Don't Throw It Away! Pumpkin "Guts" Are Richer in Fiber Than the Flesh—Sharing the "Whole Nutrition" of the Winter Solstice with the World

1. The Representative of "Often Discarded Ingredients," Pumpkin Pulp

When you cut a pumpkin in half, you'll find seeds densely packed in the center, surrounded by a pale orange to yellowish, fibrous, fluffy part. In Japan, this is often referred to as "wata," but in cooking, it is commonly thought of as "the part where you remove the seeds and discard."

However, the pulp is a part of the pumpkin just like the flesh. It has a proper pumpkin taste and aroma, and is even considered to be sweeter, enhancing the flavor when used together with the flesh, as explained by nutritionists. Hint-Pot

The important thing here is not whether the pulp can be eaten, but rather, **"how to use it deliciously without waste."** As reducing food loss becomes a global challenge, the movement to utilize the "discarded parts" of vegetables is spreading. Pumpkin pulp is an easy-to-understand material as an entry point.

2. Why Pumpkin on the Winter Solstice? The "Overlap" of Culture and Nutrition

In Japan, there is a custom of eating pumpkin on the winter solstice. The winter solstice is the shortest day of the year, and in the past, it held special significance as a seasonal turning point. There are various theories about its origin, but it is thought that the wisdom of eating nutritious foods at these turning points to pray for health and safety lies in the background. Hint-Pot

Pumpkins are vegetables harvested in summer, but they have high storability, and in the past, those harvested in summer were stored until winter and used as valuable green and yellow vegetables during the cold season. Hint-Pot
Thus, pumpkin on the winter solstice was not only "auspicious" but also had the rationality of being a "nutrient source that can be preserved."

And this "rationality" becomes even stronger when considering not only the flesh but also the skin, pulp, and seeds.

3. Is the Pulp Really Amazing?—The Meaning of "5 Times the Dietary Fiber"

This is the core of the current topic. A point often introduced as nutritional information is that **"the pulp contains more dietary fiber than the flesh, approximately 5 times as much."** This is introduced as a nutritionist's explanation, and similar explanations can be found in other media. Hint-Pot+1

Furthermore, the pulp is

• said to contain about twice as much β-carotene as the flesh

• rich in vitamin K (known as a nutrient involved in blood clotting and bone health)
  are also highlighted. Hint-Pot

On the other hand, there are standard figures for the flesh. For example, "3.5g of dietary fiber per 100g of Western pumpkin (edible part)" is introduced, and Japanese pumpkin is said to have 2.8g. pietro.co.jp

From this, simply thinking, "5 times the 3.5g of flesh" is a considerable amount (however, since the amount of pulp is not as much as the flesh, it is not a premise of "eating the same amount", which needs to be calmly noted).

Nevertheless, the fact that parts usually discarded may be rich in dietary fiber and dark-colored nutrients (such as β-carotene) provides enough reason to change how we eat.

4. Dietary Fiber and β-Carotene—Nutritional Considerations for Winter

Dietary Fiber: Adjusting the Body's "Pathways"

Dietary fiber is often discussed in terms of intestinal environment and bowel movements, but the point is that it is a "component that supports the daily base." Discarded parts of vegetables often contain a lot of fiber. While fibrousness can make them difficult to eat, changing the cooking method can turn disadvantages into advantages.

β-Carotene: Protecting Mucous Membranes and Immunity

A representative nutrient of pumpkin is β-carotene, which is expected to convert to vitamin A as needed in the body and support skin and mucous membranes. Hint-Pot
In seasons where cold and dryness are concerns, many people will find the word "mucous membrane" resonates with them.

And importantly, the concept of "pairing" is crucial. It is said that β-carotene's absorption rate increases when consumed with oil, and the suggestion of adding a few drops of olive oil to finish a soup is also introduced. Hint-Pot
The idea of making pulp into soup is also rational from a nutritional standpoint.

5. Most Important: Pulp is "Perishable"—Handling Makes the Difference

The weakness of pulp is clear.It is perishable and prone to mold. Once a pumpkin is cut, it deteriorates quickly, especially the pulp part, so it is recommended to scoop it out with a spoon and use it immediately after cutting. Hint-Pot

What should be emphasized to the world is that this is the "dividing line between safety and deliciousness."

Choosing Cut Pumpkins (When in Doubt at the Store)

• Pulp that is not dried out = a sign of freshness Hint-Pot
  Those that are too dry may have been sitting for a while and are more likely to lose flavor.

Storage After Cutting

• Wipe off moisture from the scooped-out pulp area, wrap tightly with plastic wrap, and refrigerate (in the vegetable compartment)

• The key is to avoid leaving gaps

• Consume quickly as it does not keep well Hint-Pot

Deciding to "eat the pulp" actually raises awareness of preservation, thereby reducing the overall risk of food poisoning.

6. Cooking Methods to "Deliciously Eat" Pulp: The Basics are "Heating" + "Smoothing"

Since the pulp is fibrous, preferences for texture can vary. Therefore, the method with the highest reproducibility is **"heat and smooth."**

Method A: Potage (The Optimal Solution for the World)

A representative example recommended by nutritionists is potage. If you are not fond of fibrous textures, the suggestion is to make it smooth with a blender and turn it into soup. Hint-Pot

Basic Steps (Home Version)

1. Cut the pumpkin into bite-sized pieces with the pulp (separate the seeds)

2. Sauté onions, add pumpkin, and lightly sauté

3. Simmer until soft in water or broth

4. Blend with a mixer and thin with milk or soy milk

5. Season with salt and finish with a few drops of olive oil

Adding oil at the end is said to have benefits for the absorption of β-carotene. Hint-Pot
Potage is easily understood across countries and cultures, serving as a "common language" when explaining "Japanese winter solstice culture."

Method B: Simmered Dishes and Stews Can Also Include "With Pulp"

The pulp is considered to enhance flavor when cooked with the flesh due to its strong sweetness. Hint-Pot
In dishes like simmered foods and stews that "melt," the pulp easily becomes thickness and richness.

Tips

• Remove only the seeds for separate use (described later)

• Simmer slowly over low heat so the pulp dissolves into the broth

• If the texture is a concern, mash some of it halfway through to add thickness

Method C: Paste and "Mix"

For those not used to "eating the pulp," it is better not to make it the main ingredient of the dish.

Recommended Mixing Destinations

• Pumpkin salad (mayonnaise or yogurt-based)

• Gratin sauce

• Pancake or muffin batter (sweetness is a great match)

If you have a large amount and can't use it all, soften it in the microwave, mash it, flatten it, and freeze → When using, add to soup or thaw for salad, as a preservation method is also introduced. Hint-Pot

##HTML_TAG_