Pumpkins: very sweet and very healthy

Somewhere in the back of our mind, there is always the question, “What is the best food to eat in which season?” For example, Turks never forget that June is the month to eat mulberries. Many fruits and vegetables can be listed in the same way. Melons are at their most delicious in August, and the taste of blueberries is exceptional in early September. Pumpkin, whose status as a fruit or vegetable is often debated, is also among the foods that come to mind during a particular time of the year. They started to appear in markets and bazaars in December, and now is the perfect time to enjoy some pumpkin.

Pumpkin, the color of which recalls autumn, is a dessert that will satisfy your sweet tooth without causing an upset stomach. But pumpkin can be used to make other dishes, too. In different regions, pumpkin is used to make soup, puree and even pastries. For example, it is the main ingredient of a savory pastry made in the Balkans.

Believed to have originated in Central America, pumpkin not only adds flavor to dishes but also offers relief for many illnesses. So, do you know what this sweet fruit, no, I mean vegetable, which adorns our tables is good for? We researched some aspects of pumpkin that aren’t widely known. We found different recipes and learned what illnesses it is good for. We spoke with nutritionist and dietician Nil Şahin Gürhan about the benefits of this vegetable and the groups of people that should definitely consume it.

Rich in beta-carotene (a precursor to vitamin A), pumpkin is effective in reducing the risk of many kinds of cancer. It contains a carotenoid called lutein, which protects the body against cancer. It also slightly reduces the risk of lung cancer for people who smoke. Packed with fiber, it’s also good for bowel problems. People with diabetes can consume pumpkin because it has properties that keep blood sugar levels low, and they can even make pumpkin dessert using a sweetener. There’s no restriction for those on a diet, either, because pumpkin is very low in calories. If you were to eat a small portion of pumpkin, which is rich in minerals, you would meet 25 percent of your body’s vitamin A needs and 10 percent of your body’s vitamin C needs.

Pumpkin contains high levels of potassium and antioxidants, which can reduce the risk of heart disease. Due to the beta-carotene it contains, pumpkin helps in preventing arteriosclerosis. Pumpkin also helps the immune system fight against infection. Pumpkin, which you can grate raw into salad, cleanses the body and calms the nerves.

Don’t throw out the seeds

Pumpkin seeds, which we generally consume with tea, also have many little-known health benefits according to nutritionist Nil Şahin Gürhan. Pumpkin seeds are rich in zinc, unsaturated fats and protein and are particularly effective against nausea. A quarter of a cup of pumpkin seeds is enough to meet 20 percent of your body’s zinc needs and 50 percent of your body’s magnesium needs. Pumpkin seeds also contain vitamin K, which is recommended for those suffering from osteoporosis and blood clotting. Don’t avoid eating pumpkin seeds just because they are fatty; the omega 3 and omega 6 fatty acids found in pumpkin seeds revitalize the skin and protect hormonal balances. The components of the oil in the seeds can prevent prostate enlargement and lowers cholesterol levels in the blood. But, of course, don’t eat too many pumpkin seeds just because they are healthy.

Delicious recipes with pumpkin

Cretan pastries

Ingredients: Three sheets of phyllo dough, 200 grams of pumpkin, two leek stalks (white parts), 1 carrot, 50 grams of cheese, black pepper, two tablespoon of olive oil, half a cup of water and one egg yolk

Directions: Chop the leeks into small pieces, and grate the pumpkin and the carrot. Saute them in hot oil in a deep saucepan. Add half a cup of water once the leeks start to become translucent. Add some black pepper and then cover the saucepan and cook for five to 10 minutes. Cut phyllo dough into six equal pieces. Place the mixture on top of the pieces of phyllo dough, add shredded cheese and roll. After placing the pastries on a cooking tray, brush with egg yolk and bake in a preheated oven at 180 degrees for 20 minutes.

Pumpkin dessert

Ingredients: Two kilograms of pumpkin, two cups of sugar, one cup of water

Directions: Slice the pumpkin into several pieces, and remove the peel with a knife. Also remove the seeds. Then place the pumpkin pieces neatly on a deep steel or copper tray. Pour sugar on top of the pumpkin and leave to rest for one day. Then transfer into a wide saucepan. There is no need to add a lot of water because the pumpkin will release its own juices while cooking, so just one cup of water is enough. After you add the water, cover the pan and cook for 30 minutes. Then put the heat on the lowest level and put a couple of pinches of sugar on top of the pumpkin again just to add a little bit of shimmer. Cover and cook for five more minutes. Then remove the saucepan from heat and leave to cool. Serve cold with chopped walnuts on top.