For many people, the pumpkin is just a typical autumn and Halloween vegetable that hardly receives any attention in the kitchen. It looks good as a decorative object in front of the house, and not only children love the pumpkins that have been converted into lanterns, hollowed out with knives and equipped with candles, which send such an eerily beautiful flickering light into the night. Many people don’t even think about eating the pumpkin – at most pumpkin seeds serve as an occasional snack. The pumpkin is super healthy, can help you lose weight and, thanks to a variety of healthy recipes, enrich your autumn menu. In this guide to our online pharmacy, we will tell you why that is and give you a few tips for great recipe ideas.
Nature’s True Treasuries: Why Are Pumpkins So Healthy?
When hollowing out the pumpkins for the next autumn and Halloween decoration, there is a lot of pulp that is often simply disposed of. The pulp and the pumpkin seeds in particular contain many healthy nutrients – it is not without reason that the pumpkin seeds are also sold separately, for example, to enrich muesli, to top salad or to spice up creamy soups with that certain something. Pumpkin seed oil, which is extracted from the pressed seeds, is also considered very healthy. Since most recipes for pumpkin dishes can be prepared within a few minutes and are also super healthy, we recommend that you put the pumpkin on your menu more often from now on.
These important ingredients are contained in pumpkin
There are many valuable nutrients in the pumpkin that you will also know from numerous products from our online pharmacy. We will briefly introduce the most important of them to you at this point.
Beta carotene is a precursor to vitamin A and is therefore used to prevent and treat vitamin A deficiency. Beta carotene belongs to the group of carotenoids and can be found in tomatoes, carrots, apricots and other vegetables and fruits in addition to pumpkins. In our online pharmacy we also offer you beta carotene in the form of capsules as a dietary supplement.
Iron is a valuable trace element that – as the name of the element already suggests – only occurs in very small quantities in the human body, but it plays an even more important role: it is particularly indispensable for supplying cells with energy , but also for transport iron is responsible for oxygen.
Omega 3 fatty acids
Omega 3 fatty acids play a decisive role in the body’s own fat metabolism , can counteract inflammation and support cardiovascular function.
Potassium is an indispensable mineral that is mostly found in the cells. It is important for the health and function of the heart .
Bones and teeth are made of calcium, and building healthy bone and tooth substance is unthinkable without calcium. In purely quantitative terms, calcium is the most important mineral in the human body.
Like calcium, magnesium is involved in building bones and teeth, but is also important for the heart, muscles and nerves. Without magnesium, we could neither bite forcefully nor stand, run or grab safely. Magnesium is well known as a dietary supplement, especially among athletes , as it is essential for the muscles to function properly.
In particular, the important vitamin E, which can be found in pumpkin seed oil, is said to prevent cardiovascular diseases and lower cholesterol levels .
The pumpkin can help with weight loss and diabetes
For a healthy, nutrient-rich and low-calorie diet, the pumpkin is in a sense gold. Especially with diseases such as diabetes and high blood pressure, you can benefit greatly from a pumpkin-based or enriched diet, as the pumpkin has the potential to be used for meals that lower blood pressure and blood sugar. It also fills you up quickly without adding a lot of calories, so you can use the pumpkin to promote your weight loss without going hungry.
Clean Eating: Healthy and conscious cooking with pumpkins
For more and more people, however, it is not just about losing weight, but about a long-term change in diet because they want to live healthier. In this context, the clean eating concept is playing an increasingly important role – and the pumpkin is an excellent match for this (alongside other natural fruit and vegetables). Clean Eating stands for a natural form of nutrition in which the body is spared unnecessary ballast such as additives, flavor enhancers and highly processed products. The focus is not on counting calories or losing weight, but on a new body awareness and a healthy lifestyle. It is therefore a matter of eating consciously and healthily- You should know what your diet does to your body, what healthy food means for your health and how you can feel good in your body in the long term. Since the pumpkin is so versatile and suitable for both baking and cooking, it is also worth trying out suitable recipes for clean eating.
Tasty and healthy: the most important types of pumpkin for your diet
In our imagination, all pumpkins may look the same – but in reality there are big differences and diverse types. In fact, the pumpkin is in season in this country in autumn and can therefore be on the menu more and more often with a seasonal, regional diet. In the following we briefly introduce you to the most interesting varieties and their benefits for your health.
The butternut pumpkin is a distinctive head of character – you can recognize it immediately by its unique shape. Its meat is juicy and also very healthy, which is why the butternut is very popular. Butternut is a welcome addition to the diet, especially for athletes: the high proportion of vitamin A has a balancing effect on the metabolism and thus supports regular training in the gym. The beta carotene also strengthens eyesight and cares for the skin. Just 125 grams of butternut squash cover an adult’s daily beta carotene requirement!
The butternut is well suited for a low carb diet
If you want to lose weight or are interested in a low carb diet for health reasons (e.g. due to diabetes), you can also rely on the butternut pumpkin: There are just 8.3 grams of carbohydrates per 100 grams of butternut pumpkin. Compared to pasta, bread and potatoes, this is considered an excellent value, and makes butternut a vegetable in autumn that prevents winter fat.
The Hokkaido pumpkin is a real hit with pumpkin fans and a very popular vegetable in autumn. Hardly any other pumpkin is so healthy and nutrient-rich: On the one hand , Hokkaido is very digestible and can usually be digested well by people with sensitive stomachs or intestines. Secondly, it contains very high levels of vitamin A and vitamin B . Hokkaido is also said to have a strengthening effect on the bladder and kidneys as well as a protective effect on the body cells .
The Hokkaido is well suited for a low carb diet
Even friends of the low carb diet get their money’s worth with a Hokkaido pumpkin: There are just 5 grams of carbohydrates per 100 grams of Hokkaido! With this value, it even undercuts the butternut pumpkin and is recommended for various low carb recipes. The Hokkaido pumpkin is particularly suitable for a healthy soup or as a delicious baked vegetable with a dip.
Eat healthy with the versatile pumpkin kitchen
Pumpkins offer you many options in the kitchen. For example, you can cook a pumpkin soup, bake a cake from pumpkin batter or prepare your own spaghetti from the meat of a pumpkin – there are almost no limits to your creativity. There are many ideas and recipes on the internet and various cookbooks that you can get inspiration from. Also or especially vegetarian and vegan, it can be cooked very well on the basis of pumpkins. The recipes are so varied today that the famous soup has long since faded into the background – although it still tastes very good and has become a timeless classic among pumpkin dishes.
Pumpkin Recipes: Healthy Pumpkin Soup, Risotto, and More
The pumpkin goes perfectly with potatoes and beets, which is why there are numerous recipes for a healthy pumpkin potato casserole and pumpkin carrot stew on the Internet. With the right rice, pumpkins can also be used to conjure up a fantastic risotto. Once you know how to do it, you will realize that a pumpkin diet is not only good for your health, it is also a culinary enrichment for any menu. There are an infinite number of healthy recipes to discover, and the pumpkin can be enjoyed in all flavors: as a hearty spicy soup as well as a sweet cake. Regardless of whether you are on a diet, want to eat vegetarian or want to conjure up a little autumn flair on your plate: Recipes with pumpkin are the perfect choice for a delicious autumn meal.
Pumpkin soup is a warming and nutritious food
Soup is not very popular with many people, but the pumpkin soup has it all: it can be prepared vegan, tastes delicious and is good for your health. There are different recipes for pumpkin soup with suitable spices, flavors and liquids such as cream, orange juice or coconut milk. You can vary recipes for a soup very easily if necessary and adapt them to your taste or diet. Most recipes can be prepared within a few minutes and are just as suitable as a light starter or as a full lunch or dinner. A bowl of pumpkin soup provides cozy warmth and cosiness and is therefore the ideal meal on a cool autumn or winter day!
Pasta with pumpkin – in a few minutes for lunch
Pasta is very popular, but has often fallen into disrepute because of its high carbohydrate density. This problem can be avoided with the pumpkin and the pasta becomes a low-carbohydrate food that can be prepared in a few minutes. Recipes that can be used to refine pumpkin pasta are available in different versions – choose between classics such as carbonara and Bolognese or opt for vegetarian versions with garlic, bell peppers, tomatoes and herbs!
Baking Low-Calorie Baking: Pumpkin Pie and Muffins
Chances are you’re just as excited to eat cakes and muffins as most other people. And you just as likely don’t think of pumpkin as an ingredient in a delicious cake recipe. But if you are looking for recipes for unusual baked goods, then you should definitely try to bake a pumpkin pie or muffins with pumpkin . Usually, the pumpkin is first baked or boiled and then processed into puree, which consequently serves as the base of the dough. Try it out – there are delicious recipes for every taste that will bring you a sweet piece of cake with pumpkin on your plate!
The pumpkin is the ideal light food for babies
The easy digestibility of the pumpkins also makes them an excellent and very well tolerated light food for babies . This is mainly due to the fact that the pigment and protein complexes dissolve during cooking. With the right recipe, you can easily prepare your own baby food from pumpkins and enrich it with carrots, potatoes or chicken, for example.
Important: Be careful with pumpkins from your own harvest, because they may contain too much cucurbitacin. This bitter substance can cause gastrointestinal complaints and even lead to circulatory failure in children. So try your self-harvested pumpkin before you offer it to your children. If it tastes bitter, throw it away – otherwise it is usually edible.
Pumpkin seed oil as a nutrient-rich oil variant
In contrast to the pulp of the pumpkin, the pumpkin seed oil – as is common for oil – contains a lot of calories: As with most oils, there are around 800 calories per 100 grams, which is why pumpkin seed oil should only be consumed in moderation. Nevertheless, it has valuable ingredients that are ideal for a healthy diet. Due to its high content of vitamin E and linoleic acid , it is said to help prevent high cholesterol levels and cardiovascular diseases, for example. However, so that it can fully develop its positive properties, you should not heat pumpkin seed oil, as otherwise many valuable ingredients would be lost.
Pumpkin seeds contain healthy nutrients
The pumpkin seeds really have it all : They contain vitamin A, vitamin B, vitamin C and vitamin E, magnesium, iron, calcium, zinc and selenium. That is why they are sometimes considered a superfood that many health-conscious people like to incorporate into their diet. Thanks to the happiness hormone serotonin, pumpkin seeds are said to provide happiness even on days without sun. Pumpkin seeds should also be helpful when losing weight, for example if you nibble a few pumpkin seeds instead of chocolate or wine gum – but here too, of course, it is important to keep things moderate, as the pumpkin seeds contain a lot of calories and fats.
Pumpkin seeds are a healthy snack for every day
We all love snacks, those delicious little snacks that, unfortunately, are all too often too sweet and high in calories. Pumpkin seeds are a brilliant and healthy choice here: They are nutritious and satisfy a small hunger very quickly for in between meals. This delicious snack can now be bought in many shops, but it can also be easily prepared by cleaning, drying and then roasting as desired. So next time, remember not to throw away the pumpkin seeds when preparing a delicious pumpkin dish!
Pumpkin seeds almost always go unused
When pumpkins are used every year in autumn as decoration or as vegetables in autumn enrich the kitchen, then the delicious and nutritious pumpkin seeds of all things are almost always unused. Even people who appreciate pumpkin seeds as a treat throw away their own seeds and buy packaged and already dried or roasted pumpkin seeds from stores instead. The pumpkin seeds are very easy to use: they only have to be washed out and dried with a cloth. They can then be roasted or eaten fresh with or without the shell. You will see: Roasted pumpkin seeds with their skin on are just as delicious as the well-known potato chips!
Even if pumpkins are usually associated with creepy grimaces on Halloween, they are very healthy and also true all-rounders in the kitchen! They are practically indispensable for a healthy diet, and among the annual vegetables in autumn they are one of the undisputed highlights. Thanks to the diverse recipes, you can create delicious, healthy meals with pumpkins and bring the pumpkin to the table in ever new forms – whether as a soup, with pasta, with potatoes or with rice is up to you. Thanks to its flexibility, the pumpkin can also be perfectly integrated into the vegan kitchen, and when losing weight, the diet can also be enriched with delicious pumpkin dishes. In addition, pumpkin seeds are very popular as a healthy snack for in between with young and old.