Pumpkin: The King of Nutrition
Pumpkin is not just a symbol of festivals like Halloween, but also a nutritionally rich food that offers significant health benefits. According to the Centers for Disease Control and Prevention (CDC), pumpkin tops the list in nutrient density among all fruits and vegetables.
Every part of the pumpkin, from its flesh to its seeds, is packed with vitamins, fiber, and antioxidants. These play a crucial role in supporting overall health, from improving digestion to protecting cardiovascular and eye health.
One of the standout components of pumpkin is beta-carotene, a primary antioxidant that helps combat oxidative stress. Oxidative stress is believed to be the cause of several serious health issues, such as diabetes, cancer, and cardiovascular disease. Beta-carotene is especially beneficial for eye health, helping to maintain good vision.
According to Dr. Duong Ngoc Van, a specialist at Medlatec General Hospital, pumpkin has the ability to neutralize free radicals thanks to its rich content of carotenoids and lutein. This reduces the risk of certain types of cancer, especially stomach cancer and throat inflammation, for those who consume adequate amounts of beta-carotene and alpha-carotene in their diet.
Additionally, pumpkin is extremely versatile in culinary applications. Pumpkin-based dishes become especially nourishing during chilly weather, boosting immunity and fighting inflammation. The high content of vitamins A, C, and E, along with fiber, in pumpkin not only enhances digestion but also contributes to the overall health and well-being of the body.
Pumpkin Dishes: Perfect for Chilly Weather
Delicious Pumpkin Recipes
Purple Sweet Potato and Pumpkin Mochi Soup
Ingredients
– 1kg purple sweet potato (in chunks)
– 300g pumpkin
– 100g tapioca starch
– 400g palm sugar
– 1 ginger root, shredded
– 400ml coconut milk
– Shredded coconut
– Pandan leaves (for aroma)
Purple Sweet Potato and Pumpkin Mochi Soup
Instructions
Step 1: First, steam the pumpkin and sweet potato until tender. For added flavor, include pandan leaves in the steamer. Once done, cut half of the sweet potato chunks into small pieces, and mash the remaining half. Mix the pumpkin with 80g of tapioca starch and the mashed sweet potato, kneading until a smooth dough forms. Shape the dough into small balls, then roll them in tapioca starch and boil until the mochi is cooked.
Step 2: Next, boil some water and add the palm sugar, shredded ginger, and pandan leaves. As the water starts to simmer, stir to dissolve the sugar completely. Mix a little bit of tapioca starch with water, stirring to dissolve, and slowly pour it into the pot until the mixture thickens. Then, add the cooked mochi balls and the small sweet potato pieces to the pot, along with the shredded coconut, and stir until everything is heated through.
Finally: Combine 400ml of coconut milk with 50g of sugar and a pinch of salt, stirring well. Add pandan leaves and slowly cook until the mixture thickens. Serve the soup in bowls, topping each serving with a generous drizzle of coconut milk.
This purple sweet potato and pumpkin mochi soup is not only delicious but also easy to make. It’s sure to be a hit with your family during gatherings!
Pumpkin Sticky Rice
Pumpkin sticky rice is a flavorful and nutritious dish, perfect for breakfast or an afternoon snack. Here’s a detailed guide to help you create this aromatic treat.
Ingredients
– 300g glutinous rice, for its sticky texture and aroma.
– 100g black glutinous rice, for added color and flavor.
– 100g soybeans, providing protein and fiber.
– Pumpkin seeds, sunflower seeds, and walnuts: a handful each, offering healthy fats for a more substantial dish.
– 50g each of raisins and dried cranberries, for natural sweetness and visual appeal.
– A pinch of salt to enhance the flavors.
Pumpkin Sticky Rice
Instructions
Step 1: First, rinse and soak the glutinous rice and soybeans separately. Soaking times may vary, but 4-6 hours is generally recommended. After soaking, mix the glutinous rice and soybeans together, adding a pinch of salt, and steam until they are soft and cooked.
Step 2: Clean and hollow out the pumpkin, keeping it intact. Once the rice and beans are cooked, mix them with the pumpkin seeds, sunflower seeds, walnuts, raisins, and cranberries. Stuff this mixture into the hollowed-out pumpkin and steam it for about 20 minutes. When the pumpkin is tender and fragrant, your dish is ready.
Finally, cut the pumpkin sticky rice into small, bite-sized pieces. This dish is not only visually appealing but also delicious, offering a unique blend of flavors. Enjoy it with your family and friends to experience the wonderful combination of pumpkin and sticky rice!
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