Fall is definitely Pumpkin Time. But those so familiar symbols of autumn, Halloween and Thanksgiving have also a number of not so familiar health benefits.
Pumpkins vary greatly in shape, size and colours, but generally they all have golden-yellow to orange flesh. Pumpkins are one of the most low calorie vegetables – a 100 g fruit provides only 26 calories and they do not contain any cholesterol or saturated fats. They are, however, very rich in dietary fiber, antioxidants, minerals and vitamins.
- Pumpkins have some of the highest levels of Vitamin A, which is essential for good sight and as most foods rich in this vitamin, can protect mainly against lung and oral cavity cancers.
- The fruit is also excellent source of carotenes, lutein and zea-xanthin. Carotenes covert into Vitamin A in the body and zea-xanthin, being a natural anti-oxidant with UV filtering actions, helps protect the eyes.
- The fruit is an excellent source of the B-complex group of vitamins and provides generous amounts of some vital minerals such as copper, calcium, potassium, zinc and phosphorus.
- Lately pumpkin seeds have been named one of the healthiest foods in the world, mostly because of the way they supply the body with Vitamin E, but also because of the high content of zinc, tryptophan, mono-unsaturated fats, protein, dietary fiber, to mention just a few. The health benefits they offer are truly impressive.
Part of creating healthy life style habits in kids is introducing them from early age to some untraditional, but extremely healthy food choices. With pumpkins there are even more ways to do this, as you can have so much fun with your little ones picking up, carving, learning about health benefits, involvement in food preparation.
Last, but not least, pumpkins are very interesting also because almost all parts of the plant are edible – the flesh, the seeds, the flowers.
Here is an idea for a hearty meal the whole family will enjoy:
Pumpkin Chilli with Guacamole Topping
Ingredients for the chilli:
1 can 540 ml black beans
1 can 540 ml Romano beans
2 cups chopped and boiled pumpkin
1 can 796 ml diced tomatoes
1 medium size onion, chopped
3 cloves garlic, chopped
1 pepper, colour of your choice, chopped
5 tbsp. olive oil
1/4 tsp. ground cumin
1 tbsp. chilli powder
Salt and Black pepper to taste
Ingredients for the topping:
2 avocados
2 medium size Roma tomatoes
1 clove garlic
Juice and zest of 1/2 lime
1 cup coriander leaves, finely chopped
salt to taste
Preparation:
Chilli:
Pour the olive oil in a pot and sauté the onions until translucent, about a minute or so. Add the pepper and reduce heat. Mix occasionally until vegetables are soft, about 5 minutes, Add chopped garlic and leave it for another minute. Add drained beans, pumpkin, tomatoes and flavourings. Bring to boil, then reduce heat and let simmer for 30 minutes.
Topping:
In a bowl puree avocadoes with a fork. Add the finely chopped seeded tomatoes, garlic and coriander, lime juice and zest, salt and mix well.
Serve the chilli with a spoonful of the topping in each bowl. Enjoy!
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Renata Shishkova is a mother and a grandmother, a writer and an artist from Toronto, Canada. She holds a Master’s degree and has a strong interest and background in nature, healthy living and wellness, and the challenges of parenting. You can read her insights at http://blog.kytephone.com
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