How to better cook pumpkin to take advantage of its nutrients and keep the line | The NY Journal

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How to better cook pumpkin to take advantage of its nutrients and keep the line

Pumpkins are rich in vitamin A.

Photo:
pietro jeng / Pexels

It is the season for nutritious and delicious winter squash and we tell you how to cook them in a simple way, either in a conventional oven, stove or microwave. Pumpkins are rich in vitamin A, are high in fiber and low in calories.

Winter squash have the perfect texture and flavor for delight in soups, stews, stews, breads, and other desserts. The easiest and fastest way to enjoy it in removing the pulp and eat straight out of its shell after cooking.

Winter squash has high levels alpha carotene and beta carotene, That converts to vitamin A. It is also rich in fiber and source of vitamin C, vitamin B6, potassium, iron.

It is a food with benefits that can help reduce the risk of many diseases, including heart and respiratory diseases, cancer, diabetes and arthritis, notes Michigan State University.

Pumpkin is a dense and filling food despite being quite low in calories (45-90 calories per cooked cup, depending on the type) with a low glycemic index and load. It has almost half the amount of carbohydrates as a sweet potato, explains the Harvard School of Public Health.

Cooking pumpkins quickly and easily

Photo: Pixabay / Pexels

Before cooking, remove the seeds and then rinse them, roast them and enjoy them as a very nutritious and healthy snack. They are rich in antioxidants, iron, zinc and magnesium.

Rinse the squash under running water before peeling or cutting.

Steamed

A quick and healthy way to prepare winter squash is to peel and steam it. Cut it into cubes and its steaming time lasts about seven minutes.

Oven

To bake it you don’t need to peel it, just remove the ends and cut the pumpkin lengthwise in half.

Microwave oven

Remove the skin and cut in half. Place in a microwave safe plate cut side down and program for 5-10 minutes on high until tender.

Cooked squash can be frozen for later use in main dishes, soups, chili, or cooked foods. Put meal-sized amounts in freezer bags or containers. You can keep it for up to a year.

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