Pumpkin power: Boosting immunity with a vibrant autumn smoothie
As the temperature drops and our fitness level seems to decline in autumn, it's crucial to make the right choices in the kitchen. Well-selected recipes and ingredients that enhance immunity can help maintain your health throughout the winter. One option is an autumnal yellow smoothie made with a plant-based drink.
To make this smoothie, you'll need kefir and a quintessential autumn ingredient: pumpkin. It doesn't require cooking. Butternut squash combined with sweet fruits creates a vibrant burst of flavour and nutrients.
Why is it worth eating pumpkin?
Pumpkin is more than just an autumn decoration; it's a natural treasure trove brimming with vitamins, minerals, and antioxidants. It contains vitamin A in the form of beta-carotene, which is essential for maintaining healthy eyes and skin. Moreover, the vitamins C and E found in pumpkin serve as potent antioxidants, bolstering the immune system and protecting cells from damage. Pumpkin is also a source of minerals such as potassium, magnesium, and iron, which are crucial for the proper functioning of the cardiovascular system and maintaining electrolyte balance. Thus, pumpkin is not only delicious but also an incredibly valuable ingredient you should consider incorporating into your daily diet.
Raw pumpkin – how to eat it
Pumpkin is often enjoyed cooked, baked, or pickled, but many are unaware that it can also be eaten raw. Consuming raw pumpkin has numerous health benefits, but it requires careful preparation and knowledge of suitable varieties for raw consumption. It is important to select edible pumpkins like Hokkaido, which have tender flesh and do not need cooking. Butternut squash is another option, but it must be peeled thoroughly.
Recipe for butternut squash smoothie
This velvety, yellow, and delicious smoothie can be served for breakfast or as a snack. The following proportions make one serving; feel free to adjust the quantities to prepare 2-3 servings of the smoothie.
Ingredients:
- 100g of butternut squash
- 150g of fresh pineapple
- 1 large banana
- 200ml of milk
- Optional to taste: turmeric or cinnamon
- Optional for sweetening: honey or maple syrup
Preparation:
- Peel the squash, remove the seeds, and cut it into smaller pieces. You can use the remaining squash in a pumpkin, sweet potato, and apple cream soup.
- Peel the pineapple and cut it into pieces. Any leftover pineapple can be used in a recipe for ribs with pineapple in a sweet sauce.
- Place all the ingredients into a blender and blend until smooth. Serve immediately.
