January 2009
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| Seasonal Feature: - Pumpkins |
 Pumpkins, Halloween is fast approaching and many of us will be adorning our doorsteps with those grimacing pumpkin "faces". But did you realise there was more to the humble pumpkin... Although we refer to the pumpkin as a vegetable it is actually a vine fruit being a relative to the melon. Pumpkins are rich in slow-releasing carbohydrates and low in saturated fat. They are a powerhouse of nutrients including protective vitamins A, C and E as well as magnesium, manganese, calcium, potassium and fibre. Two very important carotenoids are supplied by the pumpkin, one of which lutein is found in the eye where it protects the underlying tissues from damage. The food we eat is our only source of this important compound with fruits and vegetables being the main contributors. Unlike most orange-yellow fruits, which tend to have lower levels of lutein, the pumpkin supplies very respectable quantities making it a useful inclusion for anyone who has concerns about age-related macular degeneration. The second carotenoid beta-carotene, also offers credible protection against age-related illness including insulin resistance, atherosclerosis and of course skin health. It's not just the flesh that's so valuable, pumpkin seeds are growing in popularity and for good reason. They contain healthy omega 3 fats which are essential for us all, regardless of our age, and they contain phyto-sterols which have proven benefits for lowering cholesterol levels. Waste not want not... This year don't just use the flesh of the pumpkin for soup - try baking or mashing with some cinnamon or nutmeg and serve as an accompaniment to meat or fish. As you scoop out the pumpkin don't forget the seeds, set them aside and bake at a low temperature until toasted. Enjoy as a snack or sprinkled on salads. |