Pumpkin Power Bowl
We’re diving into the world of pumpkins—the ultimate seasonal superstar! Not only is pumpkin delicious, but it’s also packed with nutrients and incredibly versatile in the kitchen.
With around 25 calories per 100 grams of flesh, pumpkins are among the low-calorie vegetables. Similar to melons and cucumbers, they consist of around 90 percent water. Pumpkin, like other orange, yellow and red fruit and vegetables contains mainly carotenes. These include alpha and beta-carotene as well as lycopene. As plant substances, they protect plants from diseases and predators and regulate growth. But they are also valuable for us.
Why Pumpkin?
#1 Rich in Vitamins
Because of the Beta-carotene, which converts to vitamin A, pumpkin becomes a powerful antioxidant that supports vision, immunity, and skin health.
#2 Healthy
Contains vitamin C, potassium, and magnesium to maintain muscle function, and support overall health.
#3 Low Calorie
Despite its sweetness, pumpkin is low in calories and ideal for weight management. It is a perfect low carb choice an can be used in sweet and savory dishes like soups and desserts.
Quick Tip:
Do you find it difficult to cut the pumpkin? Put it in the microwave for 3 minutes at 900 watts (medium to high setting) or boil the pumpkin in hot water for 10 minutes.
Now the skin is softer and cutting should no longer be a problem.
Recipe Ideas
Pumpkin Soup: Blend roasted pumpkin with broth, onions, garlic, and spices like cumin or nutmeg for a creamy soup.
Pumpkin Curry: Add cubed pumpkin to a coconut milk-based curry with spinach, and spices like turmeric.
Stuffed Pumpkin: Roast a small pumpkin and stuff it with quinoa and veggies.
Pumpkin Pasta Sauce: Mix pumpkin puree with garlic and goat or sheep jogurt to toss with glutenfree pasta.
Pumpkin Chips: Slice thin and bake until crispy for a healthy alternative to potato chips.
Your shopping list:
- Hokkaido Pumpkin
- Quinoa
- Bio Chicken Breast
- Vegetables
2 serving
Per Serving: 375 kcal
Carbohydrate 34,8g / F 14.5g / P 26.9g.
Preparation time: 30 minutes
Ingredients:
250g Hokkaido Pumpkin
125g Quinoa
150g Chicken breast (or an other protein source f.e.salmon)
250g Vegetables
Instructions:
1. Preheat the oven to 190°C
Wash the pumpkin, cut it in half, remove the seeds and stringy insides and then cut into large cubes.
Bake for 30 minutes, until the flesh is tender.
2. In the meantime, cook the quinoa according to the packet instructions.
3. Fry the chicken in a pan with olive oil.
4. Chop different vegetables (peppers, broccoli, carrots, tomatoes) to optimize your bowl.
Put everything together in a bowl.
Enjoy!