營養師私家南瓜菜單，這樣吃好味又健康

Halloween, an annual festival originating in the West, has recently become increasingly popular in East Asia, especially among children and young people. Every year on October 31st, streets and alleys are adorned with pumpkin decorations, people dress up as various characters and wander through the streets, and restaurants offer a variety of pumpkin-themed dishes. Taipei Tzu Chi Hospital nutritionist Tsai Wan-jui has specially designed simple pumpkin recipes and provided dietary advice for the holiday season, allowing people to enjoy the festive atmosphere while also ensuring their nutrition and health.

Pumpkin is nutritious and low in calories. According to the "Taiwan Food Nutrition Database," 100 grams of pumpkin contains only about 49 calories, but is rich in dietary fiber.Vitamin A、beta-caroteneAnd potassium. Vitamin A is also important for...Maintain night visionPumpkin seeds are crucial for eye health, helping the eyes perceive light in dim environments. For those who spend long hours using electronic devices or have poor night vision, consuming more pumpkin seeds can benefit eye health. Nutritionists also note that pumpkin seeds have potential benefits for the male urinary system; studies show they possess antibacterial properties and may improve benign prostatic hyperplasia. It is recommended to grind about 10 grams (about 2 teaspoons) of pumpkin seeds daily, add a small amount of sugar, and brew with hot water, milk, or tea as a daily health drink.

It's important to clarify that pumpkin is classified as a "starch" food, not a "vegetable." Because it's rich in carbohydrates and potassium, people with diabetes and kidney disease should be especially cautious when consuming it. Tsai Wan-jui points out that if a diabetic patient eats about 200 grams (about one bowl) of pumpkin, they should reduce their staple food intake by about 75 grams (about one-third of a bowl of white rice) to maintain stable blood sugar levels through this equivalent substitution. Those with high potassium levels, such as those with chronic kidney disease or undergoing dialysis, should limit their daily intake to 50-100 grams and reduce their intake of other high-potassium foods to prevent the risk of hyperkalemia.

Commercially available pumpkins can be divided into three main categories, each with its own suitable cooking method:

1.Oriental pumpkinIt has a long oval shape similar to a papaya and is a common variety in Taiwan. It has a moderate taste and is recommended for making pumpkin porridge, clear soup, or cooking with rice noodles.

2.Western pumpkinPumpkin has a typical orange-yellow round appearance and a high sugar and fat content, making it suitable for making thick soups or baking desserts such as pumpkin pie.

3.Chestnut PumpkinThis variety was introduced from Japan. It has a delicate and smooth texture and is best enjoyed by braising or stewing to bring out its sweet flavor.

To celebrate Halloween, a nutritionist has designed two simple recipes that combine festive cheer with nutritional benefits:

▶Steamed Pumpkin with Ginger

Ingredients: 200g pumpkin (cut into chunks and seeded), a little shredded ginger, salt to taste

Instructions: Place pumpkin chunks on a steaming plate, top with shredded ginger, and steam in an electric rice cooker for 20 minutes. It can be eaten directly as a main dish or with breakfast. This dish retains the pumpkin's original nutrients, while the ginger adds a warming flavor, making it suitable for the whole family.

▶Pumpkin and Tofu Stew

Ingredients: 1 bowl of pumpkin puree, 1 box of egg tofu, 4-5 dried shiitake mushrooms, a little basil, some mixed beans, 1 teaspoon of minced ginger

Seasoning: 1 tablespoon vegetarian oyster sauce, a pinch of pepper, cornstarch slurry for thickening, and appropriate amount of boiling water.

Instructions: Soak shiitake mushrooms until softened and slice them. Pan-fry eggs and tofu until golden brown and set aside. Sauté minced ginger in a hot pan until fragrant, then add the sliced shiitake mushrooms and the soaking water. Bring to a boil, then add pumpkin puree and tofu and simmer. Season to taste, thicken with cornstarch slurry, and finally sprinkle with basil for aroma. This stew, combining the flavors of beans and the sweetness of pumpkin, is rich in plant-based protein and dietary fiber, making it a suitable main course for dinner.

By adopting scientific intake methods and creative cooking techniques, people can not only enjoy pumpkin delicacies during Halloween, but also take into account nutritional balance and health management, making the festive diet more meaningful.