Roast your pumpkins: A versatile fall superfood technique

Pumpkin is no longer just associated with Halloween decorations. It's a vegetable rich in vitamins, minerals, and antioxidants. It can be used in countless ways in the kitchen, from soups to cakes. The most common form in recipes is roasted pumpkin.

Pumpkin has extensive benefits. It's low in calories, with about 30 calories in 100 grams (about 4 ounces) of pumpkin. Despite being low-calorie, pumpkin is rich in fibre, which supports digestion and provides a feeling of fullness for longer. It's also a source of many vitamins and minerals. It contains vitamin A in the form of beta-carotene, essential for eye and skin health. Vitamins C and E act as potent antioxidants, supporting the immune system and protecting cells from damage. There are many reasons to enjoy pumpkin dishes as often as possible in the fall.

Preparing pumpkins for roasting is simple, but it helps to know a few tricks for the best results. First, wash the pumpkin thoroughly under running water to remove any impurities. Then, cut it in half and remove the seeds with a spoon. You can roast the seeds in the oven for a tasty snack.

It's best to roast the pumpkin cut into smaller pieces. Choose Hokkaido or butternut squash. The former has soft skin that doesn't need peeling and holds its shape during roasting. Butternut squash has an interesting, slightly sweet, and nutty flavour.

Pumpkin is usually roasted at a temperature of 180-200°C (355-390°F) for about 30-45 minutes until it becomes tender. You can roast it on its own or with a bit of olive oil, salt, pepper, and your favourite spices. Pumpkin pieces roast faster, and it's easier to control their softness. Roasted pumpkin is perfect as a base for soups, purées, or as a salad ingredient. Roasting enhances the pumpkin's flavour and aroma. This form can also be used as a standalone snack or a side dish for dinner.

1. Preheat the oven to a temperature of 180-200°C (355-390°F).
2. Wash the pumpkin, then cut it into smaller pieces with the skin on, removing the seeds. You can sprinkle your favourite spices on them, such as ginger, chili, or curry, if you know which dishes you'll use it for.
3. Place the pumpkin pieces on a baking sheet lined with baking paper, lightly brushed with olive oil. You can drizzle them with more olive oil or another oil on top. This will prevent the pumpkin from drying out and make it crispy.
4. Put the prepared pumpkin into the preheated oven and roast it for about 30-45 minutes. The pumpkin will be ready when the flesh becomes tender.
5. Remove the pumpkin from the oven and let it cool. Then scoop out the flesh with a spoon from the skin and blend it into a smooth puree with a blender.