Pumpkin contains significant amounts of beta-carotene as well as quite a lot of calcium, potassium, and B vitamins. Apart from that, it has one more advantage – it is low in calories. Persons who are people can eat it without any remorse on diet. One hundred grams is only about 30 kilocalories. Admittedly, the pumpkin has enough high glycemic index, but with a small amount of carbohydrates it is not a big problem.
The healthiest part of a pumpkin is its seeds. Unlike the flesh, they are quite caloric, because one handful is over 100 kcal, but they provide significant ones amounts of healthy unsaturated fatty acids, protein, vitamin E, potassium, phosphorus, magnesium, iron and zinc.
Pumpkin seeds are used to obtain oil rich in poly- and monounsaturated fatty acids and fat-soluble vitamins. It also contains other substances biologically active e.g. phytosterols. It has a nutty flavor and great suitable for salads. It is unfortunately quite expensive, it shouldn’t be either used for frying.
Sweet and dry
Pumpkin is very often used in TV cooking programs. However, this is not surprising, because the pumpkin has more than just qualities healthy, but most of all it tastes good. It is a universal vegetable, you can prepare compote, soup, exquisite dinner, and even a cake from it. In in fact, a pumpkin is suitable for virtually any meal. Below the pumpkin menu:
Breakfast: Pumpkin porridge
Ingredients:
- Pumpkin flesh without skin
- Milk
- Nuts hazelnuts
- Flakes oatmeal
- Cinnamon
- Dried cranberries
Way preparations:
Cut the pumpkin flesh into small pieces and place on a baking sheet baking. Bake for 30 minutes at 180 degrees, then transfer in a bowl and set aside for a while, covered. Mash with a fork. Add milk and oatmeal, then bring to a boil. Add the rest of the ingredients.
XNUMXnd breakfast: Banana and apple cocktail with pumpkin seeds
Ingredients:
- banana
- Natural yogurt
- Apple
- Pumpkin seeds
A method of preparing:
Peel the apple and remove the seed core. Then blend with banana and yogurt. Add crushed pumpkin seeds.
Lunch: Pumpkin spaghetti
Ingredients:
- Pasta whole grain for spaghetti
- Pumpkin flesh
- Garlic
- Dried tomatoes
- Olive z olives
- Take-offs parmezan
- Dried tomatoes
- Olives black
- Basil
- Salt pepper
Way preparations:
Dice the pumpkin and fry in hot olive oil, until it becomes soft. Add chopped garlic and sun-dried tomatoes. Season with a little salt and pepper. Toss with cooked al dente pasta. Sprinkle cheese, olives and basil leaves.
Snack: Pumpkin pie
Ingredients:
- The flesh of pumpkin
- Wheat flour whole grain
- Jaja
- Milk
- Seeds sunflower
- Flakes oatmeal
- Almonds
- Natural yogurt
- Sugar
- Soda
- Raisins
- Vanilla, cinnamon
Way preparations:
Dice the pumpkin and put it in a pot with a small amount water, cook covered. When the pumpkin is soft, mash it with a fork. Mix the pumpkin with the egg and oatmeal, set aside for a moment for the cereal softened. Add all other ingredients except the sunflower seeds. Blend exactly. Transfer to a baking tin. Roast the sunflower seeds dry pan and sprinkle them on the cake. Put in the oven preheated to 180 degrees and bake for about 50 minutes.
Dinner: Salad with broccoli, chicken and pumpkin seeds
Ingredients:
- Broccoli
- Pumpkin seeds
- Tomato
- Yogurt natural greek type
- Garlic
- Meat z chicken breasts
- Olive z olives
- Pepper, salt, sweet pepper
A method of preparing:
Slice the meat into cubes, rub with olive oil and spices. Wrap in baking foil and bake in oven. Divide the broccoli into smaller pieces and steam them. Pumpkin seeds roast in a dry frying pan. Stir in the tomato, broccoli, meat, and pumpkin seeds. Pour the whole garlic sauce made of yoghurt, chopped garlic and pepper.
Main photo: pvera / Foter / CC BY
Photo in text 1: Luca Nebuloni / Foter / CC BY
Photo in text 2: Migle Seikyte / Foter / CC BY-SA