Pumpkin party

It’s low in calories and contains less than one gram of fat per portion – Aimee Stanton finds out more about pumpkin.

At this time of year you are probably more likely to carve a pumpkin than doing anything else with it, but this autumnal vegetable is actually a fantastic ingredient to incorporate into your meals. In fact just an 80g portion of this orange superfood counts towards one of your five-a-day. They are also high in fibre and very good for your gut and bowel health.

Susan Short RD Public Health Nutritionist/Specialist Dietitian explains more: “The bright orange colour of pumpkin is due to the high beta carotene content. Beta carotene is one of the carotenoids which are converted into vitamin A in the body with one serving of pumpkin providing more than your daily recommended amount. Vitamin A is good for healthy skin, hair and our immune system.”

Pumpkin also has special properties which will benefit your heart. “It is also nutrient rich and contains heart healthy potassium and magnesium, as well as being high in vitamin C. Vitamin C is a powerful antioxidant as well as helping us absorb more iron from our food.”

That’s no all either, pumpkin seeds will do so much for your health too. “Pumpkin seeds are good for you too as they contain omega 3 fats which are thought to be good for your heart health as well as your digestive system,” says Susan.

Tempted to get some pumpkin your life now? There are many delicious recipes out there but for a quick, easy and healthy dinner option try this scrumptious roast pumpkin and swiss chard risotto from The Vegetarian Society (serves four).

YOU’LL NEED:

600g pumpkin; 4 tbsp olive oil; 1 tbsp maple syrup; a pinch of cinnamon powder; 50g blanched almonds, chopped; 225g trimmed leek, finely chopped; 250g Arborio or Carnaroli risotto rice; 100ml vegetarian dry white wine; 900ml-1litre light veg stock; 150g Swiss chard (leaves only) roughly and salt and pepper to taste

METHOD:

1. Heat oven to 190°C/gas mark 5. Cut the pumpkin into quarters, peel and de-seed. Then cut into thick slices/segments (approx 1215cm) and place in a roasting pan. Mix together 2 tbsp oil, maple syrup and cinnamon and drizzle over the pumpkin. Roast for 25-30 minutes until tender, take out of the oven and cut into large dices.

2. In a small frying pan, heat 1 tsp oil and lightly toast the almonds until golden. Set aside.

3. Heat the remaining oil in a large frying pan and sauté the leek until soft. Add the rice and stir until the grains are well coated and slightly golden. Pour in the wine and stir until it is absorbed.

4. Add one ladle of hot stock and simmer until absorbed. Repeat. After 10 minutes, add the chard and let wilt. Continue to add stock at intervals and cook until absorbed into the rice (you may not need all the stock). Season well with salt and pepper.

5. Once rice is tender but still very slightly al dente, add the cream and cook for a further minute before adding the pumpkin. Remove from heat, cover and rest for two minutes. When ready to serve, sprinkle over the roasted almonds and a squeeze of lemon juice.