What can you cook from pumpkin: quickly and tasty - recipes!

There are many diets for losing weight. One of them is based on eating a variety of pumpkin dishes over a certain period of time. Moreover, there is more than one dietary recipe with pumpkin.

Pumpkin is a delicate product that also helps in the fight against excess weight. Pumpkin is extremely easy to prepare, resulting in dishes that everyone will enjoy.

There are dozens of variations in the preparation of this healthy vegetable - from appetizers and salads to delicious desserts and sweet pastries. All this variety can be introduced into the diet while following a diet. So there is no such thing as a boring, bland and monotonous menu!

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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Benefits of pumpkin for the body

Possessing high taste, pumpkin has low nutritional value and therefore is very often used as the basis of diets for weight loss and fasting days. Many housewives have a rather negative attitude towards this vegetable, motivating their refusal by the complexity of preparation and the large amount of waste, but the fact remains: pumpkin is rich in nutrients and brings only benefits to the body. It contains:

1. Beta carotene. It is a natural antioxidant and has a beneficial effect on immunity, vision and skin condition.
2. B vitamins.
3. Copper and iron. They participate in the process of hematopoiesis and can prevent the development of anemia.
4. Potassium and magnesium, which are part of it, restore electrolyte balance.

Pumpkin is a fairly frequent guest on the menu for weight loss.
Freshly squeezed pumpkin juice has a mild laxative effect, and the seeds have long been known for their anthelmintic properties.

Pumpkin is especially beneficial for a woman’s body: when consumed regularly, it has a gentle effect on hormonal levels and increases fertility.

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.

Advantages and disadvantages

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.

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.

Pumpkin salad with cheese

fifochka.blogspot.ru

Ingredients

• 200 g pumpkin;
• 100 g of pickled cheese (brynza, suluguni, Adyghe, Chechil, feta);
• 20 g olives;
• olive oil, Mediterranean herbs, salt, pepper - to taste;
• lettuce leaves - optional.

Preparation

This salad is prepared in a hurry. It will perfectly decorate any table and win the hearts of your guests with its unusual taste. So. Cut the pumpkin and cheese into 1-2 cm pieces, mix the ingredients with olive oil, seasonings and halved olives. The finished dish can be decorated with lettuce leaves.

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.

Pumpkin marmalade

heaclub.ru

Ingredients

• 1 kg pumpkin;
• 500 g sugar;
• ½ lemon.

Preparation

Choose a pan with a wide and thick bottom. Cut the pumpkin into cubes, boil in a little water for 10 minutes and puree in a blender. Add sugar to the finished mixture and cook over low heat for half an hour, stirring constantly. Then add ½ lemon and continue to simmer the mixture for an hour. The finished marmalade will easily come away from the walls and bottom of the pan.

Place the pumpkin marmalade on parchment (the thickness of the layer should not exceed 2 cm) and leave to dry for 3-5 days. Then cut it into slices, dry it on both sides in a low-heat oven and sprinkle with powdered sugar.

Homemade pumpkin marmalade should be stored in a cool, dry place.

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.

What is the best dish to eat for dinner?

Almost all dietary pumpkin dishes are suitable for evening meals. However, raw pumpkin salad is ideal for weight loss. Thanks to its low GI, pumpkin in a vegetable salad does not cause sharp fluctuations in blood sugar levels. This means that you will not be haunted by an acute feeling of hunger a couple of hours after eating.

Vitamin pumpkin salad

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.

General rules

The popular pumpkin diet has a lot of positive reviews, primarily due to its simplicity: you can cook any dishes, use a variety of recipes, and drink dietary juice from the vegetable. According to nutritionists, with the help of a pumpkin menu, even in just a few days you can cleanse your body of toxins , waste, get rid of extra pounds and get enough of vitamins and microelements . Pumpkin has a unique vitamin composition. A properly grown vegetable without the use of nitrates is rich in:

• vitamins: PP , E , K , A , B , C , T ;
• proteins;
• carbohydrates;
• microelements: calcium, phosphorus, iron, zinc, sulfur, potassium, magnesium, copper;
• omega-3.

Traditional medicine has long used pumpkin for hypertension , atherosclerosis , liver cirrhosis , anemia , impotence, and depression .

Is it possible to eat pumpkin on a diet?

The main advantage of pumpkin for weight loss is its low calorie content - 22 kcal in its raw form and 25 kcal after heat treatment. Pumpkin pulp contains almost no fat, but is rich in carbohydrates and proteins, which the body needs so much for saturation. The vegetable is rich in fiber, which perfectly cleanses the digestive tract and quickly removes excess fluid from the body. The pulp and seeds of the orange vegetable are suitable for cooking. What causes weight loss:

• acceleration of lipolysis;
• activation of metabolism;
• improved digestion;
• increasing endurance and performance, which leads to stimulation of physical activity and additional burning of calories;
• quick saturation due to fiber, which allows you to reduce the size of portions;
• improving mood, which eliminates overeating and eating problems.

Plant fiber, like a sponge, cleanses the digestive tract, liver system, kidneys, and blood. The raw product is famous for its mild laxative effect.

Important Terms

You can get the maximum benefit from pumpkin if you adhere to certain rules for consuming vegetables as part of diets and fasting days. These simple rules will help you achieve results faster and avoid negative side effects:

• Choose a vegetable with pale yellow flesh rather than bright orange.
• In the morning, on an empty stomach, you can drink a glass of pumpkin juice or eat a handful of pumpkin seeds. Getting into the digestive tract at the very beginning of the day, these products guarantee a powerful antioxidant effect and maximum removal of toxins and waste.
• The most dangerous product is raw pumpkin. Despite all its benefits, it can provoke flatulence, bloating, and in some cases, diarrhea. In its raw form, the vegetable can be eaten between meals in very limited, small quantities.
• For weight loss, the optimal daily caloric intake is 1500 kcal for men and 1200 kcal for women.
• It is unacceptable to consume sugar and salt if you are using the pumpkin diet to lose weight. The same goes for marinated fried foods.
• If you're feeling hungry, you can snack on a small slice of raw pumpkin.
• It is mandatory to adhere to the dietary regime - up to 2 liters of clean water per day.
• The last meal is at 18:00, later is not allowed.
• Pumpkin dishes should be low-calorie; try not to use oil to prepare them.
• Exiting the diet should be smooth and gradual.

It is important not to forget that you can speed up the process of getting rid of extra pounds through physical exercise. Be sure to play sports. Moderate physical activity will help avoid bloating and flatulence.