Xiao Ming has been feeling tired and tired lately, and he often has spleen and stomach discomfort. He began to wonder how he could find ways to tone his body and make him healthier and more energetic.
"Do I need to change my eating habits?" Xiao Ming asked his friends. A friend said to him, "Maybe we can try pumpkin, it's said to be not only delicious, but also has a lot of health benefits." ”
01 Nutritional value of pumpkin
Rich in folic acid: Pumpkin is very high in folic acid, much more than apples. Folic acid plays an important role in our body, helping to maintain brain health, improve memory and mental agility. Especially for middle-aged and elderly people, folic acid supplementation can prevent cognitive deterioration such as Alzheimer's disease.
Dietary fiber for digestion: Pumpkin is rich in dietary fiber, which is more than just filling the stomach. It is able to promote intestinal peristalsis, increase the frequency of bowel movements, and prevent constipation and intestinal diseases. In addition, dietary fiber can also help control blood sugar and cholesterol, and protect our heart health.
Rich in vitamins and minerals: Pumpkin is rich in vitamins and minerals, such as vitamins A, C, E, potassium, magnesium, zinc, etc.
Vitamin A is essential for our vision and skin health, vitamin C helps boost immunity, and vitamin E is a powerful antioxidant that helps slow down aging. Minerals such as potassium and magnesium help regulate blood pressure and protect heart health.
Low calorie and high moisture: Pumpkin is very low in calories, only 23 kcal per 100 grams, which is suitable for people who need to control their weight. At the same time, its moisture content is as high as 93.5%, which can effectively replenish moisture, maintain the body's water balance, and make the skin hydrated and radiant.
02Delicious pumpkin preparation
Ingredient Preparation:
200 grams of fresh pumpkin, 5 grams of yeast powder, 10 grams of sugar, appropriate amount of flour, appropriate amount of raisins
Steps:
Prepare the pumpkin: Choose a smooth, blemish pumpkin, wash it carefully, remove the skin, and cut it into evenly sized pieces for later use.
Steaming pumpkin: Put the cut pumpkin pieces into the steamer, add water, cover the pot and steam over high heat for about 10 minutes. The steaming time will vary depending on the size of the pumpkin pieces and the heat of the pot, so it is advisable to check from time to time to make sure the pumpkin is soft and rotten.
To make the pumpkin puree: Pour the steamed pumpkin pieces into a large bowl and spoon them into a delicate pumpkin puree. After the pureed pumpkin has cooled naturally, add 5 grams of yeast powder and 10 grams of sugar, and stir well with a spoon until the yeast and sugar are fully dissolved.
Add the flour: Gradually add an appropriate amount of flour and stir as you pour in until the batter is fine and particle-free. The amount of flour can be adjusted according to the humidity and taste needs of the pumpkin puree.
Batter fermentation: Pour the stirred batter into a clean container, seal it with plastic wrap, and place it in a warm, windless place for fermentation. The fermentation time is about 1-2 hours, until the dough volume increases significantly.
Steaming batter: Pour the leavened batter into a pre-oiled steamer and place it gently to keep the batter smooth. At this point, you can place some raisins on the surface of the batter to add texture and aesthetics. Steam over high heat for about 25 minutes until the batter is golden brown.
Enjoy a delicious pumpkin dish: Remove the steamed pumpkin dish, allow it to cool slightly, and then cut it into small pieces and serve. Fluffy, sweet, and delicious, it is not only suitable for breakfast, afternoon tea, but also a great choice to share with family and friends.