Pumpkin for the whole day, or what you can do with it – Dietetics – Articles |

Pumpkin is a vegetable that we associate irresistibly with autumn. It owes its beautiful orange color to carotenoids. Additionally, it is a source of potassium, B vitamins and vitamin C. It is low in calories because 100 g is only 30 kcal. Unfortunately, however, it has a high glycemic index IG = 75. We wrote about its benefits for the body in ‘Pumpkin – Autumn Queen’. Although it is so valuable, we do not always know how to use it in the kitchen. Below are some ideas for individual meals. They include pumpkin puree, which is very easy to prepare. Just cut the pumpkin into pieces, remove the seeds, put in the oven for 45 minutes and blend the baked flesh. You can use the puree prepared in this way, put it in the fridge or freeze it to have it at hand when you need it, if you fancy a pumpkin dish.

Breakfast

For a change from sandwiches or cereals, you can prepare pumpkin pancakes.

Ingredients: 1 and 1/4 cups of flour 1 and 1/3 cups of milk 3/4 cup pumpkin puree 4 eggs 55 g butter 3 tablespoons of sugar, honey or sweetener for dishes 2 teaspoon baking powder 1/2 teaspoon cinnamon Pinch of salt

Execution:

1. In a bowl, combine the dry ingredients: flour, sugar, baking powder, cinnamon, salt.
2. In another bowl, combine the pumpkin puree, egg yolks, milk, melted butter.
3. In another bowl, beat the egg whites.
4. Add the wet ingredients with the pumpkin to the dry ones and mix. Add egg whites and combine gently.
5. Fry the pancakes for 1-2 minutes on each side.

Snack

Pumpkin is not only dishes, but also drinks. Be sure to try the cocktail below!

Ingredients: 1 cup pumpkin puree 3/4 cup of milk 1 cup of Greek yogurt 2 frozen bananas 1 teaspoon of honey Cinnamon, ginger, nutmeg or gingerbread spice Water

Execution:

• Blend all ingredients together.

Dinner

Pumpkin works great as an addition to pasta, both in the form of puree, which will thicken the sauce, as well as in pieces.

Ingredients: 1 small pumpkin (about 1 kg) 500 g of ribbon noodles 1 onion 1-2 cloves of garlic 1 hot sausage, e.g. chorizo, Cossack 1 tablespoon of butter 1/2 cup of cream Rosemary, sage Salt pepper

Execution:

1. Peel the pumpkin, remove the seeds, and dice it.
2. Dice the onion and garlic, fry in butter. Add the chopped sausage.
3. Add the pumpkin, season and fry for 3 minutes. Pour over the cream and simmer until the pumpkin is tender.
4. Finish with chopped herbs. Serve over cooked pasta.

Desert

Here, pumpkin pie is not as popular as, for example, in England or the USA. However, it is also worth introducing this tasty vegetable here.

Ingredients: 2 cups pumpkin puree 3/4 cup sugar 2 eggs 2 cups of milk 1/2 teaspoon of cinnamon, nutmeg, and salt 1/4 teaspoon of ginger Biscuits on the bottom Butter

Execution:

1. Blend the biscuits with the butter until a thick mass is formed. Put the plaques on the bottom.
2. Stir in the pumpkin, sugar, beaten eggs and spices.
3. Add the milk and continue to mix until everything is well mixed.
4. Pour onto the baking tray. Bake 10 minutes at 220 degrees, then lower to 150 degrees and bake another 40 minutes.

Supper

Pumpkin chili for dinner? Why not. It will warm up and saturate, and at the same time delight with its taste.

Ingredients: 1 small pumpkin 300-500 g turkey fillet 1 onion 1 green pepper 3 garlic cloves 1 can of tomatoes 1 can of white beans 2 tablespoons of olive oil Cumin, chili, salt, and pepper Water 

Execution:

1. Chop the onion and garlic, dice the meat. Toss the vegetables and turkey into the hot oil.
2. Dice the pumpkin. Throw in the rest of the ingredients. Sprinkle with water.
3. When the pumpkin is soft, pour in the tomatoes and add spices. After boiling, add the drained beans.
4. Cover and simmer for 20-30 minutes.
5. Serve sprinkled with chopped coriander or parsley.

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