Pump Up The Pumpkin
You’ve carved out a scary pumpkin lantern – but please don’t discard the flesh! Pumpkin is good for your health, especially your eye health, as Alastair Lockwood Ophthalmologist, Eye Surgeon and Eye Health Advisor at Feel Good Contacts explains
Alastair Lockwood
Read on for his advice, and for three simple but terrifyingly good recipes to turn those delicious pumpkin innards into a tasty treat.
Vitamins and minerals
“Pumpkins are not only a fun Halloween accessory used to create jack o lanterns. They are also an excellent ingredient for many autumnal recipes as they contain vitamins and minerals that can benefit our overall health, including our vision.”
Pumpkins and your health
“Pumpkins are rich in vitamin C, vitamin A and zinc. Vitamin C slows down the progression of age-related macular degeneration (AMD) and reduces the risk of cataracts. Vitamin A protects the cornea and improves night vision, while zinc helps to deliver vitamin A from the liver to the retina to form melanin which protects the eye and helps slow down AMD progression.”
Does pumpkin contain lutein?
“Pumpkin contains lutein and zeaxanthin, both of which are antioxidants. These antioxidants protect your eyes by filtering out high energy wavelengths of light. They may also reduce the risk of chronic eye diseases such as cataracts and AMD.”
Does pumpkin have healing properties?
“In addition to beta-carotene and the vitamins that pumpkins offer, iron and folate strengthen the immune system and speed up the healing process of a wound.
“Aside from boosting eye health, eating pumpkin has many other health benefits. They are high in fibre and potassium, which helps lower blood pressure and aid weight loss.”
Pumpkin snacks
“While the market is saturated with pumpkin snacks, many of these snacks, including pumpkin spiced lattes and pumpkin pie, are packed with sugar. Snacks and beverages such as these are best enjoyed in moderation.
“Healthy pumpkin snacks include baked pumpkin seeds, which are packed with vitamins, smoothies, and soup. Below are three recipes to increase your pumpkin consumption and boost your eye health.”
Now try 3 recipes…
Pumpkin Soup
Pic: Shutterstock
· ½tbsp of olive oil
· 1 sweet onion, diced
· 1tbsp of minced garlic
· 1tsp of ground ginger
· 1 cauliflower head, florets diced (about 5 cups of florets total)
· 4 cups of vegetable broth or chicken broth
· 1 can of pumpkin purée (unsweetened), or use your leftover pumpkin flesh
· 1tbsp of maple syrup or brown sugar
· 1tsp of salt, to taste
· ½ cup of full-fat canned coconut milk
· Chives to garnish
To make:
- Heat the olive oil in a large pan over a medium heat.
- Sauté the onions in the pan for 5-10 minutes (until soft).
- Add the garlic and the ginger and cook for a further minute taking care to stir.
- Add cauliflower, broth, and pumpkin, turn heat to high, bring to a boil and cover.
- Keep covered and reduce the heat to low.
- Leave to simmer until the cauliflower is tender (20-30 minutes).
- Add maple syrup, salt and coconut milk and stir.
- Remove the soup and add to a blender; purée until smooth.
- Serve hot with chives to garnish.
Pumpkin Smoothie
· 1 can of pumpkin purée, or leftover pumpkin flesh
· 1 banana
· 2 cups of milk
· ¼ cup of brown sugar
· 2tsp of ground cinnamon
To make:
- Add all the ingredients to a blender.
- Purée until nice and smooth.
- Serve as a breakfast treat.
Roasted Pumpkin
Roasting a pumpkin enhances its flavours and is an incredibly versatile ingredient. It can be added to a salad or enjoyed as a main dish.
· 1 small pumpkin
· 2tbsp of olive oil
· 2tsp of sea salt
· 1tsp of ground cinnamon
· 2tbsp of brown sugar
To make:
- Preheat the oven to 200°C, Fan Oven 180°C, Gas Mark 6.
- Scoop out the insides of the pumpkin, including the seeds.
- Cut the rest of the pumpkin up into slices and place on a baking sheet.
- Drizzle with olive oil and season with salt, ground cinnamon and brown sugar.
- Place in the oven and roast for 15-20 minutes.
- Cooking times may vary, so check the pumpkin after 15 minutes.
