Why You Should Eat Pumpkin

Pumpkins can provide plenty of satisfaction—whether as pie filling or a jack-o-lantern!

A pumpkin is a large, orange, round vegetable that belongs to the squash family—which also includes zucchini, acorn, butternut, hubbard, and turban. When cooked, the taste of pumpkin is a cross between a sweet potato and the common calabaza we’re more familiar with.

Pumpkin is not readily available in the Philippines as very few farmers raise this variety of squash. But in a visit to Davao last year, we met one farm owner who has successfully raised quite a number of gigantic pumpkins that weigh more than a couple hundred pounds each. He was mainly raising them as décor for Halloween though, rather than for food consumption. In the U.S. pumpkin is a must-have item on Thanksgiving dinner, usually gracing the table as pie.

Health benefits
The rich carotenoid content of pumpkin is evident in the bright orange color of this vegetable. Carotenoid, combined with lutein and zeaxanthin which are also found in pumpkin, make it a powerhouse source for good eye health. Carotenoid is said to help protect against macular degeneration—a condition that could lead to blindness.

Pumpkin is also rich in potassium. A cup of mashed pumpkin has more potassium than a banana. And since some studies show that potassium-rich diet has been proven to lower blood pressure, it is a good idea to make pumpkin a part of the diet of a person suffering from hypertension. Pumpkin is also full of vitamins A and C, and is also a good source of fiber. It’s fat-free, low calorie, and also has considerable amounts of minerals.

Buying and storing pumpkins
Choose bright-colored pumpkins free from soft spots, bruises and cuts. Smaller pumpkins are best for cooking. Although the huge pumpkins raised specifically for use as decorations during Halloween are edible, they have watery and stringy flesh. They are best used as jack-o’-lanterns.

You may store pumpkins in a cool, dry place up to three to four weeks.

Prepping and cooking
Cut a whole pumpkin in half. Take out the seeds and scrape out the stringy, tender portions. Using a sharp knife, peel off the thick skin or rind. Cut flesh into smaller pieces. Pumpkins can be used for stews, soups, casseroles and desserts. They can also be baked, steamed, and roasted.

If you’re using it as filling for pumpkin pie, boil for 20 to 25 minutes, covered. Drain, and let cool. Process in a blender. Remove excess liquid by setting a fine-sieve strainer over a bowl, then pour pureed pumpkin onto the strainer lined with paper towel.

Pumpkin recipes to try:

Divine Mesina is a freelance food writer. She writes the monthly Fresh for Last column in Yummy.

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