Nutrient-Packed Pumpkin Flowers: Health Benefits & Culinary Uses
Pumpkin Flowers (Cooked, Blanched, Dried, with Salt) – Nutritional Information
Pumpkin flowers are not only a delicate and flavorful addition to a wide range of dishes, but they also bring a host of beneficial nutrients. When prepared by cooking, blanching, and drying with salt, pumpkin flowers maintain their nutritional value while offering a unique texture and flavor profile that enhances soups, stews, and even savory pastries. This humble yet nutritious ingredient is packed with essential vitamins, minerals, and antioxidants that contribute to a balanced diet.
Nutritional Breakdown:
| Nutrient | Amount |
|---|---|
| Energy | 15 kcal |
| Protein | 1.09 g |
| Total Fat | 0.08 g |
| Saturated Fat | 0.041 g |
| Carbohydrates | 3.3 g |
| Fiber | 0.9 g |
| Sugars | 2.4 g |
| Calcium | 37 mg |
| Iron | 0.88 mg |
| Magnesium | 25 mg |
| Phosphorus | 34 mg |
| Potassium | 106 mg |
| Sodium | 6 mg |
| Zinc | 0.1 mg |
| Copper | 0.1 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 5.0 mg |
| Thiamine (B1) | 0.018 mg |
| Riboflavin (B2) | 0.032 mg |
| Niacin (B3) | 0.31 mg |
| Vitamin B6 | 0.05 mg |
| Folate | 41 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 87 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits:
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Low Caloric Content: At only 15 kcal per serving, pumpkin flowers make an excellent choice for those watching their calorie intake, while still providing essential nutrients.
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Rich in Fiber: With 0.9 g of dietary fiber, these flowers contribute to digestive health and help promote a feeling of fullness, which can aid in weight management.
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Vitamins and Minerals: Pumpkin flowers are a great source of Vitamin A (87 mcg), crucial for eye health, and Vitamin C (5.0 mg), which helps boost immunity. The presence of calcium (37 mg), magnesium (25 mg), and phosphorus (34 mg) contributes to the maintenance of strong bones and teeth.
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Potassium and Sodium Balance: With 106 mg of potassium and only 6 mg of sodium, pumpkin flowers can help support heart health by promoting proper fluid balance and reducing the risk of hypertension.
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Antioxidant Properties: Packed with Vitamin C and Beta-Carotene (precursor to Vitamin A), pumpkin flowers contain powerful antioxidants that help fight free radicals, potentially reducing the risk of chronic diseases.
Allergens Information:
This ingredient contains no common allergens such as gluten, dairy, or nuts. However, always check for any potential cross-contamination during preparation, particularly if handling alongside other allergens.
Dietary Preferences:
- Vegan: Pumpkin flowers are plant-based and can easily be incorporated into vegan and vegetarian diets.
- Gluten-Free: Free from gluten, making it a great option for those with gluten sensitivity or celiac disease.
- Low in Fat: With just 0.08 g of total fat, these flowers are suitable for those following low-fat diets.
Culinary Advice:
Pumpkin flowers are often underutilized in many kitchens, but they offer versatility in both savory and sweet recipes. Whether added to a stew, stuffed as a savory filling, or even fried in batter, they lend a delicate flavor that pairs well with rich and earthy dishes. The dried, salted version can add a hint of umami to soups or be used as a seasoning for rice and grains.
Pro Tip: If using dried pumpkin flowers, rehydrate them in warm water for a few minutes to restore their tenderness before adding them to your dishes.
Conclusion:
Pumpkin flowers, when cooked, blanched, and dried with salt, offer not only an intriguing addition to your culinary repertoire but also a healthful ingredient that contributes to a well-rounded diet. Their low-calorie, high-nutrient profile makes them a valuable asset for those looking to enhance their meals with both flavor and nourishment. Whether you’re preparing a traditional recipe or experimenting with new culinary creations, pumpkin flowers can bring a touch of nature’s goodness to your plate.
