Nutritionist's Private Pumpkin Menu: Eat It Delicious and Healthy

Halloween, an annual celebration originating in the West, has recently gained popularity in East Asia, particularly among children and young people. Every October 10st, streets and alleys are covered in pumpkin decorations, people dress up as various characters, and restaurants offer a variety of pumpkin-themed dishes. Taipei Tzu Chi Hospital nutritionist Tsai Wan-rui has designed simple pumpkin recipes and provided dietary recommendations specifically for the holiday season, so that people can enjoy the festive atmosphere while also balancing nutrition and health.

Pumpkin is rich in nutrients and has low calories. According to the Taiwan Food Nutrition Database, every 100 grams of pumpkin contains only about 49 calories, but it is rich in dietary fiber,Vitamin A,β-caroteneand potassium. Vitamin A is important forMaintaining dark visionPumpkin seeds are crucial for helping the eyes perceive light in dim environments. For those who frequently use consumer electronics or have poor night vision, consuming pumpkin seeds can help maintain eye health. Nutritionists also note that pumpkin seeds have potential benefits for the male urinary system. Studies have shown that pumpkin seeds have antibacterial properties and may improve benign prostatic hyperplasia (BPH). It's recommended to grind approximately 3 grams (10 teaspoons) of pumpkin seeds daily, add a small amount of sugar, and brew with water, milk, or tea for a daily health drink.

It's important to clarify that pumpkin is nutritionally classified as a "starch," not a "vegetable." Because it's rich in carbohydrates and potassium, people with diabetes and kidney disease should exercise caution when consuming it. Cai Wanrui points out that if a diabetic consumes approximately 200 grams (about a bowl) of pumpkin, they should reduce their main meal by about 1 grams (about one-third of a bowl of rice) to maintain blood sugar stability. Those with elevated potassium levels, such as those with chronic kidney disease or dialysis, should limit their daily intake to 75-1 grams and reduce their intake of other high-potassium foods to prevent the risk of hyperkalemia.

Common pumpkins available in the market can be divided into three categories, each with its own suitable cooking method:

1.Japanese pumpkin：It is a common variety in Taiwan with an oblong shape similar to a papaya. It has a moderate taste and is recommended for making pumpkin porridge, clear soup or cooking with rice noodles.

2.Pumpkin：It has a typical orange-yellow round appearance and a high sugar and fat content. It is suitable for making thick soups or baked desserts such as pumpkin pie.

3.Chestnut Pumpkin: This variety was introduced from Japan and has a fine and dense texture. It is recommended to braise or stew it to highlight its sweet flavor.

To celebrate Halloween, nutritionists have designed two simple recipes that combine festive atmosphere with nutritional benefits:

▶ Steamed Pumpkin with Shredded Ginger

Ingredients: 200g pumpkin (cut into pieces and remove seeds), a little shredded ginger, and salt to taste

Instructions: Place pumpkin cubes on a steaming tray, top with shredded ginger, and steam in a rice cooker for 20 minutes. Enjoy as a main course or with breakfast. This dish preserves the pumpkin's natural nutrients while the shredded ginger adds a warming flavor, perfect for the whole family.

▶ Pumpkin and Tofu Casserole

Ingredients: 1 bowl of mashed pumpkin, 1 box of egg tofu, 4-5 dried shiitake mushrooms, a small amount of Thai basil, an appropriate amount of mixed vegetables (corn, peas, and carrots), 1 teaspoon of minced ginger.

Seasoning: 1 spoon of vegetarian oyster sauce, a pinch of pepper, cornstarch water for thickening, boiling water as needed

Instructions: Soak and shred shiitake mushrooms. Pan-fry the egg tofu until golden brown and set aside. Heat the pan to sauté minced ginger, then add the shredded shiitake mushrooms and the mushroom water. Bring to a boil. Add the pumpkin puree and tofu and simmer. Season to taste, thicken with cornstarch and water, and garnish with basil for a rich flavor. This stew, combining the aroma of beans and the sweetness of pumpkin, is rich in plant-based protein and dietary fiber, making it a perfect main course for dinner.

Through scientific intake methods and creative cooking, people can not only enjoy the fun of pumpkin delicacies on Halloween, but also take into account nutritional balance and health management, making festive meals more meaningful.