Pumpkin – The world’s eighth wonder

Pumpkin is one veggie that people, especially children love to hate. For some it is the magic word that gets your toddler crying and behaving well—that is, threatening to cook and serve them pumpkin.

No matter what you think about it, the fact is, it is actually one of those foods that are spectacular for your child’s health. It is a low calorie vegetable, very rich in potassium and sodium and a great source of natural minerals for our bodies. The fleshy part of a pumpkin contains a variety of antioxidants that clear out your veins, thus lowering cholesterol levels. Read on to see more of the nutrition benefits of eating pumpkins.

6 Pumpkin seeds wonders

1. They are believed to serve as a natural protector against osteoporosis, i.e. weakening of the bones
2. They have been known to reduce inflammation, without causing the side effects of anti-inflammatory drugs
3. Studies have revealed that they help prevent kidney stone formation
4. They help to reduce the risk of cancer in that they provide more oxygen to cells and there is less damage
5. Pumpkins seeds are also high in phytosterols, which are like a form of healthy cholesterol that can actually help to aid in reducing harmful cholesterol within the body
6. Pumpkin seeds are also known to contain plenty of iron, magnesium, copper, and plenty of zinc

7 pumpkin benefits

1.  Pumpkins are very rich in carotenoids, which are known for keeping the immune system of your child strong and healthy
2. Beta-carotene, found in pumpkin, is a powerful antioxidant as well as an anti-inflammatory agent. It helps prevent build up of cholesterol on the arterial wall
3. Pumpkins are very high in lean healthy protein
4. Being rich in alpha-carotene, pumpkin is believed to slow the process of aging and also prevent cataract formation in the eyes
5. Pumpkins have been known to reduce the risk of macular degeneration, a serious eye problem than usually results in blindness
6. The high amount of fibre, present in a pumpkin, is good for the bowel health of your child
7. The presence of zinc in pumpkins boosts the immune system and also improves the bone density

Did You know?

The name pumpkin originated from “pepon” – the Greek word for “large melon.”

» Pumpkin flowers are edible » Pumpkins range in size from less than a pound to over 1,000 pounds

» Pumpkins are used to make soups, pies and breads

» Pumpkins are members of the vine crops family called cucurbits

» Pumpkins originated in Central America

» Pumpkin seeds can be roasted as a snack

» Pumpkins contain potassium and Vitamin A

» Pumpkins are used as feed for animals.

»The largest pumpkin pie ever made was over five feet in diameter and weighed over I59kgs. It used 36kgs of cooked pumpkin, l6kgs of sugar, 12 dozen eggs and took six hours to bake
Pumpkins were once recommended for removing freckles and curing snake bites
The largest pumpkin ever grown weighed 5l8kgs

Children nutrition tips

» Eat various kinds of foods

» Compliment the good eating habits with physical activity.

» Avoid diets that have high fat content, saturated fat, and cholesterol.

» Pick diets that give enough calcium and iron to meet their growing body’s requirements.

» Eat together as a family to encourage each other’s appetite.

» Cook more meals at home as restaurant meals usually have more fat, sugar and salt, which are unhealthy.

» Involve the kids when shopping for the food, planning the menu and the like. This will encourage them to enjoy the eventual meals.

» Avail healthier foods for the kids to snack on, for example, fruits, backed pumpkin slices and nuts, as opposed to empty and high calorie snacks like biscuits and chocolates.

Pumpkin Muffins                                                                                                                              Ingredients

o For 18 servings
o 2 3/4 cups all-purpose flour
o 1 cup granulated sugar
o 1 tablespoon baking powder
o 1 teaspoon baking soda
o 1 teaspoon ground cinnamon
o 1/2 teaspoon salt
o 1 cup canned pumpkin
o 3/4 cup fat-free sour cream
o 1/3 cup fat-free milk
o 1/4 cup vegetable oil
o 1 teaspoon vanilla extract
o 1 large egg
o 1 large egg white
o Cooking spray
o 1 tablespoon granulated sugar
o 11/2 teaspoons brown sugar

Instructions

Preheat oven to 375F.

Lightly spoon flour into dry measuring cups and level with a knife. Combine flour and next 5 ingredients (flour through to salt) in a medium bowl, stirring with a whisk. Make a well at the centre of mixture.

Combine pumpkin and the next 6 ingredients (pumpkin through to egg white). Add to flour mixture, stirring just until moist. Spoon the batter into 18 muffin cups coated with some cooking fat.

Combine 1 tablespoon granulated sugar and brown sugar; sprinkle over muffins.

Bake at 375F for 25 minutes, or until muffins spring back when touched lightly in centre. Remove muffins from pans immediately. Cool on a wire rack.

Yield: 18 servings (serving size: 1 muffin).

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