A Caribbean household favourite the vegetable pumpkin is one of the most easily recognizable and one of our most versatile. From seeds, to leaves, to its hard flesh, its uses are as diverse as our Trini ethnic utopia. A native to the Caribbean and Latin American, its culinary practices are varied from thickening up your callaloo and soup, to use in cakes, muffins and breads, or as a side with your hot off the ‘tawa’ sada roti. Its vibrant colour and creamy texture make it a perfect drink ingredient. Who doesn’t love a good pumpkin punch, smoothie or as a seasonal hit, pumpkin-crème?

Have we ever stopped to think about its nutritional benefits? Let’s take a closer look…

its flesh colour spectrum spans from pale yellow to saffron orange. All indications that it is rich in beta-carotene which converts to vitamin A, which gives skin, hair and nails that much needed healthy glow. It also contains vitamin E, a powerful antioxidant which protects cells from cancer-producing agents. Not only a vitamin rich powerhouse, its mineral content is just as valuable, with potassium which helps with good blood pressure control and magnesium which helps to maintain healthy immune support.

In these times when consumers’ desires range from convenience, value for money, healthy and nutritious, little or no pesticides and preservatives, our pumpkin may actually be checking all those boxes. Its thick flesh holds up well in both a fresh cut state and in a frozen form. So, while we’re here let’s debunk another myth, some persons perceive that frozen vegetables are less nutritious than fresh, however this is false. Frozen vegetables when handled properly and stored at the right temperatures actually help with preservation of nutrients and make them a healthy option just as fresh.

So, let’s try switching up one of our imported breakfast dishes, with pumpkin twist. This recipe is high fibre and perfect for persons managing their blood sugars and weight. It is also a sneaky way to get in some much-needed vegetables for the kids. Time means everything, this recipe can also be made in advance and refrigerated for a quick reheated breakfast.

Submitted by:
Alecia Surujlal
Registered Dietitian and Registered Nutritionist (Public Health)

Recipe: Multigrain Pumpkin Pancakes

• 1 cup pumpkin cubes (fresh or frozen)
• 1 cinnamon stick
• 1 cup low fat milk
• 2 eggs
• 1 tbsp. vanilla essence
• 1 cup whole wheat flour
• ½ cup oats
• 1 tbsp. chia seeds
• 1 tsp. baking powder
• 1 tsp. powdered cinnamon

Method

1. Place cubed pumpkin with cinnamon stick in a saucepan with ¼ cup of water and leave to simmer until fully cooked and pumpkin absorbs all water. Remove cinnamon stick.
2. Add pumpkin to food processor or blender and puree with low fat milk. Alternatively, you can use a fork to mask.
3. In separate bowl whisk eggs with vanilla essence and pour in pumpkin mixture.
4. In another large mixing bowl add whole wheat flour, oats, chia seeds, baking powder and powdered cinnamon and stir with wooden spoon. Make a well in centre of mixture and pour in pumpkin mixture. Incorporate well, if mixture is too dry, then add a splash more milk.
5. Heat pan and use spray oil or vegetable oil to lightly coat pan, drop mixture in and flip when bubbles appear on surface. Cook to achieve golden brown appearance.