What to cook with pumpkin: 7 very tasty and healthy dishes

The benefits and harms of vegetables for weight loss

In dietetics, pumpkin is recommended not only for weight loss, but also for the purpose of improving the health of the entire body. Dishes based on it should be consumed by children and the elderly. With regular consumption, it provides effective prevention of many diseases: from atherosclerosis and heart failure to cancer. The dietary properties of this fruit allow it to be successfully used for various diets and fasting days.

One of the advantages of pumpkin pulp is its extremely low calorie content (only 28 kcal for every 100 grams of product). At the same time, it gives quick saturation and contains many nutrients:

• ascorbic acid;
• carotene;
• vitamin E;
• potassium;
• magnesium.

In addition to the listed substances, the products contain carnitine. This substance has gained wide popularity among athletes and is even available in the form of a separate supplement. Carnitine promotes accelerated fat breakdown and significantly increases the body's endurance. Such characteristics are necessary not only during physical activity, but also during standard weight loss.

Note! Due to the vitamin composition, a pumpkin-based diet does not cause weakness - this product provides additional energy and vigor.

The high fiber content in pumpkin pulp contributes to the appearance of a “negative calorie” product. With the correct cooking method, the body needs to spend more calories digesting pumpkin than it receives in return. This product reduces the feeling of hunger for a long time and helps cleanse the intestines and activates the removal of excess water from the body. Thanks to this, metabolism is noticeably accelerated and weight is normalized.

The effect of pumpkin on the body during a diet:

• improves digestion processes;
• activates metabolism;
• accelerates the natural processes of lipolysis;
• provides a quick feeling of fullness, which contributes to a gradual reduction in portions;
• increases the overall performance and endurance of the body (pumpkin acts as a natural energy drink), due to this, physical activity increases and more calories are burned.

Due to the high potassium content, you can continue sports activities during the pumpkin diet - it will help the heart tolerate physical activity more easily.

However, there are nuances to consuming healthy pumpkin. If this vegetable is abused, it can harm the body:

• rapid dehydration of the body;
• disorder of the normal digestive process;
• allergic rashes;
• disruption of metabolic processes in the body;
• loss of muscle mass.

The increased content of plant fiber in pumpkin can provoke the removal of nutrients from the body. For this reason, you should not overuse large portions of pumpkin pulp.

Also, a healthy vegetable can pose a certain nitrate threat to humans. Pumpkin is capable of accumulating various heavy metals and nitrates, which come after treating agricultural areas with pesticides and all kinds of fertilizers. For this reason, you should not buy pumpkins at spontaneous markets, where the products are not subject to special inspection.

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Candied pumpkin

You need to prepare 2 kg of pumpkin, 500 grams of sugar, 1 lemon and 1 orange.

1. The pumpkin is peeled and cut into small slices (10 - 20 mm).
2. Add sugar and add lemon and orange slices. They are cut straight with the zest.
3. All ingredients are left to soak for 12 hours.
4. Then the mixture should be brought to a boil and set aside again for 12 hours.
5. Repeat the process one more time, then drain the juice and place the candied fruits on a baking sheet in the dryer or oven with the door open (100˚C - 160˚C).
6. You can simply drink the remaining juice by diluting it with water.

Can everyone eat: contraindications

If you plan to use pumpkin to lose excess weight, you should familiarize yourself with the list of contraindications. These factors include:

• diabetes mellitus (any form);
• increased gas formation in the intestines;
• gastritis with reduced acidity;
• pancreatitis (with exacerbations);
• stomach ulcer;
• allergic reaction to the product;
• intestinal obstruction;
• hypertonic disease.

Note! In the absence of allergies and other contraindications, it is permissible to consume 300-400 grams of pumpkin daily.

Pumpkin fritters

Required Products:

• 1 cup flour;
• 2 teaspoons baking powder;
• ¼ teaspoon baking soda;
• 5 g cinnamon;
• ¼ small spoon of ground ginger;
• 3 g salt;
• ½ cup cooked pureed pumpkin;
• 2 eggs;
• 1 glass of milk;
• 50 grams of soft butter;
• 30 g maple syrup + for serving;
• vegetable oil for making pancakes.

Start by combining flour, baking powder, baking soda, cinnamon, ginger and salt in a bowl. In a large bowl, combine pumpkin and oil.

Pour in the milk, maple syrup and eggs, then add the flour mixture. Beat the mixture until smooth; if the dough is too thick, add another 1-2 large spoons of milk.

Fry the pancakes in a large preheated frying pan with a small amount of vegetable oil. Serve maple syrup pancakes hot.

Description of the preparation of dietary low-calorie dishes

Pumpkin pie

Healthy flour-free baking for pumpkin lovers and anyone trying to lose weight. Diet pumpkin pie has a pleasant cinnamon aroma and refined taste. To prepare this dish you need:

• peeled pumpkin – 300 grams;
• whole oat flakes – 60 grams;
• egg – 1 pc.;
• egg white – 1 pc.;
• milk (low fat) – 100 grams;
• stevia – 2 tbsp. l.;
• baking soda – 2 grams;
• ground cinnamon – 0.5 tsp;
• natural honey – 1 tbsp. l.

First, cut the peeled and washed pumpkin into small cubes. Next, spread it on parchment paper and bake for about 20 minutes in a preheated oven. The pulp should become soft, but not dry. Grind oatmeal using a blender. Next add baking soda, stevia and cinnamon powder. In a separate container, break the egg, add the egg white and milk, and then beat thoroughly using a whisk or mixer.

Pour the whipped mixture into the dry mixture. After cooling, grind the pumpkin pulp with a blender and add a little honey. Mix all the prepared ingredients until a homogeneous liquid “dough” is formed. Pour the mixture into the prepared baking dish and place it in the oven for 30-40 minutes. The finished pie goes well with ginger or mint tea.

Salad

A light and low-calorie salad option suitable for lunch or dinner. It perfectly satisfies hunger and saturates the body with vitamins. Required list of products:

• peeled pumpkin – 500 grams;
• crushed walnuts – 50 grams;
• apples – 4 pcs.;
• honey - 1 tbsp. l.;
• carrots – 2 pcs.;
• lemon – 2 pcs.

First, squeeze the lemon juice and grate the zest. Peel and grate carrots and apples along with the pumpkin. Next, stir the entire mixture with the lemon zest. Season the salad with lemon juice, after mixing it with honey. Serve garnished with chopped nuts.

Important! If desired, walnuts can be replaced with almonds, pistachios or hazelnuts. They diversify the taste of the dish and bring additional benefits to the body.

Jam

A low-calorie version of pumpkin jam that can be consumed during a diet. The only nuance is to add no more than 2 teaspoons of this delicacy per day to your diet. It goes well with ginger or green tea. List of ingredients:

• peeled pumpkin – 1.5 kg;
• lemon – 1 pc.;
• orange – 2 pcs.;
• cane sugar – 200 g.

First, cut the pumpkin into small cubes. Then use a blender or electric meat grinder to grind whole, washed oranges and lemon with peel. Mix pumpkin with citrus fruits. Cover them with cane sugar and leave to steep overnight (at least 8 hours).

Then put the jam base on the fire and boil it for 1 hour. By the end of cooking, the mass should thicken significantly and become more uniform in appearance. Next, boil the canning jars, pour the jam into them and roll them up. The jam must be kept in a warm place and upside down for 24 hours.

Smoothie

The pumpkin version is perfect for snacking during fasting days. A drink with a pleasant taste allows you to quickly satisfy your hunger and get the necessary amount of nutrients. For cooking you will need the following products:

• peeled pumpkin – 300 grams;
• water – 0.5 l;
• banana – 3 pcs.;
• dates – 5 pcs.;
• persimmon (soft variety) – 1 pc.;
• lemon – 0.5 pcs.;
• vanillin - a pinch.
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Cut the pumpkin and peeled bananas into pieces, remove the skin and seeds from the persimmons. Mash all the ingredients using a fork. Then remove the pits from the dates and mix them into the smoothie base. Use a blender fitted with a blade to blend the mixture thoroughly. Next, you can add a pinch of vanilla sugar to the mixture and dilute 1:2 with water when serving.

Cream soup

Delicate creamy soup is an ideal option for a diet lunch. It gives a pleasant satiety and has a positive effect on the functioning of the gastrointestinal tract. For preparation you will need the following products:

• peeled pumpkin – 0.5 kg;
• carrots – 3 pcs.;
• zucchini – 1 pc.;
• ground pepper - add to taste;
• garlic – 6 cloves;
• chili pepper – 2 pcs.;
• ginger – 10 g.

First, peel the carrots and cut into rings. Then put it in a saucepan, add a small portion of water and leave to simmer for 15 minutes. Cut the peeled pumpkin and zucchini into cubes and simmer in a frying pan with the addition of chopped garlic. To avoid using additional oil, you should use a non-stick frying pan.

Next, add whole peppers and thin slices of ginger root to the vegetables. Simmer for 10 minutes and pour the contents of the frying pan into the pan with the carrots (in this case, the pepper must be removed; it has already transferred the desired spiciness to the vegetables). Cook the dish until the vegetables are completely softened and add salt to taste at the end. Next, drain the broth and blend the soup base in a blender. Then add the broth back, topping it up to the desired thickness. The soup should be served with herbs and a small portion of whole grain croutons.

Cocktail

A diet cocktail will add variety to the boring menu of any diet. A carefully selected combination of ingredients gives energy and reduces cravings for sweets, which promotes weight loss. Required ingredients for the dish:

• ground cinnamon – 10 grams;
• pumpkin without skin – 200 grams;
• ginger powder – 20 grams;
• banana – 1 pc.;
• almonds – 8-10 pcs.;
• honey - 1 tbsp. l.

Pre-soak the almonds overnight in water. Cut the pumpkin pulp and banana into small cubes. Beat all the listed ingredients in a blender until smooth. You can use an extra pinch of cinnamon to garnish the cocktail.

Young and juicy carrots are also suitable for such a cocktail. A cocktail based on a carrot-pumpkin mixture will be brighter in color and taste.

Baked in the oven

A dietary option that is suitable for a light dinner or lunch. This dish has a delicate taste and no fat in its composition. Required Products:

• pumpkin – 1 kg;
• garlic – 4 cloves;
• parsley - a bunch;
• ground coriander - a pinch;
• lemon – 1 pc.

Peel the garlic and crush it in a mortar, add coriander, pepper and finely chopped parsley. Squeeze the juice of one lemon and mix thoroughly. Next, cut the pumpkin pulp into medium pieces and spread evenly with the prepared sauce. Then place the slices on foil and place in a preheated oven for 30 minutes. This version of pumpkin goes well with a salad of fresh vegetables and a variety of greens.

In a slow cooker

The simplest recipe for cooking in a slow cooker, which does not require much time and effort. Required ingredients for the dish:

• peeled pumpkin – 500 grams;
• ground cinnamon - a pinch;
• cloves – 1-2 pcs.;
• water – 100 ml;
• flower honey - add to taste.

Cut the pulp into medium slices and place on the bottom of the multicooker. Next, pour in water and add spices to taste. Close the lid tightly and select the “Baking” mode (available in all models). Cooking time is about 30 minutes. Next, lay out the pumpkin in portions and serve with a little honey.

Porridge

Delicious porridge with milky notes will appeal to all children and those losing weight. It fills you up quickly and is suitable for a nutritious breakfast. Required list of ingredients:

• pumpkin pulp – 0.5 kg;
• millet – 100 g;
• rice – 100 g;
• skim milk – 1 l;
• salt, sugar - add to taste.

Cut the pumpkin pulp into cubes and place in a multicooker container, adding a little water. Activate the “Stew” mode and cook for about 30 minutes. Next, you need to crush the pulp to a puree and pour in the washed cereal. Then add milk to the container and cook the dish in the “Porridge” mode for 90 minutes.

Stew

A simple and tasty vegetable-based dish. This stew is perfect for a low-calorie dinner. Necessary products for cooking:

• pumpkin – 1 kg;
• carrots – 2 pcs.;
• onion – 1 pc.;
• canned beans in tomato – 1 can;
• tomatoes – 3-4 pcs.;
• fresh herbs, spices - add to taste.

Peel the carrots, pumpkin and onion and cut into cubes. Then simmer them with a small amount of water in a deep frying pan. Add canned beans to the resulting mixture and leave the dish to simmer over low heat for 30 minutes. Next, sprinkle the stew with chopped herbs and finely chopped tomatoes. Simmer for another 10 minutes, and a couple of minutes before cooking, add your favorite spices to the dish. Serve the stew with plenty of herbs.

Subtleties of technology

Traditionally, we preface our selection of healthy recipes by revealing technological nuances, knowledge of which will make preparing snacks simpler and the result more predictable.

• The smaller the pumpkin, the tastier, more tender and healthier it is. Give preference to nutmeg varieties, especially if you are making a salad from raw pumpkin. Appetizers made from baked pumpkin will also turn out tasty with larger vegetables (weighing up to 5 kg).
• Pumpkin is well stored at home, especially in a cool room, but if you have already cut it, you can only keep it in the refrigerator, wrapped in cling film. If you do not have time to eat this vegetable within 10 days, you will have to part with it. But almost certainly, knowing the recipes for delicious pumpkin salads, you will find a use for this vegetable much earlier than its expiration date.
• Before cooking, cut the pumpkin in half using a large and sharp knife (chef's knife). Then use a spoon to scrape out the pulp and seeds. The seeds can be dried, peeled and used to prepare various dishes, including pumpkin salads.
• You can bake pumpkin in slices and small pieces. In the first case, it will take 30-40 minutes to prepare it, in the latter - no more than 20 minutes. You should not bake the pumpkin for too long - its pieces should remain strong, although soft, without turning into porridge in the salad.

Pumpkin goes well with any fruit, especially apples, oranges, and pears. The best vegetables to go with it are carrots and beets. Cheese helps highlight the taste of pumpkin and give a fruit or vegetable salad made from this vegetable a piquant note. The slightly sweet taste of pumpkin will not spoil the taste of chicken or meat salad if you choose the other ingredients of the appetizer wisely. You can see all this for yourself by preparing pumpkin salads according to the recipes below.

You might be interested in recipes for delicious pumpkin dishes baked in pieces in the oven. Statistics show that the material on this topic posted on our website arouses genuine interest among our readers.

Fasting day on pumpkin

For effective weight loss, it is enough to replace all foods in your diet with pumpkin. This option is not suitable for regular meals, but can be an excellent basis for a fasting day. Such “unloading” can be carried out no more than once a week.

Note! The lowest calorie cooking method is in a double boiler. You can eat about 4 servings of 200 grams of cooked pulp per day.

You can also add freshly squeezed juices and at least 1.5 liters of purified water daily to your “unloading” diet. Options for fasting days on pumpkin:

1. Classical. During the day you can eat up to 1 kg of pumpkin pulp in any form. Preferred options are steamed or oven-baked. The total amount should be divided into 6 equal meals and distributed evenly throughout the day.
2. On raw pulp. You can eat up to 700 grams of peeled pumpkin per day without heat treatment. It is acceptable to drink freshly squeezed juice from this vegetable.
3. On a baked vegetable. This cooking option preserves many nutrients in this product. However, you should not add butter or white sugar to a serving of pumpkin. The daily norm is 700 grams.
4. With cottage cheese. First you need to mix 300 grams of cottage cheese and 300 grams of pumpkin to a puree and divide into 4 meals. During breaks, you can drink green or herbal tea without added sugar.
5. With apples. During the day, alternate servings of apples and fresh pumpkin. The total amount of these products per day is no more than 1 kg.
6. On juice. Every 3 hours you need to drink 200 ml of pumpkin juice. This unloading option is the most severe and is not suitable for gastrointestinal problems, diabetics and the elderly.

For dietary purposes, pumpkin with light yellow skin is best. Its pulp is as juicy, tender and dietary as possible, and the bright orange vegetable can take longer to digest and slow down the digestive system.

Baked pumpkin side dish

If you cook pumpkin unsweetened, it will be a good side dish for meat or fish. For this you will need:

• 1.5 kg pumpkin pulp;
• 40 ml olive oil;
• 2 cloves of garlic;
• a mixture of peppers, dried herbs and salt - to taste.

Clean and peeled vegetables are chopped into small pieces. Combine spices, spices, salt and garlic in a bowl. The resulting mixture must be seasoned with the pieces, mixed thoroughly and placed in a baking dish.

Pour some water into the bottom and bake it at 180˚C for 30 minutes.

Pumpkin diet

The most popular diet option is designed for 4 days. It includes a limited number of foods (apples and vegetables), which promotes active weight loss in a short time.

The proposed menu is a strict scheme. For an unprepared body, the diet may be harsh - in this case, you can add 1 chicken egg and a glass of low-fat kefir to your daily diet.

Classic version with pumpkin, apples and carrots

This version of pumpkin salad can be considered a classic. This combination of flavors has been tested for years.

Components:

• pumpkin – 0.4 kg;
• apples – 0.8 kg;
• carrots – 0.2 kg;
• walnuts – 50 g;
• lemon – 1 pc.;
• honey – 60 ml.

Cooking algorithm:

1. Grind the main ingredients raw on a grater.
2. Melt the honey until liquid, mix with squeezed lemon juice.
3. Season the salad, sprinkle with chopped nuts.

The salad prepared according to this recipe is useful in many ways. In particular, it helps cleanse the body and lose weight, invigorates and improves immunity, and improves brain activity.

Main conclusions

Pumpkin is a unique vegetable that contains a large amount of vitamins, minerals and nutrients. At the same time, its pulp is low-calorie and is easily digested in the stomach. The beneficial properties of this product include the following:

• activation of natural digestive processes;
• acceleration of natural metabolism to burn calories;
• optimization of lipolysis processes (breakdown of fat cells);
• a positive effect on the functioning of the heart and blood vessels, reducing the total level of cholesterol in the blood;
• increasing performance and energy levels for active mental and physical labor.

Pumpkin pulp can be easily prepared in different ways: steamed, in the oven, in a slow cooker, etc. For a diet menu, you should not cook pumpkin with butter and a lot of salt.

Do you like pumpkin-based dishes? Share your favorite low-calorie recipes in the comments.

Pumpkin puree soup

This delicate, creamy soup can be served for dinner; for this you need to prepare:

• 700 g pumpkin puree;
• 10 grams of chopped fresh parsley;
• 200 grams of chopped onion;
• ½ small spoon of thyme;
• 1 clove of garlic;
• 5 pcs black peppercorns;
• ½ cup whipped cream.

Heat the puree, salt, onion, thyme, garlic and pepper. Bring the mixture to a boil, reduce the heat to low and simmer for about 30 minutes. Then puree the soup in small batches (1 cup at a time) using a food processor or blender.

Then return everything to the pan and bring to a boil again. Reduce heat and simmer for 30 minutes, uncovered. Stir in whipped cream, pour soup into bowls and garnish with parsley.

Each serving of soup contains only 114 kcal.