Despite its popularity over Halloween for making lantern’s and pumpkin pie, the pumpkin is often overlooked and certainly not the go to veg for a quick dash to supermarket! And with its close resemblance to a kettle bell in size and even weight, it hardly pops discretely into your gym bag.

Preparing it is also no easy task, often ending up with the knife in a tangle, a sore arm and a red face more suitable to an endurance exercise.

However before we disregard the pumpkin completely as anything other than a children’s craft exercise, let’s just remember how great the pumpkin actually is. Check out the information below to learn the benefits of pumpkin and get tips on what to do with pumpkin to make cooking it easier and more delicious!

Pumpkin health benefits

Pumpkin is extremely rich in carotene, a wonderful antioxidant that has an anti-inflammatory effect and is a pre-curser to vitamin A. Vitamin A is essential for healthy eyes and skin but is also beneficial for the cardiovascular system. Plus it helps to prevent premature ageing and can increase red blood cell production, all highly beneficial for training and exercise.

To get the most from the health benefits of pumpkin, it’s best to eat food made with your own puree. Canned pumpkin can have additives and fresher food offers more nutrients anyway! However this means cooking it yourself!

An ideal cooking pumpkin is smaller than the one you would use to carve a jack-o-lantern. You want a pie pumpkin, about 3-4 pounds – and note that smaller pumpkins tend to be a bit sweeter. That makes the small ones great for pie, and slightly bigger ones good for your more savory recipes.

Cooking the pumpkin

For a simple tip: Why not try cooking a pumpkin whole! 

This is so easy and saves all the effort of preparation. However, if you prefer to cut it in half first it may reduce your cooking time.

Ways to cook pumpkin seeds

Don’t forget about the seeds, these are the most nutrient dense part! Low GI but high in zinc, vitamin E and omega 6, they are a great antioxidant and improve insulin regulation. Lay the seeds flat on a backing sheet. Drizzle with sunflower or light olive oil then add salt (or other seasonings and roast in the oven for 15mins. Want to spice up the flavor? Sprinkle them in chili powder or homemade taco seasoning. For a sweeter taste, try pumpkin pie spice or cinnamon and sugar.

Ways to cook pumpkin puree

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Now that you know about pumpkin’s health benefits, and have roasted your whole pumpkin try mixing up the flavor with these delicious dishes:

• Pumpkin & sage risotto
• Pumpkin & Cinnamon mash
• Spiced pumpkin soup
• Pumpkin & sage gnocchi
• Add to bolognaise, lentil or vegetable stew
• Make Pumpkin Pie
• Pumpkin muffins
• Sprinkle the seeds over salads
• Sprinkle seeds over scrambled egg & avocado
• Use the seeds to make energy granola bars for a high energy snack