant mucous membrane irritation, diarrhea, nausea and vomiting. In exceptional cases, they can even be deadly. In August, for example, the death of a 79-year-old from Baden-Württemberg was reported who died from poisonous zucchini from the garden. These contained media reports cucurbitacin.

Pumpkins not just for Halloween
If you grow them yourself, pumpkins should be brought forward from April. The aid also pointed that out. As Seitz explained, the pumpkins that are used for the well-known Halloween faces, although mostly ornamental squash, but also the pulp is usually edible. Pureed, it is a good basis for a delicious soup. You can enjoy healthy pumpkins not just for Halloween, but throughout the year. (Ad)