南瓜的好處 Reasons to Eat More pumpkin

pumpkin

促進新陳代謝+補血: 南瓜

南瓜可促進膽汁分泌,加強腸胃蠕動,幫助消化食物。同時,南瓜可活躍體內新陳代謝,促進造血功能,是脾胃虛寒的養生食品。

  • 含9種重要的營養物質,包括維生素C&E、鎂、鉀、鋅、鐵、胡蘿蔔素以及葉黃素,有助防止細胞受損和保持眼睛健康。
  • 有助維持腎臟、膀胱和前列腺的健康。
  • 有助於降低膽固醇
  • 促進膽汁分泌,加強腸胃蠕動,幫助消化食物。
  • 有助預防骨質疏鬆症
  • 南瓜種子含高蛋白質
  • 含有人體必需的脂肪酸油

Pumpkin is one of the most popular cooking ingredients. It can be baked, roasted, steamed or boiled…  Do you know how nutritious the pumpkin is?

  • Contains 9 Important nutrients– Vitamin C, Vitamin E, magnesium, potassium, zinc, iron, alpha and beta carotenoids, which help prevent cellular damage as well as lutein for eye health.
  •  Help support healthy kidneys, bladder and prostate.
  •  Helps lower cholesterol
  • Helps with digestive health
  • Can help prevent osteoporosis
  • High protein value in the seeds
  • Contains essential fatty acid oils

Source of information: Family First 

南瓜湯 Pumpkin Soup

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材料 Ingredients:

80克 (去皮切塊)南瓜 80g Pumpkin, peeled and diced
20克 洋蔥,切碎 20g Onion, chopped
40克 胡蘿蔔,切片 40g Carrot, sliced
5克 蒜,切塊 5g Garlic, diced
50克 紅薯 50g Sweet potato
1/2 湯匙 茴香籽 1/2 tbsp Cumin seed
1/3 湯匙 香菜(芫荽)籽 1/3 tbsp Coriander seed
200毫升素上湯 200ml Vegetable stock
5克 香菜(芫荽)葉 5g Coriander leaves
1 湯匙 橄欖油 1 tbsp Olive oil

做法 Method:

1. 烤箱預熱至180℃。將蔬菜、蒜、茴香籽、芫荽籽和橄欖油放在烤盤上,混合。烘烤40分鐘或直到蔬菜變軟而表面呈金黃色。
Preheat oven to 180oC. Combine vegetables with garlic, cumin seed, coriander seed and olive oil in a large baking dish. Bake for 40 minutes or until vegetables are soft and golden brown.

2. 將烤過的蔬菜和上湯放到攪拌器內攪拌成泥狀,用篩子過濾一次後放入鍋內以慢火煮滾。食用前放上香菜葉即成。
Blend the puree vegetable stock in food processor or blender until smooth. Use a sieve to strain the puree into a large saucepan. Bring to boil over low heat. Serve with coriander leaves.

南瓜朱古力鬆餅蛋糕 Vegan Pumpkin Chocolate Chip Muffin Cupcakes

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Serve: 24 cupcakes

材料 INGREDIENTS
2杯 罐裝南瓜
2.5杯 麵粉
2杯 砂糖
2/3杯 菜油
1/2杯 豆漿
2茶匙 香草精
1茶匙 發酵粉
1茶匙 小蘇打
1茶匙 肉桂粉
1/2茶匙 鹽
1杯 巧克力片
2 cups canned pumpkin
2.5 cups flour
2 cups granulated sugar
2/3 cup vegetable oil
1/2 cup soy milk
2 tsp vanilla extract
1 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp salt
1 cup of chocolate chips

做法 Methods

1. 將鬆餅模排好。
Line a muffin tin with eco-friendly (unbleached) cupcake liners.

2. 烤箱預熱至350°F/ 200°C。
Preheat oven to 350°F.

3. 將南瓜、油、豆奶、糖和香草精油放在中碗中攪拌。
In a medium mixing bowl, mix together the canned pumpkin, oil, soy milk, sugar and vanilla.

4. 然後篩入麵粉、泡打粉、蘇打粉、肉桂粉和鹽。用叉子或手打器攪拌(不要用電動攪拌機)。
When this is thoroughly mixed, sift in the flour, baking powder, baking soda, cinnamon and salt. Use a fork or whisk – not an electric mixer.

5. 倒入巧克力片。
When batter is thoroughly mixed, pour in the chocolate chips and mix them in

6. 將麵糊倒入鬆餅模,約2/3滿。烘培時鬆餅會升高,所以不要例得太滿。
Pour batter into the muffin tin – filling each space about 2/3 full. The cakes will rise a lot, so don’t overdo it unless you want gigantic cupcakes.

7. 放入350°F/200°C焗爐烘22分鐘。放涼即可。
Bake at 350°F for 22 minutes. Let cool before you eat them. Enjoy!

Source: inhabitots 
Photo: inhabitots