Meditation & Health #7 Contents

Pumpkin: Good and Good for You!

By Awai

Antioxidants, vitamin C, potassium, magnesium, zinc, beta-carotene, fiber . . . Pumpkin is a nutritional powerhouse. Its collection of nutrients help to boost the immune system, prevent cancer, sharpen eyesight, promote healthy bones and teeth, regulate blood sugar and digestion, support smooth skin, and quell inflammation.

The pumpkin fruit is generally thought of as orange or yellow in color; however, its coloration can range from dark to pale green, to brown, white, red and gray, depending on the amount of beta-carotenes, which provide yellow-orange pigmentation, in the skin and pulp. The nutritional goodness of pumpkin is not damaged by heat and the rich pulp easily softens to yield a rich pudding-like consistency during cooking. Pumpkins are eaten all over the world in a variety of ways, from pie fillings in the United States to tempura in Japan.

Gluten-Free Steamed Pumpkin Cake

By Sheng-Huan

A Chinese delicacy taken at breakfast or teatime, steamed pumpkin cake is also a favorite dim sum item and makes a great side dish at any meal. For those who are gluten-intolerant, this savory cake is a nutritious, easily digested option. It can be stored for up to a week in the refrigerator. To serve, just reheat it or dip in beaten egg and fry.


Rice flour (600 grams, or about 2 and 1/2 cups)
Water (1.85 liters or about 8 cups)
Pumpkin (1 flesh piece, about 1.2 kilograms or
about 2 pounds, 10 ounces)
Chestnuts (10 pieces)
Shiitake Mushrooms (10 pieces)
Cooking oil (suitable amount)
Salt (Pinch)


1) Stir the rice flour well with 850 ml (about 3 and 2/3 cups) of water until a smooth mixture forms. Set this rice flour paste aside.
2) Remove the skin and seeds of the pumpkin and cut the pumpkin flesh into thin slices.
3) Dice the shiitake mushrooms and chestnuts.
4) Heat 2 tablespoons oil and stir-fry the mushrooms for 10 seconds.
5) Add the chestnuts and fry for another 10 seconds.
6) Then add the sliced pumpkin and mix.
7) Pour 1 liter (about 4 and 1/4 cups) of water into the mixture and stir. Simmer the mixture for 20 minutes.
8) Lower the heat, pour the rice flour paste into the mixture, and stir until the sticky paste is well mixed.
9) Turn off the heat, pour the paste into two greased trays (20cm x 20cm x 5cm, or 8in x 8in) or any similar capacity tray.
10) Steam the paste for 45 minutes till the steamed pumpkin cake is cooked.
11) Leave the steamed pumpkin cake to cool at room temperature for 1 hour.
12) Cut into slices, and serve with chilli and tomato sauce.

Meditation & Health #7 Contents