Everything you didn't know about the pumpkin family • Recipes

The pumpkin family includes a wide variety of familiar members: melon, watermelon, cucumber, zucchini and the various pumpkins. This is a family of plants with vegetables and fruits that have been common in the human diet for thousands of years and have been recorded on different continents as captive food for consumption and its fruits were used as storage vessels. In the world cuisine in general and the Israeli cuisine in particular, you can find a combination of the fruits of the pumpkin family in many recipes.

Although these vegetables are one family, there is a difference in the nutritional values ​​between the members of the family. Melon and watermelon are rich in sugar and therefore in terms of their nutritional value are considered fruits, the cucumber and zucchini with their different shades of green contain a relatively small amount of carbohydrates and calories therefore in terms of nutritional value they are considered vegetables. In contrast, the existing variety of pumpkins has a variable amount of carbohydrates and different caloric values, depending on the type of pumpkin and it is important to know them: the most common pumpkin is the field pumpkin, which is sold as packaged slices, which we know from favorite recipes such as couscous soup, pumpkin soup and vegetable fritters. Apart from it, you can find other smaller pumpkins in the markets: Delorit, which looks like an ancient oval vase, the chestnut pumpkin has a spherical structure and a hard skin with a dark green color and spaghetti pumpkin which looks like a melon.

It is possible to mention some nutritional values ​​found in the various pumpkins:

The field pumpkin contains less carbohydrates compared to the other pumpkins. It contains about 6 grams of carbohydrates per 100 grams, compared to 7 grams in spaghetti squash, 10 grams in chestnut squash, and 12 grams in sweet potato. Therefore, these pumpkin recipes contain a considerable amount of carbohydrates and it is better that they form the carbohydrate part of the meal and not as a poor substitute
Calories like other vegetables such as zucchini, green beans or cabbage etc. Like any other carbohydrate, it is recommended to combine them with vegetables and healthy fats such as olive oil, avocado, nuts, etc. in order to moderate the rise in blood sugar that occurs after eating carbohydrates.

An important nutrient found in pumpkins comes from the orange color. This is beta carotene, a phytochemical that is considered an antioxidant and is transformed in the body into vitamin A, which is essential for maintaining eye health, for renewing the epithelial cells in the skin and for the effectiveness of the immune system. The absorption of beta-carotene in the body improves in the presence of fat, so it is important
Combine eating vegetables or orange fruits together with eating fatty foods.

The amount of dietary fiber in the various types of pumpkin, as well as in the other members of the gourd family, is relatively small. 100 grams of fresh field pumpkin contains only half a gram of dietary fiber compared to 100 grams of fresh carrot which already contains 3 grams of dietary fiber or 2.5 grams of fiber in 100 grams of fresh cabbage.

All members of the gourd family are easy to cook. Due to their high water content, the cooking time is short, their taste is neutral and can be adapted to a variety of salty or sweet recipes. The chestnut squash has a nutty taste and floury texture and can be baked as is or cut in half and used as an edible vessel in which a variety of fillings can be combined. The meat of the spaghetti squash after cooking becomes stringy, so it can be combined
As a gluten-free and low-carb substitute for various pastas.

The high starch content in the small pumpkins and the thick skin are, among other things, an advantage they have and it is their long shelf life. As long as the pumpkin remains intact, the skin is not damaged and the stem is present, it can be kept for weeks at normal room temperature without exposure to the sun or moisture. This way you can schedule its purchase conveniently compared to other vegetables. A cut pumpkin should of course be stored in the refrigerator in a closed package and consumed within a few days.

Baked spiced pumpkin

Ingredients:

• 1 teaspoon crushed coriander seeds
• 2 sprigs of thyme
• 1 kg peeled pumpkin cut into cubes
• salt and black pepper
• 2 teaspoons of oil

preparation method:

Mix all the ingredients in a bowl, so that the spices coat the pumpkin well. Transfer to a baking dish and bake for about half an hour to an hour, until the pumpkin is brown and soft.

Sweet potato and pumpkin gratin

Ingredients:

• 2 medium sweet potatoes, peeled
• 300 grams of pumpkin
• Half a container of cooking cream 9%
• A third of a glass of milk
• Half a cup of grated yellow cheese
• A small clove of garlic
• A little nutmeg
• Salt and pepper

preparation method:

Peel the sweet potatoes and pumpkin and cut into thin slices (possible in a food processor) mix the cream with the milk. Add the spices and a crushed clove of garlic. Adjust seasoning to taste. Gently mix the sweet potato and pumpkin slices with the sauce with your hands. Keep some of the sauce aside. Arrange in a baking dish, pour the sauce we kept aside. Sprinkle the yellow cheese on top. Cover the mold with aluminum foil. Bake at medium high heat for about half an hour, covered. Remove the aluminum foil and bake for another ten minutes until lightly golden.

By Niora Marta, Clinical Dietitian, RD, B.Sc First in Hali Maman, a support network for a healthy lifestyle.