5 quick and easy ways to prepare pumpkin
Pumpkin has rightly earned the title of star of the cold season in terms of nutrition due to its rich content of nutrients, such as: vitamins A, B1, B3, B6, C, E, folic acid, potassium, iron, selenium, calcium, fiber and so on It has a low calorie count (about 26 kcal / 100 grams), so it can be confidently consumed in large quantities even in weight loss diets.
Here are just a few reasons why you should include it in your diet:
- Reduces the risk of cancer;
- Lowers cholesterol and prevents cardiovascular disease;
- Helps in the weight loss process;
- Helps boost the immune system;
- Antioxidants in pumpkin help to beautify the appearance of the skin;
- Prevents diabetes;
- Helps digestion;
- Improves eyesight.
Here are some tips on how to include pumpkin in your diet.
1. Baked pumpkin
After you have cut the pumpkin and cleaned it of seeds, put it in the oven (in a tray lined with baking paper) over medium heat for about an hour, after which you can eat it as such or sprinkle with cinnamon. Your pumpkin is baked if it passes the fork test (if it easily enters it).
2. Pumpkin salad
After the baked pumpkin has cooled, cut it into cubes and add a piece of feta cheese or tofu, 1 teaspoon of your favorite seeds (may even be pumpkin, but dried), a thinly sliced red onion, ½ avocado and a boiled egg. Prepare a dressing from a teaspoon of olive oil, a tablespoon of balsamic vinegar, salt and pepper to taste, mix all ingredients and the salad is ready.
3. Pumpkin puree
You can use pre-cooked or boiled pumpkin puree to mash with a special mixer or utensil. Add salt, a little milk and butter and you can serve the dish as a garnish instead of the classic mashed potatoes.
4. Pumpkin muffins
For muffins you will need:
- 3 eggs;
- 120 grams of butter;
- 200 grams of grated pumpkin;
- 100 grams of sugar;
- A pinch of salt;
- ½ teaspoon of cinnamon;
- 6 tablespoons flour;
- Vanilla essence.
Whisk the egg whites together with the sugar. Separately mix the melted butter with the yolks and pumpkin. Add the salt, vanilla and cinnamon, then lightly mix together all the ingredients with a spatula. At the end, with wide movements, just as easily add the flour. Pour the composition into muffin tins and bake (180 degrees) for about 25 minutes. When they pass the toothpick test, the muffins are ready.
5. Pumpkin pie
You will need:
- 1 kilogram of grated pumpkin;
- A packet of pie sheets;
- 100 grams of butter or oil;
- A pinch of salt;
- ½ teaspoon of cinnamon;
- 1 egg;
- 5-6 tablespoons sugar (optional).
After grating the pumpkin, put it in a saucepan and cook it for 5-10 minutes with a little butter or oil, and at the end add the salt and cinnamon. Prepare a stove tray lined with butter or baking sheet. The pie sheets are used according to the recommendations on the package. Don’t forget to add a few drops of oil or melted butter between them. After you put the first row of leaves, add ½ of the pumpkin quantity, again some pie sheets and then the rest of the composition. Top the pie with a new layer of sheets that you will grease with a beaten egg. Leave in the oven for about 40 minutes on medium heat.
