LONDON, Oct 30: With Halloween just around the corner, over 30 million intricately carved pumpkins will adorn doorsteps and windows across the UK. However, these iconic autumn vegetables are often discarded just days later as their flesh becomes wilted and unappetizing. Chef Emily Gussin emphasizes that this not only leads to significant food waste but also deprives people of a delicious and nutritious meal. Pumpkins are not merely decorations; they are a versatile and nutritious food that can be used in a wide array of dishes, from hearty curries to sweet cakes. Their sweet, nutty flavor, along with their crunchy, nutrient-rich seeds, makes them a worthwhile addition to our diets.

Experts are advocating for increased pumpkin consumption and sharing insights into how we can maximize their health benefits. Here are some compelling reasons to incorporate more pumpkin into our meals.

3. Enhances Heart Health: The flesh of pumpkins contains potassium and fiber, both of which are beneficial for heart health by helping to regulate blood pressure and cholesterol—two key risk factors for heart disease. Pumpkin seeds add to this heart-healthy profile, as they are loaded with monounsaturated and polyunsaturated fats that can increase levels of “good” high-density lipoprotein (HDL) cholesterol while decreasing “bad” low-density lipoprotein (LDL) cholesterol. Both pumpkins and their seeds are also rich in phytosterols, compounds known to lower LDL cholesterol levels.

For optimal health benefits, an 80g serving of pumpkin—approximately three heaped tablespoons—counts as one of your five daily servings of fruits and vegetables. Hobson encourages people to enjoy pumpkin in moderation, stating that it can be consumed in larger amounts since it is a healthy addition to any diet. As for pumpkin seeds, a serving size of 25g is suggested, although more can be consumed, as they are versatile and can be enjoyed raw as a snack or used as toppings on various dishes.

To preserve the nutritional value of pumpkins, it’s best to avoid overcooking or boiling, as this can lead to nutrient loss. Roasting is one of the best cooking methods, as it retains most nutrients, especially beta-carotene and vitamin C. Hobson recommends cutting the pumpkin into chunks, tossing them with olive oil, and roasting at 180°C (356°F) until tender. This method enhances the flavor by caramelizing the natural sugars in the pumpkin.

Another delicious option is to puree the roasted pumpkin, which can be used to create creamy soups or baked goods. Gussin suggests incorporating roasted pumpkin wedges into salads, using grated pumpkin as a substitute for carrots in cakes, or making a flavorful stock from the scooped-out insides. The only part of the pumpkin that should go to waste is the stem.

Embracing pumpkin in your diet can yield numerous health benefits while adding flavor to both sweet and savory dishes. Each year, vast areas of farmland are devoted to growing pumpkins that end up being discarded after Halloween. This year, consider transforming your jack-o’-lantern into a nourishing homemade meal instead of tossing it out.

Here are a couple of delightful pumpkin recipes to get you started:

Chickpea, Pomegranate, and Pumpkin Curry (Serves 4)

Ingredients:

1 tsp coconut oil1 large onion, finely diced

2 garlic cloves, finely sliced

A thumb-sized piece of ginger, grated with the skin on

5 fresh curry leaves

1 tbsp curry powder

3 cardamom pods

1 fresh chili, seeded and finely sliced

1 tsp salt

1 tsp ground black pepper

1 pomegranate

400g tin of chickpeas, drained and rinsed

200ml coconut milk

Juice of 1 lime

Handful of fresh mint leaves, finely chopped

Method:

Heat oil in a pan and sauté the onion for 5 minutes, then lower the heat and cook for another 5 minutes.

Stir in garlic, ginger, and curry leaves, cooking for another 3 minutes. Add curry powder, cardamom, chili, 100ml water, salt, and pepper, cooking for 3 more minutes.

Add pumpkin and 150ml water, then simmer for 20-25 minutes until tender.

Prepare the pomegranate seeds and add chickpeas and coconut milk to the pan, simmering for 5 more minutes. Stir in lime juice and chopped mint before serving, garnished with pomegranate seeds.

Brothy Beans with Pumpkin (Serves 2-3)

Ingredients:

1 tsp cumin seeds

2 garlic cloves, finely chopped1 red chili, finely chopped

1 tbsp roasted pumpkin seeds, chopped

300ml vegetable stock or pumpkin stock

250g pumpkin (unpeeled), cut into cubes

700g jar of white beans (such as butter beans, haricot beans, or cannellini beans)

100g cavolo nero, shredded

Method:

Prepare chili oil with the remaining oil, garlic, chili, and pumpkin seeds over low heat for about 10 minutes.

Once the onion is golden, add stock and pumpkin, simmering for 10 minutes. Add the beans and cook for 4 minutes, then stir in cavolo nero for an additional 1-2 minutes.

These recipes are a fantastic way to utilize pumpkin and reap its many health benefits, all while enjoying delicious meals.