Contents:

• Nutritional properties of pumpkin
• Use of pumpkin in the kitchen

When the first cool autumn mornings arrive, it's a sign that pumpkin season has finally arrived. Autumn is the time when these vegetables ripen, have the highest nutritional value, and taste their best. Not only are they packed with vitamins, but they're also low in calories and easy to digest. Although there are over 45 varieties worldwide, the large, orange, and round varieties, known as giant pumpkins and squash, are the most popular and widely cultivated.

Nutritional properties of pumpkin

Pumpkin pulp contains a low amount of nutrients such as protein, fat, and carbohydrates, but a relatively high content of vitamins and minerals. Due to its low energy value of approximately 30 kcal/100 g, it can be a valuable component in weight-loss diets. Pumpkin juice has a diuretic effect and supports the proper functioning of the kidneys and circulatory system. Pumpkin contains many ingredients such as:

• Vitamins: A, B1, B2, B6, C, E, K,
• Thiamine,
• Riboflavin,
• Niacin ,
• Beta-carotene,
• Calcium,
• Iron,
• Potassium,
• Phosphorus,
• Magnesium.

Regular consumption of pumpkin has a positive effect on our body, as it has the following effects, among others:

• anti-inflammatory,
• strengthens the body's natural immunity,
• has a positive effect on the condition of our skin,
• moisturizes the body,
• supports weight loss,
• helps fight viruses and parasites.

Use of pumpkin in the kitchen

Pumpkin has a delicate, slightly sweet flavor and is most commonly used in cream soups, either mild or slightly spicier with the addition of ginger, coconut milk, and curry. We also enjoy eating it baked, lightly drizzled with olive oil, sprinkled with herbs and garlic. However, pumpkin can be eaten in many other interesting ways. Here are some of the most interesting recipes using pumpkin.

• Pumpkin Lecho

This is a nutritious, warming one-pot dish, perfect for cold autumn days. To prepare it, you'll need pumpkin, red, green, and yellow bell peppers, onions, sausage, and tomato puree, as well as spices like salt , pepper, hot peppers, and nutmeg. First, brown the sausage and onion in a pan, then add them to a pot along with the remaining diced vegetables. Cook until tender, then season with your favorite spices, and the dish is ready.

• Pumpkin pie

Pumpkin pie is not only delicious but also very easy to prepare. You can add your favorite ingredients. For example, it tastes great with chickpeas and millet . If you like, you can also add mushrooms or parsley. Simmer all ingredients over low heat, season to taste, and add fresh herbs. When the vegetables are tender (after about 20 minutes), simply puree them with a blender and pour them into a pie dish. Bake the pie in an oven preheated to 180 degrees Celsius for about 45 minutes. You can sprinkle the top with cumin or black cumin seeds.

• Pumpkin pancakes, doughnuts and pancakes

Pumpkin can also be used in sweet dishes. These include pancakes filled with white cheese and sweet pumpkin puree, garnished with ginger sauce. Pumpkin pieces can also be used in sweet pancakes made with buttermilk or kefir, to which we usually add apples.

• dumplings with pumpkin filling

To prepare the dumpling dough, you'll need 500g of wheat flour, 250ml of water, and half a teaspoon of salt. For the filling, you'll need baked pumpkin pulp, fried onions, peas, crushed garlic, and your favorite aromatic spices, such as freshly grated ginger, turmeric , hot paprika, and a pinch of cinnamon. Cut out circles from the kneaded dough (you can use a glass for this), spoon some of the filling onto them, and form traditional dumplings.

• pumpkin jam

To make pumpkin jam, you'll need about 2 kg of pumpkin, 0.5 kg of sugar, the juice of one lemon, and orange-flavored jelly. Boil the washed, peeled, and diced pumpkin until tender, then puree it, place it in a saucepan, add the sugar, orange jelly, and the juice of one lemon. Simmer everything over low heat for 25 minutes. Pour the finished jam into jars, seal, and pasteurize for 15 minutes.

• Pumpkin risotto with chanterelles

Heat the butter in a pan and sauté two large handfuls of chanterelle mushrooms, adding a sprig of thyme. Set the mushrooms aside and sauté a finely chopped onion in a pan. Add 300g of diced pumpkin and sauté for a few minutes. Then add 300g of rice and mix. Add a glass of warm broth, adding another portion when the rice has absorbed all the liquid. Repeat this process until all the broth is used up (about 700ml) and the rice has a creamy consistency (about 20 min). The dish can be sprinkled with grated Parmesan cheese and tossed with previously fried chanterelle mushrooms.

Baked pumpkin is also perfect as a side dish for a salad, for example, with spinach, arugula, and feta cheese with balsamic vinegar . You can also make pumpkin fries and serve pumpkin puree instead of mashed potatoes for dinner. We can also add baked pumpkin pieces to spaghetti, bake pumpkin pie, or pumpkin muffins. Pumpkin is great for desserts and tastes great with spices like cinnamon, ginger, cardamom, or nutmeg, which is why pumpkin cheesecake, gingerbread, or tart are perfect alternatives to traditional cakes.