Pumpkin Curry

By Sue Bedford (MSc Nutritional Therapy)

Pumpkins are in season at the moment and they are packed full of goodness! So, when you are carving them out this Halloween to enjoy don’t waste the insides or the seeds – why not roast the seeds and make a nutritious curry using the pumpkin flesh?

Pumpkin provides a range nutritional benefits, including being one of the best-known sources of beta-carotene. Beta-carotene is a powerful antioxidant. It also gives orange vegetables and fruits their vibrant colour. The body converts beta-carotene into vitamin A. Pumpkins also contain other important antioxidants such as vitamin C and E. They are a good source of fibre and potassium.

Pumpkins and fertility

In relation to male fertility, pumpkin seeds are packed full of zinc which has been known to increase semen levels and testosterone levels. Pumpkin seeds are also rich in omega-3 fatty acids, which stimulate blood flow to the reproductive organs. Zinc is also important in female fertility too when trying to conceive, as zinc is vital in the production of mature eggs and also in hormone production and enzyme reactions. Omega 3 fatty acids also help to reduce inflammation which is associated with fertility issues such as endometriosis and also helps balance hormones.

So, don’t throw those pumpkin seeds out this Halloween -clean the seeds, dry them and bake them in the oven for about 30 minutes at 180 degrees C. Add spices with a little olive oil or cover them in cinnamon and honey whilst they are roasting and you have an easy nutritious snack to enjoy. Also, why waste the flesh of the pumpkin when you can make it into this lovely spicy pumpkin soup?

Pumpkin curry (makes 8 portions)

By Sue Bedford (MSc Nutritional Therapy)


4 tbsp of rapeseed oil or olive oil

800g deseeded pumpkin cut into small cubes

8oog coconut milk

1 large onion chopped

4 fresh green chilli’s (finely chopped)

2 cloves of garlic crushed

20 fresh curry leaves

2 tsp turmeric

400ml passata

A handful of pumpkin or sunflower seeds

A handful of fresh coriander

Pinch of seasoning

To make:

Heat the oil in a large saucepan and stir in the crushed garlic, onion and fresh chilli’s and cook gently for a couple of minutes. Add the curry leaves and turmeric and cook for a minute.
Add the passata and stir well. Cook for a further 4 minutes.
Tip in the pumpkin (add a little seasoning if you wish) and pour in 300ml of boiling water.
Give it all a good stir whilst bringing the mixture to the boil, reduce the heat to low and cook for a further 5 minutes or until the pumpkin is soft.
Pour in the coconut milk and stir in the pumpkin or sunflower seeds. Allow to cook for a further 10 minutes until the curry begins to boil. Chop in some of the fresh coriander and stir.
Serve with rice of your choice and garnish with the remainder of the coriander.

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