Authentic Fall and Winter Treasure: The Pumpkin

Hello! I'm Elena, your nutrition expert from Castelló, and today we're going to talk about a true treasure of autumn and winter: pumpkin.

This morning, while walking through the market in Novelda, I was amazed by the variety of pumpkins we already have available. This gem of the cucurbit family (a relative of the melon and the cucumber) is much more than a seasonal decoration; it's a top-tier technical nutritional tool thanks to its micronutrient density and very low calorie content.

Nutritional Properties: Water and Vitality

The first thing that stands out about pumpkin is that it is, essentially, water (90-95%). This makes it the perfect ally for any kind of diet, as it provides only 27 kcal per 100 g (and only 12 kcal if boiled!).

The Magic of Beta-Carotene

If you look at the table, something fascinating happens: the amount of Vitamin A more than doubles after cooking. This happens because heat increases the bioavailability of beta-carotenes (the compounds responsible for its orange color). They are essential antioxidants for your vision, skin health, and proper immune system function.

Other technical benefits:

• Soluble fiber: It contains mucilages that soothe mucous membranes and help intestinal transit.

• Potassium and Heart: Its very low sodium content and good potassium supply make it ideal for people with high blood pressure.

  • Technical note: If you suffer from kidney failure, boil it and change the water a couple of times to reduce the potassium.

Cooking Tips and Recipes

A lot of people are put off by its hard skin. My advice: don't buy it already peeled (it loses freshness). Give it a pre-cook for 3-4 minutes in the microwave or 15 minutes in the oven at 200 °C after making a few cuts in it. You'll see that the skin comes off easily with a peeler.

• Potato substitute: It has less starch and fewer calories. Use it in lentils, stews, or purées to lighten your traditional dishes.

• Healthy baking: It's ideal for sponge cakes, flans, or custards, adding moisture and natural sweetness.

Tools from my Pantry

Pumpkin is naturally sweet, which sometimes tempts people to use too much salt in creams or too much sugar in desserts. Here are my basics:

• Flavor without Sodium: To give a pumpkin soup more character without causing fluid retention, I always use Bonsalt 0%.

  • It's the one I choose because it provides the necessary salty note with 0% sodium.

  • Mix it with a touch of black pepper to enhance the vegetable's natural flavor.

• Sweetness without calories: If you're making a pumpkin sponge cake or flan, Stevia + Eritrytol 1:1 is the key.

  • It measures out the same as sugar but with 0 calories.

Technical warning from Elena: Bonsalt 0% Sodium should be used exclusively raw. Add it to your cream or roast just before serving so the heat doesn't alter its technical properties.

Elena's "Life Tip"

The key is in the stem: When choosing your pumpkin, make sure it still has the stem (the little stalk). This acts as a natural seal that keeps moisture inside, allowing it to stay in perfect condition in a cool place for up to six months.

What's your favorite way to prepare it? Are you more into hot cream or roasted pumpkin with cinnamon? Tell me your tips!