With the long tradition that we have in Spain of producing and consuming olive oil, followed by sunflower oil in cooking, other vegetable fats also suitable for consumption have been relegated to the background. He pumpkin oil They have been gaining relevance in recent years although they are still largely unknown, something that is paradoxical when we are more familiar with more exotic oils such as sesame or coconut.
It’s all due to trends and some myths like the one that made coconut fat fashionable as the great remedy for everything with supposed miraculous properties, when it is still just another oil, with its pros and cons. But sticking to objective qualities and organoleptic values, it is worth recovering alternatives such as pumpkin seed oil, also produced in Europe and that allow us to enrich our pantry.
Vegetable oils are much more than fats in the kitchen, and let’s not forget that they are a fundamental and essential nutrient for human health. Depending on the taste and the results we seek to obtain, cooking or seasoning with one oil or another can provide us with different advantages and flavors, palatility, nutrients and properties culinary. If sesame oil is linked to Japanese cuisine, pumpkin oil opens up a new universe of nuances.
What is pumpkin oil
We are referring more specifically to pumpkin seed oil, which is the raw material from which this fat is obtained. These seeds, like sunflower seeds, are also consumed as snack seeds, they are a nutritious bomb and a fabulous ingredient to enrich all types of dishes and desserts.
Both types of seeds are considered healthy foods because of their high energy density and concentration of micronutrients in small quantities, such as nuts. And, like these, they provide a high number of calories, mainly due to their high content of unsaturated vegetable fats.
This pumpkin seed fat is sold both in liquid format, like any other oil, and in the form of supplements or nutritional supplements, usually in pills or capsules.
It is important to note that this oil has a very low smoke point, does not withstand high temperatures well, so its use for frying, sautéing, grilling or roasting is not recommended, unless done at very low powers. It is more suitable for long cooking at low temperatures, marinating or seasoning directly in raw.
As a fatty substance, its texture is oily but pleasant, somewhat viscous, very silky and velvety. It does not solidify when cold as happens with coconut oil or cocoa butter, and has a peculiar coloring characteristic, the dichromatism; In a bottle or container, the oil appears dark red, but if drizzled or mixed with sour cream or yogurt, it is bright green.
It has a scent fragrant and intense which in small quantities leaves its flavor in the dish, without overly masking the rest of the ingredients, being somewhat less overpowering than, for example, the stronger sesame. Its profile is reminiscent of roasted nuts, specifically walnuts and light retronasal coffee nuance. It is not spicy like some extra virgin olives, nor bitter, rather earthy and soft with caramelized touches.
How pumpkin seed oil is made
Like other vegetable oils, pumpkin oil is obtained extracting natural oils that have the seeds. Today the process has been mechanized with more advanced machinery and techniques, but the process remains the same as hundreds of years ago.
Specific varieties of pumpkins are grown to obtain the maximum volume of selected seeds. In Central European countries such as Austriawhere there is a long tradition in the production and consumption of this oil and have a DOP seal, pumpkins from the Styrian varietyof inedible pulp whose discards are used to fertilize the farmland.
These seeds, shelled, large and of great volume, are removed manually or mechanically, washed and dried well. Next, they are ground to crush them gently, trying not to raise the temperature, obtaining a very thick paste and grainy, which becomes toasted at a low temperature.
Is in the toasted when the pasta acquires its characteristic nuances of flavor and aroma, in addition to obtaining a peculiar darker color. Little by little it develops its aromatic profile like dried fruits, very fragrant. Once toasted, the concentrated paste is usually mixed with water and, if that is the case, leave, moving to a cylindrical mechanical press which cold extracts the already homogeneous oil, so as not to alter its flavor and preserve the vitamins and minerals.
Finally it is left rest before proceeding to packaging. About five large pumpkins are needed to obtain just one cup of oil.
Properties and benefits
Like all oils, pumpkin oil is a great source of fatty acids, very energetic, lacking proteins or carbohydrates. Its great benefits therefore lie in the quality of these fats and the micronutrients it provides to health.
There are slight differences in the exact nutritional composition depending on the manufacturer of each type of oil, as they may vary depending on the type of pumpkin, the pressing or the amount of water that may be added in the process. Furthermore, some references add saltan additive that is best avoided.
Regarding its nutritional content, 100 ml of this oil contains between 800 and 900 kcal, with about 90-95 g of fat, an amount similar to that of extra virgin olive oil. What differentiates pumpkin is the type of fats, since it is rich in monounsaturated and polyunsaturated fatty acids, also being a source of linoleic acid (omega 3 and omega 6). In addition, it contains a small part of saturated vegetable fats, but not cholesterol.
As to minerals and vitaminshighlights its content of magnesium, potassium, calcium, sodium, selenium, iron and zinc, and is a great source of vitamin E. It also provides a good amount of provitamin A or beta-carotene, being also a source of other fat-soluble vitamins D, B1, B2, B3 and B6.
Therefore, it is an energetic food, rich in beneficial fats for cardiovascular health, with plant sterols that block the absorption of LDL cholesterol, which helps maintain good gastrointestinal health and contributes to the proper functioning of the immune system. It also has properties anti-inflammatory especially positive for men’s prostate health, and is beneficial for eye health.
How to use pumpkin oil in cooking
Aromatic but mild, pumpkin seed oil can enrich practically any dish and ingredient we can think of. It is best to do the direct tasting to personally analyze its flavor and nuances, and to experience with him at home.
We have already mentioned that it is not advisable to apply heat at high temperatures, as its healthy qualities are spoiled and it also develops unpleasant flavors and aromas. We can simply season directly with it any salad or use it as a base for our basic vinaigrette if we are looking for nuances different from the typical extra virgin olive oil.
Without a doubt, it combines wonderfully with any pumpkin dish and its congeners, including zucchini, as well as other autumn and winter vegetables, such as sweet potato, beet, broccoli, cauliflower, turnip, cabbage or carrot. It is a great dressing of creams and soups, patés and vegetable creams, legumes, pasta and egg dishes.
It works very well as a base or complement to a pesto or sauce for fish and meat, better exalting white varieties and less fatty poultry that can sometimes be somewhat bland, and makes a great pair with the citrus touches of lemon or orange, and with any type of cheese.
rich in umamialso surprise with sweets where there is the presence of nuts, fruit, honey or many spices, and it is ideal to give a different touch to creamy desserts such as flans, rice pudding, custard, dark chocolate creams, ice cream and whipped cream. Of course, it pairs deliciously well with typical preparations of Central European cuisine, such as Apple strudeland bakery products.
Like all oils, it is recommended to store it in a tightly closed opaque container, in a cool, dark place, safe from sunlight and heat sources. In summer it is better to keep it in the refrigerator if the temperatures are very high.
Recipes to take advantage of pumpkin oil
Pumpkin and sunflower seed pesto
Preheat the oven to 200ºC and mix the seeds on a baking tray lined with parchment paper. Spread in a single layer and toast for about 5-10 minutes, making sure they just start to toast, without taking on too much color. Let cool for about 5 minutes.
Place both seeds in a food processor with the lemon zest and begin to grind at short intervals until a granular powder remains. Add a little salt and black pepper, and grind a little more. Add the pumpkin oil and blend until incorporated.
Add a few drops of lemon juice and continue adding oil (more pumpkin or olive) little by little until you have a creamy but not very liquid texture. We want it to remain dense to be able to use it as a pate. Taste and correct salt. Mix with a little brewer’s yeast flakes to give it a touch of cheese flavor, although it is optional.
Distribute in jars adding a drizzle of pumpkin seed oil above to preserve it better. Store in the refrigerator or sterilize the jars properly if you want to extend the shelf life.
Complete recipe |
Other recipes where you can use pumpkin seed oil
NaturGreen – Organic Pumpkin Oil, 100% Organic Pumpkin Seed Oil, First Pressure, 250 Milliliters
*Some prices may have changed since the last review
Photos | Stanislav Palamar (iStock) – Eibe – Christian Kadluba – Wolf32at – Wald1siedel – Zeitblick (Wikimedia Commons)
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