Eating Halloween Pumpkins Is More Beneficial

Halloween, celebrated on October 10st each year, is a beloved holiday for adults and children alike, with its fun "trick or treat" rituals. This Western-inspired holiday has seen a surge in popularity in Taiwan in recent years. On this day, the streets are filled with people dressed as various characters, pumpkin decorations adorn the streets, and restaurants offer a variety of pumpkin dishes. To help people enjoy the holiday while also eating healthily and safely, Taipei Tzu Chi Hospital nutritionist Cai Wanrui shares the nutritional value of pumpkin, dietary hygiene information, and easy pumpkin recipes.

According to the Taiwan Food Nutrition Database, pumpkin contains only 100 calories per 49 grams. It is not only low in calories but also rich in dietary fiber, vitamin A, beta-carotene, and potassium. Cai Wanrui explained,Vitamin A It helps the eyes perceive light in the dark. If the human body lacks this nutrient, it may lead to decreased night vision. For people who often use 3C products or have poor night vision, pumpkin can be said to be a high-quality ingredient for eye protection. In addition,beta-caroteneAs an excellent antioxidant nutrient,Protect cardiovascular, maintaining eyesight and fighting free radicals, etc., moderate intake can bring many benefits to the body.

Pumpkin is hailed as a "superfood" for its rich nutritional value, from the flesh to the seeds. It's even listed as one of 15 cancer-preventing foods by the American Institute for Cancer Research. Notably, studies have shown that pumpkin seeds have antibacterial effects on the male urinary system and may help treat benign prostatic hyperplasia (BPH). Tsai Wan-rui recommends grinding 10 grams (about 2 teaspoons) of pumpkin seeds into a powder, adding a small amount of sugar, and taking it daily with water, milk, or tea to maximize its nutritional benefits.

However, many people mistakenly classify pumpkin as a "vegetable." Tsai Wan-rui clarified that pumpkin is actually a "starchy" food and is high in potassium. People with diabetes and kidney disease should exercise caution when consuming pumpkin to avoid excessive intake and the resulting burden on their bodies. She further explained that if a diabetic consumes approximately 200 grams (about one bowl) of pumpkin per meal, they should reduce their main staple food (such as rice) by about one-third (about 1 grams) and replace some of the main food with pumpkin to effectively control their blood sugar levels after meals.

Patients with elevated potassium levels, such as those with chronic kidney disease or those undergoing dialysis, should avoid pumpkin or significantly reduce their intake. The recommended daily intake is between 50 and 100 grams. While consuming pumpkin, it's also important to reduce your intake of other high-potassium foods to prevent symptoms of hyperkalemia and maintain good health.

There are three common varieties of pumpkin available commercially. Cai Wanrui offers cooking recommendations based on the characteristics of each variety. Japanese pumpkins, with their elongated shape, similar to papayas, are a common variety in Taiwan and are suitable for making pumpkin porridge, pumpkin soup, or pumpkin rice noodles. Western pumpkins are mostly round and orange-yellow in color, making them ideal for making pumpkin soup or pumpkin pie. Japanese pumpkins have a delicate texture and are best suited to braising or stewing to fully enhance their flavor.

In order to make it easy for people to learn pumpkin cooking, Cai Wanrui also shared two simple recipes, which are suitable for both daily dishes and holiday dishes.

The first dish is "Steamed Pumpkin with Shredded Ginger." The ingredients are quite simple: 200 grams of pumpkin (washed, cut, deseeded, and sliced), a small amount of ginger (washed and shredded), and a pinch of salt. To prepare: Place the sliced pumpkin on a plate, top with shredded ginger, and steam in a rice cooker for 20 minutes until cooked through. This dish can be enjoyed as a side dish or as a breakfast staple – it's both nutritious and convenient.

The second dish is "Pumpkin and Tofu Casserole." The ingredients include 1 bowl of pumpkin puree, 1 box of egg tofu, 4-5 dried shiitake mushrooms, a pinch of basil, an appropriate amount of three-color beans, and 1 teaspoon of minced ginger. Seasoning: 1 tablespoon of vegetarian oyster sauce, a pinch of pepper, a dash of cornstarch slurry, and an appropriate amount of boiling water. Instructions: First, wash and soak the mushrooms until softened, then shred them. Cut the egg tofu into small pieces and pan-fry over low heat until the surface is golden brown, then remove and set aside. Next, sauté the minced ginger in the pan, add the shredded shiitake mushrooms and stir-fry. Add the soaked water and bring to a boil. Then, add the pumpkin puree and the fried egg tofu, and simmer over medium-low heat. Add the three-color beans, season with vegetarian oyster sauce and pepper, and thicken with cornstarch slurry. Stir well, sprinkle with basil, and remove from heat. The fragrant pumpkin and tofu casserole is ready.