Don't you get bored of the same old vegetable choices? Particularly if you have picky eaters. This time of year is pumpkin season, so here are some of the ways I prepare pumpkins to add colour, nutrition and variety to your kids meals.
Pumpkins, like other brightly coloured orange vegetables, are very high in beta carotenes. We usually associate this with being good for our eye sight and many a mum will remember saying that carrots “help you see in the dark”. Pumpkins do the same thing. In addition to being good for your eyes there is a lot of recent evidence showing that eating foods rich in beta carotenes are good for your skin and even can have a 'mild sunscreen' effect. Beta carotene converts into vitamin A in the body which helps regulate the immune system and fight off bugs and viruses.
Pumpkins are also very high in antioxidants. We read a lot about antioxidants these days often for their cancer preventing properties, and also for their anti ageing benefits. Well, of course our kids shouldn't be worried about wrinkles yet, but it has been shown that children who start with a good diet, rich in antioxidants, age slower in later life. So you are really saving your children money in the future!
Maybe the best reason kids should eat pumpkin has in my book is its high levels of potassium. Potassium is one of the most important nutrients in our body as it helps regulate our blood sugar. For us mums this means 'mood'. I like to think of potassium as the 'happy mineral' as it really can help keep your kids on a more even keel.
On top of all of these reasons pumpkins are a great source of vitamin C, dietary fibre and are low in carbohydrate.
So – I hear you saying “But I don't know what to do with pumpkin.” Here are 5 easy ideas with pumpkin. All of these ideas use fresh pumpkin. There are hundreds of great pumpkin recipes around but these are ideas in how to incorporate pumpkin as one of your '5 a day' vegetables.
Don't buy the carving varieties, they are quite soft and usually stringy and don't have as much flavour as the firmer varieties. Ask your grocer which pumpkins are good for eating, or go to your local farmers market to get good eating pumpkins that are grown in your area.
Peeling pumpkins can be difficult – so don't. Cook them first, then remove the skin. Or cut into large 'melon shaped' wedges and let the children hold the skin and eat like you would a melon.
- steamed pumpkin - simply cut the pumpkin into even pieces and steam for approximately 20 - 30 minutes. The larger the pieces of pumpkin the longer the cooking time. When a fork pushes easily into the pumpkin flesh it is done. Remove the skin and serve.
- roast pumpkin - cut the pumpkin into pieces and add to your roasting tin with your meat just as you would roast potatoes, brushed with a little oil or baste with some roasting juices. Roast pumpkin takes a little less time than roast potatoes so you can add it to your roasting tin about 15 minutes after the potatoes. Don't worry if they look like they are burning the burnt pumpkin is delicious, beautiful, soft and buttery on the inside and caramelised and chewy on the outside. There is always a battle in our house for the most burnt piece! For roast pumpkin I actually recommend leaving the skin on and eating it, it has a great nutty flavour. If you don't like the skin, just cut it off or scoop the soft roasted pumpkin out and leave the skin.
- mashed pumpkin - steam or boil the pumpkin until soft, scoop out of the skin and mash with a fork. You don't need to add butter or milk, if it is a good pumpkin it will be lovely and sweet without it. Of course add butter (or olive oil), salt and pepper to your personal taste. Serve on its own or mix with mashed potato to make a lovely creamy mash that adds a bit of colour to your plate.
- grilled pumpkin - grilled or broiled pumpkin is delicious. We often have chargrilled pumpkin as a BBQ side dish or vegetable dish. Cut the pumpkin into thick, approximately 1in slices. While it is not strictly necessary I usually par cook my pumpkin pieces first, 4-5 minutes in the microwave, covered with about 100 mls of water to steam them. Then brush with oil and grill. This is also a lovely addition to a kebab in between pieces of chicken or beef for the grill or BBQ, we all know kids love eating things on sticks!! Brush the pumpkin with a little pesto or rub on your favourite herbs.
- pumpkin salad - cut the pumpkin into approximately 1 in cubes pieces and steam or boil until just soft. Drain and run under cold water to stop the cooking process. As with potato salad you don't want to over cook it as your salad will turn to mush. Mix with salad greens or use half and half pumpkin and potato and add you favourite dressing.
