Autumn Squash: Few Calories, Many Nutrients. Benefits and Ways to Cook It

Pumpkin is one of the quintessential autumn foods, notable for its low caloric content and high nutritional value. Psychonutritionist Gina Tăujan explained to Digi24.ro what benefits this food can bring to the body and how it can be incorporated into a balanced diet.

What health benefits does pumpkin offer?

According to the specialist, pumpkin is an important source of beta-carotene, a carotenoid that the body converts into vitamin A. This nutrient plays an essential role in maintaining normal vision, skin health, and the proper functioning of the immune system.

The dietary fibre in pumpkin supports digestion and prolongs the feeling of fullness, whilst potassium contributes to the normal activity of muscles and the nervous system. Vitamin C and the other antioxidant compounds present in this food help protect cells against oxidative stress. Its high water content, combined with its low calorie count, makes pumpkin easy to include in a balanced diet, explains Gina Tăujan.

Simple pumpkin recipes for a main meal

One of the most accessible ways to cook pumpkin is as a cream soup, which can be flavoured with ginger or turmeric. Coconut milk or tahini gives it a smooth texture, whilst seeds sprinkled on top add a pleasing crunch.

Pumpkin can also be used in a vegetable stew alongside peppers, courgette, tomatoes, onion, and fresh herbs. For a more substantial meal, the psychonutritionist recommends adding chickpeas or beans, which pair well with pumpkin's mildly sweet flavour.

Another option well suited to cooler days is a slow-cooked stew, made with tomatoes, onion, and garlic, with the flavour enhanced by the addition of ginger or paprika. Red lentils or chickpeas can be used to give it a heartier consistency.

Pumpkin as an ingredient in simple desserts

Baked pumpkin has an aroma rich enough to be enjoyed with very few added ingredients. Cut into slices or cubes, it is roasted in the oven until soft and lightly caramelised, its natural sweetness intensifying in the process. Once ready, it can be sprinkled with cinnamon and a few soaked walnuts, making it suitable both as a breakfast dish and as a snack.

Another dessert option is chia pudding, prepared with milk or a plant-based drink, pumpkin purée, cinnamon, and a little vanilla, finished off with walnuts or slices of apple or pear, according to the cited source.