3 recipes with pumpkin and their health benefits

3 recipes with pumpkin and their health benefits


Rich in nutrients, it strengthens the immune system and helps you lose weight and increase muscle mass.

Pumpkin, known for its delicate flavor and versatility in cooking, is a nutritious and highly beneficial food for those looking to improve their diet, lose fat and gain muscle mass. Rich in essential nutrients, it can be an excellent ally for those who train, as, in addition to being low in calories, it offers a good amount of fibre, vitamins and minerals which promote physical performance and post-workout recovery.




The medical review”Influence of nutrient-derived metabolites on lymphocyte immunity“, published in 2015 in Natural Medicine, concluded that foods rich in vitamin A, such as pumpkin, can help strengthen the immune system and keep inflammatory diseases (including cardiovascular and joint) under control.

According to nutritionist Bruna Pavão, founder of Saudabe and spokesperson for Grano Alimentos, the vegetable plays an important role for those who practice physical activity: “Pumpkin is a superfood for those who train. In addition to being tasty and versatile, it is rich in fiber , which promote satiety, and in nutrients such as potassium, important for preventing cramps, and vitamin A, which helps the immune system and muscle health”, he underlines.

Fúlvia Hazarabedian, chief nutritionist of BioNutri at Bio Ritmo, agrees with the benefits and adds the versatility of the preparation. “Pumpkin is rich in water and fiber, which helps to give a sense of satiety, as well as giving texture to foods. It is versatile and can be used in different ways, from snacks, to salads, to soups and desserts. It is a dish easy to eat food and it has few calories, which makes it even more interesting,” he points out.

Below, nutritionists Bruna Pavão and Fulvia Hazarabedian list five health benefits of eating pumpkin. Check!

1. Low calorie and aid in intestinal function

Thanks to its low calorie content and high percentage of fibre, the vegetable helps promote a sense of satiety, helping to control appetite and reduce daily calorie intake. The carbohydrate present in pumpkin, pectin, helps intestinal functioning along with fiber.

2. More energy to train

Pumpkin contains complex carbohydrates with a low glycemic index, which means it releases energy slowly and steadily. This is crucial for training. Additionally, it helps keep blood glucose levels stable, preventing insulin spikes that can cause fat gain.

3. Ideal for post workout recovery

Beta-carotene is a powerful antioxidant which fights free radicals generated by physical stress resulting from physical activity. This can contribute to faster muscle recovery and reduce post-workout inflammation, especially after more intense sessions.

Potassium, present in pumpkin, is necessary for the normal functioning of human cells, nerves and muscles, ensuring good muscle contraction and preventing cramps.



Pumpkin is a versatile ingredient packed with essential nutrients

4. Supports cardiovascular health

Thanks to its potassium and fiber content, pumpkin helps regulate blood pressure and cholesterol, which is essential for health cardiovascular healthespecially for those who practice resistance physical activities. Soluble fibers can help reduce “bad” cholesterol levels by promoting more efficient blood circulation; Potassium levels help fight cramps during exercise.

5. Updated immunity

The pumpkin contains vitamins and minerals important for immune health, such as vitamins C and E and iron, as well as beta-carotene. This combination strengthens the body to fight germs and diseases, as well as aids post-workout recovery.

Recipes to include pumpkin in your daily life

Next, chef Helô Rodrigues of Grano Alimentos and nutritionist Bruna Pavão list 3 recipes with pumpkin to take advantage of its health benefits. Check!

Pumpkin soup with orange pears and coriander by chef Helô Rodrigues

Ingredients

  • 1 kg kabocha squash, peeled and cut into cubes
  • 1 onion coarsely chopped
  • 2 cloves garlic, minced
  • 2 chopped chillies
  • Juice of 2 orange pears
  • Zest of 2 orange pears
  • Olive oil, chopped coriander, salt and ground black pepper to taste
  • Waterfall

Preparation method

Place the pumpkin and onion in a pan and season with salt and black pepper. Cover with water and place over medium heat cook until soft. Meanwhile, in a pan, heat the olive oil over medium heat and brown the garlic and chilli. Book. Place the pumpkin stew in the blender and blend until smooth. Return to the pan and add the sautéed garlic and chilli, coriander, orange zest and juice. Mix and season with salt and black pepper. Serve immediately.



Pumpkin kibbeh

Pumpkin kibbeh

Ingredients

  • 1 kg of pumpkin, peeled, cut into cubes and cooked
  • 1 cup of tea grain for kibbeh
  • 2 teaspoons of salt
  • 1 onion chopped
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon chopped parsley
  • 1/2 teaspoon chopped mint
  • Greasing oil
  • Hot water
  • Lemon juice to serve

Preparation method

In a container, mash the pumpkin until it becomes puree. Book. In a container place the wheat, a teaspoon of salt and cover with hot water. Leave to hydrate for 30 minutes. Then drain the excess water and add it to the pumpkin puree. Add the other ingredients and mix until you obtain a homogeneous mixture. Place on a baking tray greased with olive oil and bake in a preheated oven at 180°C for 30 minutes. Serve with lemon juice.

Pumpkin pancake

Ingredients

Mass

  • 1 cup peeled and cooked pumpkin
  • 1 cup milk tea
  • 1/2 cup tea wheat flour
  • 1 teaspoon of salt
  • 1 egg
  • Greasing oil

Filling

  • 2 tablespoons of olive oil
  • 1/2 onion chopped
  • 1 clove of minced garlic
  • 2 cups ground beef
  • 1 teaspoon of salt
  • 1/2 teaspoon ground nutmeg
  • 1/2 cup chopped parsley

Assembly

  • Grated cheese and basil leaves to taste

Preparation method

Mass

In the blender, blend the pumpkin with the other ingredients until you obtain a smooth mixture. Using a ladle, take small portions of dough and spread them in a pan heated over medium heat, greased with olive oil. Cover the entire bottom of the pan and fry the dough on one side and then the other until golden brown. Set it aside on a plate and repeat this process until you use up all the dough.

Filling

In a pan, heat the olive oil over medium heat and sauté the onion and garlic until golden brown. Add the meat and brown until golden brown. Season with salt, nutmeg and parsley. Turn off the heat and set aside.

Assembly

On a plate, fill the pancake discs with the minced meat. Serve with grated parmesan and basil.

By Beatriz Aguiar

Source: Terra

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