4 delicious, nutritious, easy-to-make dishes from familiar Vietnamese fruits that are considered winter superfoods abroad

GDXH - This fruit has been ranked at the top of the nutrient density chart of fruits and vegetables by the US CDC. Taking advantage of this winter superfood, you can try making 4 delicious, easy-to-make dishes below.

Pumpkin tops the nutrient density chart of fruits and vegetables.

Not only a decoration for holidays like Halloween, pumpkins are also a delicious food with many health benefits. The US Centers for Disease Control and Prevention (CDC) has ranked pumpkins at the top of the nutrient density chart of fruits and vegetables.

From the flesh to the seeds of pumpkin, they contain abundant vitamins, antioxidants and fiber, supporting comprehensive health from the digestive system to vision and cardiovascular health.

Pumpkins are also rich in antioxidants, polyphenols, and carotenoids, including beta-carotene. These antioxidants work to combat oxidative stress, which is a factor linked to many health problems such as diabetes, cancer, and cardiovascular disease. Beta-carotene also helps keep your eyes healthy.

According to Dr. Duong Ngoc Van - Medlatec General Hospital, pumpkin will help neutralize free radicals because it contains a lot of carotenoids and lutein. Thanks to that, they help protect the body against the risk of some cancers. People with high levels of beta-carotene and alpha-carotene will have a low risk of stomach cancer and some types of cancer, sore throat...

Pumpkin brings variety to cooking. Eating pumpkin dishes when the weather turns cold is even better because they boost immunity and fight inflammation. Pumpkin is rich in vitamins A, C, E, fiber... which helps improve digestion.

Delicious and easy to make pumpkin dishes

Pumpkin mochi tapioca dessert

Ingredient:

+ 1kg cassava

+ 300 gr pumpkin

+ 100gr tapioca starch

+ 400gr palm sugar

+ 1 ginger root, sliced

+ 400ml coconut milk

+ Shredded coconut, pandan leaves

Making:

Step 1: Steam the pumpkin and cassava until cooked, add pandan leaves while steaming to make it more fragrant. Then, cut half of the cassava into small pieces, and mash the rest. Add the pumpkin and 80gr of tapioca starch to the mashed cassava to knead into a smooth dough, then roll it into a ball, roll it in tapioca starch, and boil until cooked.

Step 2: Boil a pot of water, add palm sugar, shredded ginger and pandan leaves, bring to a boil, stir to dissolve the sugar. Then, mix a little tapioca starch with water, stir to dissolve and slowly add to the pot until it thickens. Next, add the boiled cassava mochi, the remaining cassava, and shredded coconut, stir well and wait for it to boil again.

Finally, take 400ml of coconut water, 50gr of sugar and add a little salt, tapioca starch and stir until dissolved. Add pandan leaves and turn on the stove to cook slowly until it thickens, then turn off the stove. Scoop the sweet soup into bowls, add coconut milk on top and enjoy.

Pumpkin sticky rice

Ingredients for pumpkin sticky rice: Prepare sticky rice, purple sticky rice, beans, pumpkin seeds, sunflower seeds, walnuts, raisins, dried blueberries and salt.

How to make pumpkin sticky rice:

Step 1: Wash rice and beans, soak in water for the appropriate amount of time for each type. Mix glutinous rice and beans, then add a little salt and steam.

Step 2: Wash the pumpkin, remove the seeds. Mix the cooked sticky rice with pumpkin seeds, sunflower seeds, walnuts, raisins, cranberries and add to the pumpkin. Then, steam for about 20 minutes until the pumpkin is soft.

Next, cut the pumpkin sticky rice into wedges and enjoy.

Pumpkin pie

Ingredient:

+ 300gr pumpkin

+ 200ml canned coconut milk

+ Condensed milk, sugar

+ 120gr tapioca starch

+ 30gr rice flour

+ Salt

+ 60 gr shredded coconut

How to make pumpkin cake:

Step 1: Cut the pumpkin into small pieces and steam until soft, then mash. Next, add coconut milk, condensed milk, sugar, salt and mix well. Then, sift tapioca starch and rice flour into the pumpkin bowl, mix well until smooth.

Step 2: Put the pumpkin mixture into the mold and steam for about 60 minutes. After steaming, place the cake in the refrigerator for about 2-3 hours to make it easier to cut.

Cut into bite-sized pieces, then cover with a layer of shredded coconut. Pumpkin cake has the fragrant and rich taste of pumpkin and coconut milk.

Pumpkin stew with beef

Ingredients for pumpkin stew with beef : 500g pumpkin, 500g beef, sugar, salt, soy sauce, ginger, green onions, cooking wine.

Making:

Step 1: Wash the beef, cut into bite-sized pieces, put it in a pot, add water, a few slices of ginger, rolled green onions and a little cooking wine and blanch over high heat. Then, take the beef out and rinse it under running water to remove the foam.

Step 2: Put the washed beef into the pressure cooker, add ginger slices and green onions to enhance the flavor. For more flavor, add a little soy sauce and sugar, stir until absorbed, then add water to cover the beef. Simmer until cooked, then season again.

Finally, add the cleaned and cut pumpkin into bite-sized cubes into the pot with the beef. When the pumpkin and meat are soft, you're done.

Source: https://giadinh.suckhoedoisong.vn/4-mon-ngon-bo-duong-de-lam-tu-loai-qua-quen-cua-nguoi-viet-duoc-coi-la-sieu-thuc-pham-mua-dong-o-nuoc-ngoai-172241122095255241.htm