The Pumpkin, the vegetable of Autumn
With its characteristic and cheerful orange color, dense and solid flesh, and hard, thick skin, the pumpkin is appreciated not only for its sweet and delicate taste and its enormous versatility in the kitchen but also for the excellent properties it possesses for our body.
A member of the gourd family, part of the seasonal fruits and vegetables of October and November, the pumpkin is native to Central America, arrived in Europe in the 16th century, and then quickly spread throughout the Mediterranean due to favorable climatic conditions and soil composition, which facilitated its cultivation, and it is now widely used in cooking even in our country.
In Mediterranean culinary tradition, pumpkin, a vegetable with a pleasant and sweetish flavor, associated with aromatic herbs and spices that enhance its nutraceutical properties, serves as the base for the preparation of soups and broths, as well as jams, desserts, ravioli, gnocchi, side dishes, not to mention the pumpkin tortelli of the Emilian tradition. It is a widely spread product, naturalized in Mediterranean agri-food production, historically present in the dietary habits of every social class: at the Neapolitan court of Ferdinand IV of Bourbon, pumpkins often featured on the menu, prepared by the famous 18th-century chef Vincenzo Corrado, and they certainly did not miss in the homes of farmers.
Pumpkins are characterized by the classic orange color of the flesh. The skin, on the other hand, can vary significantly in color.In some varieties, it can shift towards other shades of yellow-orange, both light and dark, and earthy. This is the case with the "torta pumpkin" or "violin pumpkin" and the "piena di Napoli," which is very common in Southern Italy. In others, the skin is green-gray, like the typical "Chioggia pumpkin," also known as "marine pumpkin" or "delicate pumpkin." Pumpkins are primarily cultivated in the low plains of Lombardy, in Veneto, in the areas of the Po Delta and upper Polesine, in Emilia-Romagna, and in Campania. Another well-known variety is the "Berrettina," typical of Lungavilla in the province of Pavia, which is watery and has a very thin skin.
The majority of pumpkin is composed of water (92%), with the remaining percentage including, in decreasing order of quantity, sugars, proteins, and fats.Very rich in fiber, pumpkin is a true concentrate of vitamins and minerals (vitamins A, C, E, K, J, B group, potassium, phosphorus, magnesium, selenium, iron, calcium, zinc, sodium). The abundant amount of water makes it a diuretic vegetable and supportive in case of constipation, acting, along with fiber and the rich vitamin and mineral content, as a natural laxative. Furthermore, its extremely low caloric intake (about 18 calories per 100 grams of fresh food) makes this delicious vegetable an excellent food choice for diabetics and low-calorie diets, thanks to its reduced amount of carbohydrates and fats, and the very low percentage of simple sugars.
With 18 kcal per 100 g, raw yellow pumpkin contains:
94 g of water
3.5 g of carbohydrates
1 g of protein
0.1 g of lipids
Minerals
0.9 mg of iron
40 mg of phosphorus
202 mg of potassium
0.2 mg of zinc
Vitamins
A: 599 (µg)
B1: 0.03 mg
C: 9 mg
D: 5 mg
E: 1.06 mg
beta-carotene: 3594 (µg)
Moreover, pumpkin is not only rich in Omega-3 fatty acids, renowned for their beneficial effects on the cardiovascular system, but it is also, like all orange-colored foods, rich in beta-carotene, the antioxidant from which vitamin A is synthesized, and which is very useful in combating free radicals, preventing cellular and tissue aging; it also protects the circulatory system and exhibits general anti-inflammatory activity.
Its content of phytonutrients is quite varied, with a good concentration of alkaloids and flavonoids, substances that help protect the joints, making it a great ally to use instead of potatoes (which should absolutely be avoided, we remind you, in the anti-arthrosis diet).
The properties of pumpkin are also beneficial for sleep and mood, thanks to the presence of various amino acids, including tryptophan, a substance that helps in the production of serotonin, useful against insomnia and depression. Therefore, pumpkin exerts a true calming effect in cases of anxiety, nervousness, insomnia, and stress. Its magnesium content, moreover, which is a natural muscle relaxant, provides the body with immediate psycho-physical benefits.Pumpkin is particularly recommended if you suffer from sleep disorders or hormonal imbalances, such as those that can affect women during menopause.
Regarding the selection, if the pumpkin is whole, a few light taps on the skin are sufficient: it should emit a dull sound. If the pumpkin is already cut into pieces, it is necessary to pay attention to the surface, which should not be too dry or too ripe, while the seeds should be moist and slippery. Additionally, it is important that the stem is intact and well attached, and the skin is free from bruises. Generally, to recognize a good pumpkin, one should test the flesh, the hardness when cut being an indicator of freshness.
The whole pumpkin can also be stored throughout the winter as long as the environment is cool and dry; if the pumpkin is in pieces, it is better to store it in the fridge, preferably wrapped in plastic wrap and placed with other vegetables. It should be consumed within a maximum of one week.
For good preservation, it is important to avoid bruising the fruit, as this accelerates the deterioration of the flesh. It can also be frozen, preferably after being boiled or steamed.
In the kitchen, pumpkin is one of the most versatile foods and is very well used in the preparation of both sweet and savory recipes. However, it is less known that pumpkin can be consumed raw, thus maintaining its vitamin content. It can also be steamed, baked, stewed, or boiled.It is excellent for preparing creamy soups, and its flesh can be boiled and blended to create a sauce for dressing pizza or pasta, as a substitute for tomato sauce. Pumpkin is also great when paired with risottos, and its cooked and blended flesh can be included among the ingredients for making homemade bread, which will acquire the characteristic yellow-orange color, as well as a unique flavor.
Delicious are also the pumpkin jam tarts or, even more famously, pumpkin pies.
Whatever the preparation you wish to use it for, here are some tips to preserve all the properties that this rich vegetable offers us: the best method for cooking pumpkin is certainly to steam its flesh or bake it in the oven.Boiling, on the other hand, should be avoided because many of the active ingredients are often lost. Therefore, if you want to use this cooking method, it is advisable to shorten the cooking time significantly, just enough to slightly soften the flesh.
Finally, let us also remember the usefulness of its seeds, which can indeed be rinsed, dried, and left to air dry, then roasted in the oven for 15-20 minutes at 180°C and consumed as a snack or used as a seasoning. Lastly, it should be noted that pumpkin seed oil has anti-inflammatory properties, especially in cases of arthritis.
On the skin, the chopped flesh, applied directly to the affected areas, can help soothe skin inflammations, while the peel can be used for minor burns. It is beneficial for skin health and helps prevent couperose.It is possible to reduce some pulp to a puree, mix it with a tablespoon of honey, and add a handful of finely chopped pumpkin seeds, applying the mask all over the face, leaving it on for 15 minutes, and then rinsing with lukewarm water.
Dr. Lucia Spera
Pumpkin Risotto
To cook pumpkin risotto, start by preparing a light vegetable broth, which you will use to cook the rice. Cut the vegetables, place them in a large saucepan, cover with water, and season with salt.
Cover with a lid, bring to a boil, and cook for about 1 hour. Strain the broth and keep it warm. Then move on to the pumpkin: clean it, cut it into slices, and from these cut small cubes.Finely chop the onion and place it in a large pan where you have heated the oil. Let the onion sauté over very low heat for about 10 minutes, until it becomes so tender that it melts. At that point, add the pumpkin and sauté it for a few minutes, stirring to prevent it from sticking.
Then start adding a ladle of broth, and add more gradually until the pumpkin is cooked (about 20 minutes): it should be very tender and creamy. Meanwhile, heat a large skillet and add the rice to toast it. We use the dry method because toasting the rice, which is essential for the grains to hold their cooking, cannot take place in a humid environment like that created in the pan with the pumpkin.
Toast the rice over high heat until it becomes opalescent, stirring often to prevent it from burning.It will take 2-3 minutes. Then deglaze with white wine and stir immediately to prevent sticking. As soon as the wine has completely evaporated, pour the rice into the pan with the pumpkin. Mix well to combine the flavors and prevent the rice from sticking.
As soon as the risotto starts to dry out, add a ladle of hot broth, and continue adding the next one only when the previous one has been absorbed, until the right degree of cooking is reached. It will take 15-20 minutes depending on the rice used. Towards the end of cooking, adjust with pepper and salt. Finally, with the heat off, stir in the butter and cheese. Mix carefully, then add one last level ladle of broth if you prefer a creamier risotto (“all’onda”).Let it rest for a minute before plating and enjoying!
You can find the Rice and Cheese on www.sudrise.com
