Perhaps one of the most versatile vegetables for dietary nutrition is pumpkin because you can cook a lot of low-calorie meals from it. Slimming pumpkin can be prepared in many different ways, including pumpkin soups, pumpkin porridge, side dishes, stews, pumpkin main courses, salads, snacks, casseroles, desserts, pumpkin pies and pumpkin juices.
Pumpkin is wonderful on its own and also goes well with any other ingredient, including vegetables, fruits, cereals, meat, mushrooms, cottage cheese and cheese, thanks to its neutral, slightly sweet taste.
What is good for weight loss of pumpkin? First of all, its calorie content – it is only 26 kcal per 100 g of product. Raw pumpkin has a so-called negative calorie content when the body spends more calories on the digestion of the product than it receives in return.
To experience this valuable benefit, prepare a salad or freshly squeezed smoothie with raw pumpkin. The impressive beneficial properties of pumpkin determine the use of the vegetable not only in dietary nutrition but also for the purpose of overall health improvement. Pumpkin is rich in vitamins B1, B2, B5, B6, C, E, K, PP, potassium, magnesium, iron, zinc and copper. Vitamin A should be highlighted(beta-carotene) – it is 5 times more in pumpkin than in carrots, and 100 g of vegetable contains almost 250% of the recommended daily intake of this vitamin.
Beta-carotene is important for eye and skin health and is a powerful antioxidant that fights free radicals and slows down ageing. Quite remarkable is the presence of rare vitamin T, or carnitine, in pumpkin, which is commonly used in sports nutrition. Carnitine affects fat and energy metabolism in the body, accelerating metabolism, increasing endurance and activating the process of burning calories. Pumpkin- a real natural energy drink.
The mineral composition of the vegetable, first of all, is represented by potassium (there is most of it in pumpkin), and this again plays into the hands of losing weight – potassium nourishes the heart muscle, facilitating its work during physical exertion, so if you go in for sports, the use of pumpkin will be very useful.
Due to a large amount of vegetable fibre in combination with mineral salts, the use of pumpkin promotes a long-lasting feeling of fullness and reduces hunger, as well as the elimination of toxins, toxins and excess fluid from the body, which is very important for those who lose weight.
The presence of fibre, as you know, is one of the most important points in any diet. When the pumpkin is included in the diet, the intestines will work like a clock. The abundance of dietary fibre makes it possible to use pumpkin for detox days to effectively lose weight and at the same time cleanse the body – pumpkin puree soups or juices from fresh pumpkin pulp are perfect for such days.
Fibre also lowers cholesterol levels and helps prevent spikes in blood sugar so you don’t feel hungry. It should be noted that a pumpkin-based diet does not weaken the body – on the contrary, due to a large number of vitamins and nutrients, the pumpkin gives a boost of energy and vigour. Pumpkin recipes
Despite the fact that pumpkin seeds are a high-calorie product, they can be consumed in small quantities as a healthy snack for weight loss. In addition to monounsaturated fatty acids and protein, seeds are also rich in an essential amino acid called tryptophan, from which the body produces serotonin (the hormone of joy). Considered a natural antidepressant, tryptophan has a relaxing effect, reduces stress levels, promotes good sleep, and relieves bad moods that often accompany people who lose weight. This means pumpkin seeds will prevent high-calorie foods from eating up stress and keep you from dieting disruptions.
For a slimming pumpkin to really work in your favor, it is important to cook the vegetable correctly – not fry it in a lot of oil, but stew, bake, boil or steam it. As mentioned above, raw pumpkin and pumpkin juice are especially beneficial for weight loss.
Dishes from pumpkin are easily absorbed by the body, are low in calories and have a beneficial effect on the digestive system, but if you have not yet had time to love its taste, spices will always help improve it (fortunately, almost any will do here). The versatility of this simple garden culture allows you to cook an incredible number of dishes, while all of them will be distinguished by their originality and zest. And now, to find out how pumpkin is used for weight loss in practice, let’s turn to our recipes!
Pumpkin baked in the oven in pieces is the simplest dietary dish, which will not take much time and effort to cook, and the mouth-watering aroma of garlic and dried herbs will envelop your kitchen during baking.
There is absolutely no fat in the dish, so losing weight can eat it without fear. You can serve baked pumpkin on your own, or you can use it as a side dish with meat or poultry. The dish will be delicious both hot and cold.
Pumpkin baked in the oven in pieces
1 kg pumpkin,
4 cloves of garlic,
1 teaspoon ground coriander,
1/2 teaspoon dried basil,
1/2 teaspoon dried thyme.
Squeeze the juice from the lemon and mix it with minced garlic, ground coriander and dried herbs. Cut the pumpkin pulp into medium-sized pieces, place on a baking sheet lined with foil, and brush evenly with the resulting mass. Bake in an oven preheated to 180-190 degrees for about half an hour, until the pumpkin becomes soft.
An excellent option for a light lunch is a dietary vegetable soup with pumpkin, which turns out to be very healthy and nutritious. The composition of the vegetables in the soup can be varied at your discretion. If desired, the soup can be made more satisfying and nutritious by adding canned white beans at the end of cooking.
Diet vegetable soup with pumpkin
250 g pumpkin,
150 g zucchini,
2 stalks of celery,
3 cloves of garlic,
2-3 tablespoons of vegetable oil,
salt, ground black pepper and spices to taste,
1-1.5 l of water.
Peel the pumpkin and cut into small cubes. Cut the courgette in the same way. Cut the onion into half rings, carrots and bell peppers – into strips, tomatoes – into cubes, celery – into small slices. Chop the garlic. Heat vegetable oil in a saucepan. Add onions, carrots, bell peppers and celery. Fry, stirring occasionally, for about 5-6 minutes. Then add pumpkin and simmer for 10-15 minutes.
Next, lay out the zucchini, tomatoes and garlic. Simmer for 5 minutes, stirring occasionally. Then add water, focusing on the desired thickness of the soup. Season with salt, pepper and spices to taste. Bring to a boil and cook for 15 minutes. Sprinkle the finished soup with chopped parsley and serve. If desired, you can supplement it with low-fat sour cream.
Few people know that slimming pumpkin can also be used in salads. They are very light, low-calorie and perfectly saturate the body with vitamins. It is better to take a pumpkin for salads of a nutmeg variety – it is the sweetest. With a dietary diet, such salads can be used as an independent dish for lunch or breakfast, and if you add other sweet vegetables and fruits, for example, carrots and apples, to the pumpkin, you will have a healthy dessert.
Salad with pumpkin, apples and carrots
500 g of peeled pumpkin,
50 g of walnuts or almonds,
1 tablespoon of honey.
Peel the pumpkin and carrots. The peel from the apple is removed at will. Grate all ingredients on a coarse grater or chop into thin long strips using a special grater. Grate the lemon zest and squeeze the juice. Combine juice with honey. Season salad, add lemon zest and mix well. Sprinkle the chopped nuts over the salad.
Pumpkin and potatoes can be used to make excellent vegetable cutlets that will add variety to your diet. The cutlets are juicy, bright and light, and garlic and spices, for example, ground coriander or hops-surely, will help to add bright taste notes to them.
By the way, you can even use spices for meat – they will help give the cutlets a more naturalistic taste. Veggie cutlets are quickly fried until crisp and then cooked in the oven, so you don’t have to worry about the extra calories.
Vegetable cutlets with pumpkin
550 g peeled pumpkin,
350 g potatoes,
1-3 cloves of garlic,
6-8 tablespoons of flour,
100-150 g bread crumbs,
4-5 sprigs of dill or parsley,
salt, ground black pepper and spices to taste,
2-3 tablespoons of vegetable oil.
Chop potatoes and onions with a blender, food processor or meat grinder. You can also grate vegetables with a fine grater. Grind the peeled pumpkin in the same way. Combine the vegetables with each other, salt and leave for 5-10 minutes to release the juice. This juice should then be drained, but you do not need to squeeze the vegetables too hard – they must remain moist to make the patties juicy.
Add chopped herbs, finely chopped or pressed garlic, black pepper and spices to taste. Mix well and gradually add flour – the exact amount depends on the juiciness of the vegetables.
The final mass should be vicious and stick well. Next, let the mixture stand for 10-15 minutes, and then form small cutlets from it. Dip the cutlets in breadcrumbs and fry in vegetable oil until golden brown for 2-3 minutes on each side. Next, put the cutlets in a greased baking dish (if you wish, you can fry them until cooked in a pan) and send them to an oven preheated to 200 degrees for about half an hour.
Even on a diet, you always want something tasty and sweet. With a pumpkin, you have the opportunity to indulge yourself in desserts and at the same time to lose weight – sounds tempting, doesn’t it? Our proposed recipe for cottage cheese casserole with pumpkin and apples turns out to be not only tasty, but also healthy.
While in the usual recipes for curd casseroles, cottage cheese is added in the predominant amount, in the following recipe, cottage cheese, pumpkin and apples are taken in the same proportions. This allows the casserole to hold its shape well and not fall off. Pumpkin adds sweetness to the dish, and apples give it a slight sourness. The casserole will be good both hot and cold.
Cottage cheese casserole with pumpkin and apples
150 g low-fat cottage cheese,
150 g pumpkin (without peel),
150 G apples,
3 tablespoons of sugar (or to taste),
2 tablespoons of semolina,
ground cinnamon and vanilla to taste,
lemon peel (optional),
a pinch of salt,
2 tablespoons of vegetable oil or 40 g of butter,
butter and bread crumbs for the mould.
Cut the pumpkin into small cubes. Peel the apples and also cut into cubes. Heat oil in a skillet, add pumpkin and cook, stirring occasionally, for 5 minutes. Then add the apples and simmer all together, stirring occasionally, for about 7-10 minutes, until the filling is soft. A few pieces of pumpkin and apples can be set aside to decorate the casserole, the rest must be kneaded to a puree consistency into a homogeneous mass (if desired, the filling can be with pieces).
Mash the cottage cheese well, add sugar, ground cinnamon and vanillin to taste. You can also add lemon zest if desired. Add pumpkin with apples to the curd, mix thoroughly. Then add the yolk and stir again. Add a pinch of salt to the protein and beat into a fluffy mass until dense peaks appear. Gradually add the whipped protein to the curd mass, gently stirring with a spatula (do not stir too much, the components only need to be connected).
Then add semolina and mix. Let stand for 5-10 minutes so that the semolina swells, then put the curd mass in a mould or several portion moulds, oiled and sprinkled with breadcrumbs. The mass should fill the forms almost to the top. Bake in an oven preheated to 180 degrees for 25-30 minutes until golden brown on the surface. Decorate the finished casserole with pumpkin and apple slices and serve with sour cream.
The mass should fill the forms almost to the top. Bake in an oven preheated to 180 degrees for 25-30 minutes until golden brown on the surface. Decorate the finished casserole with pumpkin and apple slices and serve with sour cream. The mass should fill the forms almost to the top. Bake in an oven preheated to 180 degrees for 25-30 minutes until golden brown on the surface. Decorate the finished casserole with pumpkin and apple slices and serve with sour cream.
Pumpkin is a great companion for any meat, but in the context of a dietary meal, we suggest you cook it with chicken. Tender minced chicken meatballs with pumpkin stewed in tomato-pumpkin sauce will be an excellent light dinner that does not overload the stomach. There is no doubt that this dish will appeal even to those who do not particularly like the orange beauty, including kids.
Minced chicken meatballs with pumpkin
600 g chicken fillet,
500 g pumpkin,
40 g hard cheese,
2 tablespoons of oatmeal,
Two tablespoons of tomato paste,
2 teaspoons of sugar,
3 tablespoons of vegetable oil,
salt, ground black pepper and spices to taste,
250 ml of water,
Scroll the chicken fillet with one onion through a meat grinder. Grate the peeled pumpkin pulp on a coarse grater, the cheese on a fine grater. Add half the pumpkin to the minced meat along with the cheese and oatmeal. Season with salt and pepper, add spices to taste. Mix thoroughly and refrigerate for 15 minutes.
Heat vegetable oil in a skillet. Chop the second onion finely and fry, stirring occasionally, for 3 minutes. Add the remaining grated pumpkin and tomato paste, diluted in a glass of water. Add sugar and salt to taste, simmer for 5-7 minutes. Form small meatballs from the cooled minced meat, put in the sauce in the pan and simmer for about 25 minutes. Sprinkle the finished dish with parsley.
Seasonal vegetable recipes are ideal for diet menus. They not only help to lose weight, but also saturate the body with vitamins and minerals, while the amount of fat in such dishes tends to zero.
Slimming pumpkin in these recipes can be combined with countless vegetables. You can diversify the recipe we offer by adding, for example, eggplants or green beans. Vegetable stew is served alone or as a side dish for meat.
Vegetable stew with pumpkin and mushrooms
400 g pumpkin,
150 g champignons,
1-2 small zucchini,
1-2 bell peppers,
1 large onion,
1-2 cloves of garlic,
2-3 tablespoons of vegetable oil,
salt, ground black pepper and spices to taste.
Cut the pumpkin peeled from the skin into small cubes. Cut the onion into cubes or half rings, carrots and zucchini into small cubes, tomatoes into cubes or slices, bell peppers into strips, champignons into large cubes or slices. Chop the garlic. Heat oil in a skillet or saucepan. Add onions and carrots. Cook, stirring occasionally, for 5 minutes. Add mushrooms and simmer for 5-7 minutes. Then add all other vegetables and simmer over medium heat for 20 to 25 minutes. Add garlic, salt, black pepper and spices 5 minutes until tender. Serve the vegetable stew, sprinkle with chopped herbs.
Buckwheat is one of the most useful and dietary, but at the same time nutritious side dishes, and pumpkin will help to add bright colors and additional benefits to it. Made with a minimum of ingredients, this budget and easy-to-digest dish can be served for breakfast, lunch or dinner. Buckwheat cooked according to this recipe turns out to be juicy and crumbly.
Buckwheat with pumpkin
300 g buckwheat,
400 g peeled pumpkin,
2-3 cloves of garlic,
3 tablespoons of vegetable oil,
1 tablespoon of tomato paste,
1 teaspoon of dried Italian herbs,
salt and ground black pepper to taste,
700 ml of water,
parsley or dill.
Rinse the buckwheat until clear water. Heat a dry frying pan, put the buckwheat and cook over medium heat, stirring constantly, for about 5 minutes, until the smell appears. Heat vegetable oil in a saucepan or large skillet and sauté the finely diced onion for 5 minutes, until golden brown.
Add the small cubed pumpkin and cook together for another 7 minutes. Add finely chopped garlic, tomato paste, dried herbs, salt and pepper to taste. Stir and cook for 1-2 minutes. Add buckwheat and smooth with a spatula so that the cereals evenly cover the vegetables (no need to stir). Pour in 700 ml of boiling water, bring to a boil and cook covered over low heat for about 15 minutes. During this time, all the water should be absorbed, and buckwheat should become soft.
Pumpkin can also be used to make wonderful diet smoothies – they can become a light breakfast, a healthy snack or dessert, and are also perfect for fasting days.
Pumpkin smoothie will quickly satisfy hunger without unnecessary calories, saturate with vitamins, energize and cheer up with its bright taste, and cinnamon and ginger that are part of it additionally activate metabolism for weight loss. You can take a pumpkin for preparing a drink both fresh and steamed, having cooled it.
500 g pumpkin,
2 large oranges,
1-2 fresh ripe or frozen bananas,
1/2 teaspoon ground cinnamon,
1/4 teaspoon ground ginger,
sugar or honey to taste,
ice if desired.
Cut the pumpkin pulp into pieces and chop with a blender. Squeeze the juice from the oranges, add to the pumpkin (you should get about 200 ml of juice) and beat together until smooth for a couple of minutes.
Add bananas to taste, sugar (honey) and spices. Whisk all ingredients well together. Water can be added to thin the smoothie to achieve the desired thickness. Pour the finished smoothie into glasses, add a couple of ice cubes if desired and serve.
Slimming pumpkin is a great way to get rid of extra pounds and at the same time heal the body by saturating it with nutrients and removing toxins. Bon, appetite and be slim!
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