Healthy Eating news

Colourful, nutritious and with a sweet, earthy flavour, the pumpkin is a versatile but often overlooked seasonal foodstuff. This year, don’t buy a pumpkin just to ward off witches and warlocks – conjure up a healthy, delicious (and economical) Halloween supper, too!

In many British households, October 31 is the only day of the year that the pumpkin gets a look-in – and even then, the flesh carved out to make jack-o-lanterns is frequently discarded, along with the nutritious seeds.

By contrast, across the Atlantic, the pumpkin occupies an important place in the culinary calendar: no Thanksgiving, Halloween or Christmas dinner would be complete without the traditional pumpkin pie. So are British cooks neglecting a culinary star?

The pumpkin has much to recommend it:

• It’s low in calories and high in vitamins, minerals and fibre, so it’s good for your health.
• It’s versatile – its dense texture and earthy flavour lend themselves to a wide variety of both sweet and savoury dishes, from puddings and pies to soups and risottos.
• It has excellent environmental and culinary credentials, being both locally produced and at its best in October and November, when it provides welcome colour on our plates next to autumn staples like sprouts and cabbage.
• It’s wholesome and economical – a hearty bowl of pumpkin soup with some crusty bread won’t break the bank and makes a healthy meat-free lunch or supper option.

Like melon, squash and cucumber, pumpkin is a member of the gourd (Cucurbitaceae) family. Pumpkins come in many different shapes, colours and sizes, though availability will depend to some extent on the British weather, as warm-weather crops need plenty of sun to ripen and are susceptible in cold, wet summers.

Smaller pumpkin varieties are generally recommended for cooking purposes, as they contain more pulp and have a sweeter flavour than the large, sometimes bland-tasting lantern pumpkins. However, pumpkin flesh absorbs other flavours well, so adding herbs or spices will help to perk up any dish.

Local farmers’ markets and specialist greengrocers are likely sources of good culinary pumpkins, as are organic vegetable suppliers, many of which will deliver boxes of seasonal fruit and vegetables to your door.

When selecting a pumpkin in store, avoid any that are bruised or dented. You can check if it’s ripe by thumping it – it will sound hollow if it’s ready to eat.

According to dietitian Azmina Govindji, pumpkin is an excellent choice for health-conscious cooks looking for fresh inspiration for nourishing family meals during the autumn months. Azmina explains why the pumpkin is such a valued nutritional and culinary ally:

• Pumpkin gets its colour from carotenoids such as beta-carotene – the nutrient that also gives carrots and sweet potato their colour. Carotenoids help to keep your immune system in good nick!
• Antioxidants like beta-carotene have anti-inflammatory properties. They are thought to protect your body from the damage caused by large amounts of ‘free radicals’, which can cause some of the problems associated with heart disease.
• You also get fibre from pumpkin, keeping your bowels in good working order.
• If all that isn’t enough, you also get a good dose of potassium from pumpkin. Potassium has been shown to help reduce high blood pressure.

“And don’t forget the seeds – these are especially nutritious, providing iron and zinc,” adds Azmina. “Combine raw pumpkin seeds with a drizzle of olive oil and a touch of garlic salt,” she suggests. “Or roast in the oven, then cool and toss into salads, or keep in a jar for snacks.”

Our nutritionists have come up with a great pasta and pumpkin recipe for you to try

• Pasta with roasted pumpkin

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