Pumpkin is the undisputed queen of autumn. We usually make soups and cakes from it, but it also works well in breakfast dishes, for example in nutritional cocktail. Check, what to combine this orange vegetable with to prepare a healthy drink that supports immunity, the circulatory system and proper vision.
The beginning of autumn is a time when many seasonal vegetables and fruits disappear from stalls and store shelves. Although in theory we can find strawberries or raspberries without much difficulty, they are far from those that we can buy or pick in the summer. But don’t worry, you can also compose delicious and healthy dishes from autumn delicacies. Dietitians and nutrition experts encourage us to choose local food, so instead of buying exotic specialties, reach for Polish pumpkin. Additionally By eating seasonally, you can be sure that your diet will be varied and that you will provide yourself with the necessary vitamins and minerals even in the cold months. In addition pumpkin is low-calorie, easily digestible, contains valuable beta-carotene and potassium.
Pumpkin is an extremely healthy vegetable, to support the body even better, it is worth combining it with ingredients such as:
- gingerhas bactericidal and antiviral properties, fights inflammation, supports digestion and stabilizes blood sugar levels,
- turmerichas antioxidant, anticancer and anti-inflammatory effects, supports digestion and the circulatory system,
- cinnamonhelps maintain proper blood sugar levels, fights infections, has anti-inflammatory properties and has antioxidant properties.
In addition, these ingredients will be a good choice for people who want to maintain a slim figure, because have a metabolism-accelerating effect.
Why is it worth eating pumpkin? Because it is not only tasty, but also great for our health. Doctor of dietetics Bartek Kulczyński pays special attention to broad health-promoting effects of beta-carotene, a pigment belonging to caroteinides, which is responsible for the orange color of pumpkin.
Beta-carotene contained in pumpkin, among others:
- has antioxidant propertiesprotects the body against the harmful effects of oxidative stress, helps neutralize free radicals, and also has anti-aging and anti-cancer properties,
- Is precursor of vitamin Awhich has a positive effect on the condition of the skin and also helps to take care of the body’s immunity,
- supports eye health, protects them against diseases, including: cataracts, macular degeneration, and night blindness,
- acts as a natural sunscreen (however, this does not mean that when exposed to the sun you should not additionally protect yourself with UV rays),
- it also has a positive effect on the circulatory systemamong other things, has anti-atherosclerotic properties and reduces the risk of heart attack or stroke,
- it is also credited with neuroprotective properties, reducing the risk of developing Alzheimer’s and Parkinson’s diseases,
- has antidepressant properties,
- has also action supporting bone health, helps protect them against osteoporosis.
There is also in the pumpkinpotassium, which is primarily known for its effect on regulating blood pressure. Additionally, it has a positive effect on muscle function and the nervous system.
This vegetable can also be eaten by people who struggle with stomach problems, because it is easily digestible. It will also be a good choice for small children and the elderly. In addition, pumpkin is one of the vegetables that they do not tend to accumulate large amounts of heavy metals.
Pumpkin can be called an ally of all people who want to lose extra weight. Its advantage is low caloric value, 100 g contains only about 26 kcal.
Who Else Should Eat Pumpkin? It is perfect for a senior’s dietbecause it helps support the body on many levels. It supports eye health, reduces the risk of neurodegenerative diseases (Alzheimer’s, Parkinson’s) and the development of osteoporosis.
In the recipe for an autumn cocktail you will find baked pumpkin. To prepare it, simply wash it, cut it into pieces and bake it at 180 degrees for about half an hour. Varieties such as hokkaido and butternut do not require peelinghowever, if the pumpkin has a thicker skin, it can be removed after baking. You can use baked pumpkin for various dishes, soups, pancakes or cocktails.
To prepare two servings of a nutritious pumpkin cocktail, you will need:
- 300 g baked pumpkin,
- 300 g of natural yogurt or skyr,
- 1 banana,
- a piece of fresh ginger,
- 1 flat teaspoon of turmeric,
- 1 flat teaspoon of cinnamon,
- 2 teaspoons of honey,
- 1 orange,
- 2 tablespoons of your favorite seeds, seeds or nuts for sprinkling.
Preparation:
- Start by squeezing the juice from the orange. Peel the ginger.
- Put the baked pumpkin, banana, peeled ginger, and yogurt or skyr into the blender container.
- Pour orange juice, add honey, turmeric and cinnamon.
- Blend everything until smooth.
- You can sprinkle the top of the cocktail with your favorite nuts, e.g. walnuts, seeds, e.g. pumpkin, or chia seeds, and also sprinkle with a bit of cinnamon.
This nutritious pumpkin cocktail is perfect for a second breakfast or a quick meal when you don’t have time to cook.
Sources: Terazgotuje.pl, youtube.com/@drbartekpl
