Pumpkin: a vegetable with a thousand virtues
Its versatility and properties make it a unique ingredient in our diet
From appetizer to dessert, pumpkin can fill an entire menu. And every dish will be tasty and, above all, healthy; because pumpkin is a vegetable of many virtues.
Pumpkins originated in Central America, the oldest seeds were found in Mexico and date back to 7000-6000 B.C. In North America, pumpkins were a staple in the diet of the Indians, and early settlers learned from them how to grow them. Pumpkin was one of the first vegetables imported after the discovery of America, along with potato and tomato. Its scientific name is Cucurbita maxima; it belongs to the Cucurbitaceae family and can take various shapes, round, flask-shaped, cylindrical, and reach considerable size.
It is sown in spring and requires little care. It is harvested from late summer to October. They can be stored all winter long in a cool, dry environment.
Its nutritional properties. Pumpkin is a low-calorie food; in fact, it has only 18 calories per 100 grams. It contains a lot of water (94%) and a low amount of simple sugars. It is rich in carotenoids, which are the precursors of Vitamin A that are important for our body, as they are involved in regulating processes related to vision and skin integrity, are able to fight free radicals, responsible for aging, helps prevent wrinkles and some diseases such as cancers, Alzheimer’s and Parkinson’s disease and some cardiovascular diseases. Pumpkin contains minerals, for example, calcium and phosphorus, which are essential for bone and tooth growth, and potassium, a mineral that is essential for the proper functioning of the nervous system and the regulation of muscle contraction. Not to be overlooked is the good fiber content, which helps the proper functioning of the gastro-intestinal system.
It is also valued for its diuretic and vermifuge properties. The pulp is well digestible and is recommended for children.
Because of all these properties, pumpkin is a valuable natural product for our bodies.
In the kitchen it lends itself to be eaten in many ways: baked, diced in minestrone, as a filling in tortelli, and in many sweet and savory dishes. Excellent in combination with various foods, for example, rice a typical product of Lomellina.
RISOTTO WITH PUMPKIN
Ingredients: 80g rice, 100g pumpkin, 10g parmesan, 1 tablespoon extra virgin olive oil, shallot, vegetable broth, 1 pinch of salt.
Preparation: Clean the pumpkin under running water, cut it into cubes. Wilt the shallot with a little vegetable stock in a pan with nonstick bottom, then add the diced pumpkin. Let stew with the pot covered for about15 minutes. Pour in the rice and stir so that it absorbs the seasoning well. Season with salt and bring to cook, adding one ladle of broth at a time. Mash the risotto with Parmesan cheese and a drizzle of raw extra virgin olive oil and serve.
For proper nutrition have this dish followed by a serving of white meat, vegetables and fruit.
