Pumpkin grows in all shapes, sizes and colors. North America has placed Pumpkins into a category of their own when they are used for Halloween and Thanksgiving. Pumpkin supports the immune system with its great source of beta carotene and iron to assist in good health. The Pumpkin nutritional benefits are both in the seeds of the pumpkin and the flesh. This vegetable provides excellent nutrition that's low in fat and high in fiber.

Pumpkin Nutritional Benefits

Pumpkin seeds contain essential fatty acids, proteins, vitamin B and zinc
Keeps the whole body healthy by building the immune system
Keeps the skin and eyes healthy
High in dietary fiber
Contains Vitamin A and C, Calcium, Thiamine, Phosphorous and Potassium

How to Grow Pumpkins for maximum nutritional benefits

The pumpkins tear shaped seeds are planted in a mound in the garden.
Add lots of compost to the mound.
Four to six pumpkin seeds can be planted in each mound.
Allow 3-4 meters between the mounds.
The pumpkin trails and spreads itself out.
Pumpkins make a very good ground cover.
You can use a trellis to grow pumpkins in an urban environment.

Companions of Pumpkin

Your Pumpkins will enjoy the company of Nasturtiums, Mint, Beans and Radish.
Pumpkins love to grow under corn
Keep Potatoes away for Pumpkin, they are not good neighbors.

Tips on Harvesting and Cooking Pumpkin

The hard shell of the Pumpkin allows us to store it over a long period of time.
Pumpkins spread their beautiful tendrils when they grow, which bear edible leaves and flowers and finally succulent fruit.
You can pick pumpkin leaves and flowers and add to them into a salad, or cook them like spinach.
Pumpkin can be baked, boiled, fried and roasted or eaten raw or made into soups, breads and fritters.
Pumpkin ice cream and pumpkin jam are yummy treats.
Raw pumpkin seeds have more nutritional benefits than roasted ones.
Dried pumpkin seeds are great to nibble when hungry.
Pumpkin seeds mixed with sunflower seeds, sesame, nuts and dried fruit are a beneficial healthy snack.

Recipe using Pumpkin
Pumpkin leaf and flower recipe

Harvest young leaves and flowers from the pumpkin vine.
Wash the leaves and flowers with cool water.
Strip the spines off the leaves and stems (otherwise you will get a prickly tongue)
Chop up one onion.
Fry the onion lightly.
Add the leaves and fry till tender.
Sprinkle with soy sauce, salt and pepper.
Add the chopped flowers and remove from the heat.
Serve with cous cous, rice or fresh bread.

Pumpkin Nutritional Benefits outweigh their awkward and heaviness. Remember to compost the parts of the pumpkin not used in the cooking process.

Author's Bio

Jeannine Davidoff is a mother, artist, writer, organic gardener, permaculture consultant, yoga teacher, freelance journalist living in Scottburgh, South Africa. My 21st century focus is on communicating knowledge and sharing my art. I have a blog that shows my collection of growing art, poetry and writings. I have a companion planting blog that describes individual plants,how they grow, their companion plants and antagonists, their herbal uses and nutiritional value.
In a series of articles, I'll explain How to Start an Organic Garden in 5 Important Steps. How to intergrate Organic Gardening with Companion Planting. What organic means and the benefits of having an organic garden companion planting.

Featured Artist Jeannine D

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