Pumpkin baked in the oven. Calorie content, nutritional value, glycemic index, benefits, harm. Recipes with and without meat, sugar, honey

Pumpkin is beneficial for the body due to the content of microelements and vitamins, such as retinol, tocopherol, vitamin D, niacin, zinc, potassium, calcium. The product contains fiber, which improves digestive function. Pumpkin baked in the oven is suitable for overweight people, as it has low calorie content (46 kcal).

It speeds up metabolic processes, lowers cholesterol levels, and gives strength. The product must be consumed in moderation, as it can harm the body. Pumpkin should not be eaten if you have diabetes, flatulence, gastritis, ulcerative lesions of the digestive tract, intestinal obstruction, high blood pressure and other diseases.

It is not recommended to consume pumpkin for professional athletes or people actively involved in sports. The product reduces metabolism and reduces muscle mass. Pumpkin can provoke dehydration, digestive disorders, and allergies.

Calorie content, BJU, glycemic index

Pumpkin is a dietary vegetable, as it is low in calories - 46 kcal per 100 g.

When compiling a menu, they also look at the ratio of proteins, fats and carbohydrates (BJU) per 100 g:

• proteins - 1.2;
• fats – 0.3;
• carbohydrates – 12.0.

To organize dietary nutrition, it is important to know the glycemic index. GI shows the level of glucose in the bloodstream after eating. The glycemic index of products is compared with the GI of pure glucose, which is 100. The glycemic index of pumpkin is 75. This is a high indicator, therefore, in case of diabetes, the product can cause a sharp increase in blood sugar.

Harm of baked pumpkin and contraindications for use

Despite all the value of baked pumpkin, there are cases when the benefits can turn into harm. This applies to:

• gastritis with low acidity;
• diabetes mellitus;
• intestinal colic;
• diseases of the digestive system in acute form;
• disturbances of the acid-base balance in the body;
• duodenal ulcers.

The seeds of the fruit contain acids that are harmful to the destruction of tooth enamel. Therefore, after eating them, you must rinse your mouth thoroughly with water.

It is also not recommended to overuse raw pumpkin seeds during pregnancy: this can cause premature birth.

We recommend reading: What are the benefits of pumpkin seeds and how to take them, reviews

Classic recipe

Classic oven-baked pumpkin is the simplest recipe. Its calorie content is low due to the absence of oil, sugar and other additives.

Composition of ingredients

To prepare the dish you need:

• fresh pumpkin – 1 pc.;
• water (volume depends on the number of servings);
• clay pots.

Step-by-step cooking process

To make the dish tasty, you must strictly follow the cooking instructions:

1. Before cooking, the vegetable must be washed and cut into 2 halves. The seeds in the cut halves should be removed with a tablespoon.
2. You definitely need to cut off the crust of the pumpkin. It is removed with a knife or hand peeler. You should clean it carefully, as the crust is very dense and slippery.
3. After peeling, the vegetable must be cut into small pieces or slices. The size of the pieces affects the quality of cooking. Slices or cubes that are too large may not bake well, which will affect the taste.
4. Next you need to prepare the pots. Before use, the dishes should be washed and dried with a napkin. It is recommended to place vegetables in pots up to the top with a slide. For 4 servings you will need 1 kg of pumpkin. The pots need to be filled with 50 ml of water.

5. The pots with the contents should be covered with a lid and placed on a baking sheet so that they stand stable. Next you need to put the pots in the oven. It is recommended to bake at 180°C for 1 hour. The duration of heat treatment may vary depending on the size of the pieces or the quality of the pumpkin.
6. At the end of the hour, the dish must be removed from the oven and then checked for readiness. The product is considered fully baked if the inserted tines of a fork easily penetrate the pulp. If you feel that the pieces are still a little hard, put the pots in the oven for a few more minutes.

What can I add?

Sugar can be added to taste. At the end of cooking, you can add honey instead of sugar. You shouldn't add it right away. During heat treatment, honey loses trace elements and vitamins. You don't have to add anything to the dish. In this case, the pumpkin will taste bland.

How to serve a dish

It is advisable to serve the dish on the table in a beautiful plate, pouring honey over the pieces. Can be consumed both warm and cold. A dish with honey has a pleasant sweet taste, so it is suitable as a dessert for tea.

How to use baked pumpkin for medicinal purposes

The benefits of oven-baked pumpkin for the body can be a good help in taking pharmaceutical medications, especially since its organic origin eliminates the risk of harm to the body. Its use can improve the functioning of the cardiovascular system, liver and kidneys, and relieve insomnia and stress.

The dish has specific uses for different types of diseases.

For cardiovascular diseases

Beneficial properties of baked vegetables for the heart and blood vessels:

The potassium contained in the fruit helps the heart maintain a stable rhythm. Regular consumption can reduce the risk of disorders of the tone of the heart muscle and also blood vessels.

Thanks to vitamin A, the manifestation of angina pectoris is reduced.

Microelements in baked pumpkin help reduce high blood pressure.

Regular consumption of the dish helps remove “bad” cholesterol from the body, thereby reducing the risk of developing atherosclerosis.

The baked fruit is also useful for anemia due to the content of iron, vitamin B12 and vitamin A, which promote hematopoiesis.

People suffering from arrhythmia, angina pectoris and tachycardia can consume the dish without harm to health - without restrictions. The recommended minimum intake is 3–4 servings per week.

When treating or preventing atherosclerosis, it is necessary to consume the pulp of baked pumpkin, and when relieving hypertension, pumpkin seeds are of particular benefit.

For diseases of the bladder and kidneys

For the genitourinary system, the benefits of pumpkin are manifested in its ability to help cleanse the kidneys and bladder of deposits of salts and stones. Baked pumpkin can increase urination without irritating the kidney tissue. The pulp and seeds of the product have especially useful properties as a diuretic.

In the treatment of kidney and bladder diseases, the baked peel has valuable properties. To do this, you need to cut off its top layer, divide it into small pieces, bake it in the oven and dry it a little.

To prepare the decoction you will need about 30 tbsp. l. dried peel, and for one serving of broth - 1 tbsp. l.

It must be poured with half a liter of water and cooked over low heat until half the liquid has boiled out of the pan. After this, let the broth brew for about 12 hours, and then strain through cheesecloth.

The course of treatment is 30 days according to the scheme: 10 days of admission - 10 days of rest, and then another 10 days of admission.

The baked pulp can be consumed on a daily basis: it also helps get rid of “dirt” in the kidneys.

Baked pumpkin for heavy legs and swelling

Baked pumpkin is also a good helper for external use: it has the property of removing heaviness and pain in the legs after long physical activity.

The recipe is simple: grind the baked pulp and apply the warm pulp to your feet for about half an hour. The result will be the elimination of fatigue, pain and discomfort in the legs.

For stress and insomnia

Pumpkin cooked in the oven can also be a useful medicine for the nervous system: consuming it will help get rid of insomnia, stress, and bring your mental state back to normal. To do this, take a special decoction with the addition of baked pulp and honey. The drink is regularly consumed before bed.

For diabetes

With this disease, there is a disruption in the production of insulin, a hormone from the pancreas, which causes an increase in blood sugar.

Research conducted at the East China Physiological University has established the beneficial properties of pumpkin in the treatment and prevention of diabetes, thanks to the following contained in the vegetable:

• antioxidants that restore pancreatic tissue;
• chiro-inositol, which stimulates insulin production.

However, not everything is so simple: baked pumpkin has the property of increasing its glycemic index, and this is a risk factor for blood sugar levels.

Important! Despite all the benefits of pumpkin for those suffering from diabetes, it should be remembered that at the same time it is a vegetable containing starch, which can cause harm if sugar levels sharply deviate from the norm, the same applies to a dish baked in the oven.

Caution should be exercised with the product in case of type 2 diabetes, when the consumption of vegetables (preferably raw) is recommended to be reduced to a minimum. And in case of severe decompensation, using it in any form is contraindicated.

The recipe for baked pumpkin for diabetes can only be used by those suffering from the first type of disease: sliced ​​​​pumpkin is baked in the oven on foil or parchment. A few minutes before the product is ready, you can grease it with a small amount of melted butter.

Lenten pumpkin with garlic

The recipe is relevant for lovers of spicy food. Garlic, which is part of the dish, makes it tastier and piquant.

Composition of ingredients

The dish has a clear set of ingredients:

• pumpkin, cut into slices – 450 g;
• garlic – 1-2 heads;
• salt, pepper - according to taste preferences;
• olive oil – 50 g;
• basil, thyme, possibly adding oregano;
• balsamic vinegar – 10 g.

Step-by-step cooking process

For proper preparation, it is recommended to follow the recipe:

1. The pumpkin should be cleaned of seeds and skin. For this recipe, it is possible to add vegetables with peel. In this case, you need to bake the product properly so that the skin becomes soft. The vegetable should be cut into slices.
2. Next you need to make the seasoning. It is prepared in a deep bowl. Pour olive oil into a container, add spicy seasonings: basil, thyme, oregano. It is recommended to place the garlic cloves next to the pumpkin slices so that the dish is imbued with flavor. For lovers of spicy food, garlic can be grated.
3. Place the pumpkin on a baking sheet, having previously covered it with foil. The slices are poured with a mixture of seasonings, after which the ingredients are mixed by hand. You can coat each piece separately with seasoning using a silicone brush. Next you need to put the garlic in a baking tray.

4. After all the preparatory manipulations, the baking sheet can be placed in the oven. It is recommended to bake the dish at a temperature of 170-180 °C. The duration of heat treatment is 40-45 minutes.

During baking, it is advisable to check the readiness with a fork so as not to dry out the dish. Pumpkin can replace potatoes.

How to serve a dish

It is recommended to serve the dish hot with meat as a side dish. Can be consumed during lunch or dinner.

Pumpkin cookies

Lovers of sweets will definitely appreciate pumpkin cookies, which also have a rich aroma thanks to nutmeg and cinnamon.

Required:

• pumpkin – 300 g;
• egg – 1 pc.;
• butter – 200 g;
• sugar – 200 g;
• flour – 300-400 g;
• cinnamon – 1 teaspoon;
• nutmeg – 0.5 teaspoon;
• soda – 0.5 teaspoons;
• apple cider vinegar or lemon juice – 1 teaspoon;
• salt.

Steps:

1. Cut the vegetable pulp into small pieces and cook in water, after adding a pinch of salt to it (20-25 minutes).
2. Grind the softened butter with sugar, add the egg and spices.
3. Crush the pumpkin into a puree and add it to the egg-butter mixture.
4. In a separate bowl, sift flour with baking soda, slaked vinegar or lemon juice.
5. Add flour to the pumpkin-butter mixture and knead into a soft dough.
6. Roll out the pumpkin dough into a layer 0.5 cm thick and cut out cookies using a mold or glass.
7. Place the cookies on a baking sheet lined with baking paper and bake for 20-25 minutes at 190°C.

Along with pumpkin, you can add apples or quince to cookies.

Pumpkin with apple in the oven

This recipe is considered the most popular, as apple and pumpkin go well together.

Composition of ingredients

To prepare the dish, use the following ingredients:

• pumpkin - 500 g;
• apples - 3-4 pcs.;
• lemon - 1 pc.;
• water - 100 ml;
• granulated sugar - 80 g;
• butter - 30 g.

It is recommended to choose sweet apples for the dish.

Step-by-step cooking process

The dish should be prepared as follows:

1. The pumpkin must first be cleared of seeds and skin, cut into cubes or cubes. It is not advisable to cut very coarsely, as it increases the baking time of the dish. The pieces should be poured onto a baking sheet lined with baking parchment.
2. Next you need to cut the apple. The fruit should be washed under running water and wiped with a napkin. Next, cut the apple in half, remove the seeds, and then chop into pieces the same size as a pumpkin. The chopped fruit is poured onto a baking sheet. If necessary, you can remove the peel from the apple.
3. After grinding the main ingredients, you need to add sugar and lemon juice. Next, mix everything with a spoon or your hands, add squeezed lemon cut into pieces, pour 100 ml of water, add pieces of butter.

4. Preheat the oven to 200°C in advance, then place a baking sheet. Baking duration is 35-40 minutes.

How to serve a dish

The dish is served on a plate. It is suitable for lunch as a dessert or instead of porridge for breakfast. The product is ideal for the holiday table.

How to get out of a diet correctly

There are no special rules for exiting the 4-day diet.
If the dietary restrictions lasted longer, on the last day before changing the diet, animal protein (egg or lean meat, depending on the allowed dishes) must be added to the menu. In the last 2-3 days, you can slightly increase your caloric intake. After a long diet for 3-4 days, you need to stick to a lighter version of the usual menu, i.e. exclude sweets, baked goods and fried foods. Meat and fish can be consumed in the usual quantities. You need to eat at least 3 times a day.

To maintain the results of the diet, you need to continue to exercise at least 2 times a week. You can’t overeat or eat fast food, otherwise the weight will come back.

Since pumpkin contains little choline, you need to add turkey or cod to your diet after leaving the diet. To compensate for the deficiency of vitamin B2, you will have to introduce buckwheat, oatmeal or green peas into your diet.

Pumpkin stuffed with meat

Pumpkin goes well with a variety of foods, including meat. In this recipe, the vegetable is used as a pot.

Composition of ingredients

To prepare the dish you need to buy the following products:

• pork - 0.5 kg;
• potatoes - ½ kg;
• eggplants - 2 pcs.;
• onions - 2 pcs.;
• garlic - up to 3 cloves;
• basil, parsley, dill - to taste;
• salt, crushed black pepper - to taste;
• sunflower oil.

The pumpkin acts as a pot, so it is chosen in a small size. The most ideal option is an elastic fruit of a summer variety.

Step-by-step cooking process

The dish must be prepared step by step:

1. The pumpkin needs to be washed, cut off the top, and remove the seeds. It is recommended to leave the pulp on the walls so that it is saturated with meat and other ingredients.
2. Next you need to prepare the filling. Pork meat should be cut into pieces. Pour oil into a frying pan and heat it up. Next, pour the meat into the frying pan and fry until done. You can add seasonings and salt to the finished meat and leave in a hot oven for 10 minutes.
3. Eggplants and potatoes should be chopped into cubes of the same size, then mixed with meat, onion and garlic. Place the mixture into the pumpkin.
4. It is recommended to preheat the oven to 200°C, then bake the stuffed pumpkin. Baking time is 60 minutes.

Pumpkin baked in the oven, which is low in calories, goes well with meat.
Oven-baked pumpkin, whose calorie content is slightly higher than the classic recipe, is very healthy and tasty due to the presence of meat and seasonings.

How to serve a dish

Serve on a plate and cut out pieces in the form of triangles, like a cake. You can decorate with greenery. The dish is suitable for a festive table.

Chemical composition

The composition of this melon crop is influenced by its variety, as well as growing conditions. More than 90% of pumpkin consists of water.

How many carbohydrates, fats and proteins are in pumpkin?

As for BZHU, the ratio is as follows:

• proteins – 1.3 g;
• fats – 0.3 g;
• carbohydrates – 7.7 g.

Plant proteins are responsible for the functioning of the gastrointestinal tract. They are easier to digest compared to their animal alternative and do not overload the human body.

Vegetable fats do not contain cholesterol, so they do not harm blood vessels and the heart, reducing the risk of blood clots.

Plant carbohydrates are represented by polysaccharides. They reduce the feeling of appetite and at the same time prolong satiety.

The vegetable also contains ash (0.7-0.9 g). Its quantity depends on the frequency of ash fertilizing.

Vitamins and nutrients

The pulp and peel are the most useful fiber, which contains:

• vitamins (C, E, B);
• trace elements (potassium, magnesium, phosphorus, sodium);
• phospholipids;
• carotenoids;
• unsaturated and polyunsaturated acids (stearic, linoleic, oleic);
• pectin substances;
• L-arginine;
• ß-carotene.

In addition to the pulp and peel, pumpkin seeds also contain beneficial substances. In particular, they are rich in zinc, which is indicated for men as it is involved in the synthesis of testosterone.

Pumpkin stuffed with mushrooms and meat

You can bake pumpkin with mushrooms and meat. This combination makes the dish very tasty.

Composition of ingredients

Ingredients you will need to prepare the dish:

• small dense pumpkin – 1 pc.;
• chicken – 400 g;
• onion – 1 pc.;
• carrot – 1 pc.;
• champignons – 250 g;
• potatoes – 350 g;
• parsley – 15 g.

Champignons go perfectly with any meat, but especially with chicken.

Step-by-step cooking process

In order for the stuffed pumpkin to turn out delicious, you must follow the cooking rules:

1. Vegetables need to be chopped finely. The pieces should be the same size and shape.
2. The chicken is minced into long strips by cutting along the grain.
3. Mushrooms are cut into slices.
4. Next, you need to fill the pumpkin with ingredients, add salt and seasonings. The contents must be filled with 0.5 tbsp hot water.

5. The pumpkin should be covered with a lid and placed in a preheated oven at 200 °C for 40-45 minutes.

How to serve

Serve on a plate, cutting out a piece along with the filling and the pumpkin itself. It is advisable to decorate with greenery. The product can be consumed at lunch and dinner. This recipe is suitable for any holiday.

Basic principles and rules

You cannot eat later than 3 hours before bedtime.
Since pumpkin is a high GI food, it dramatically increases blood sugar. After 11:00 pm, the liver stops producing glucose, so all excess calories turn into fat. Snacking on pumpkin at night will not only prevent you from losing weight, but will also “gain” new kilograms. For the diet to be effective, it is necessary to accurately calculate the calorie intake. You must consume at least 1200 kcal per day, otherwise you can cause metabolic disorders. For men, this figure is higher - at least 1600 kcal.

Although pumpkin is a low-calorie food, consuming it in excess will cause weight gain.

Vegetable stew in pumpkin

A popular dietary product is vegetable stew. Vegetables are placed directly into the pumpkin.

Composition of ingredients

Ingredients for cooking:

• pumpkin;
• carrots – 2 pcs.;
• celery – 2 pcs.;
• cauliflower – 0.5 heads;
• green peas (fresh, frozen, canned) – 100 g;
• garlic – 2 cloves;
• spices;
• fresh herbs;
• salt - according to taste preferences;
• sunflower oil (should be odorless).

You need to choose a pumpkin that is dense and small in size.

Step-by-step cooking process

For proper preparation, you must follow the instructions step by step:

1. You should prepare the pumpkin for stuffing by cutting off the top. The vegetable will be used as a pot. To do this, you need to remove the seeds with a spoon and take a little pulp.
2. Carrots and celery must be cut into slices, cabbage should be chopped. Heat the sunflower oil in a frying pan, fry the carrots and celery. Next, add the pumpkin pulp, cut into pieces, as well as cauliflower. Simmer the mixture until half cooked, then add green peas and spices.

3. Stewed vegetables should be placed in the pumpkin and closed with a lid. It is recommended to preheat the oven to 200 g, then place the stuffed vegetable there. Baking time is 30 minutes. It is recommended to check readiness with a match. If the wall of the pumpkin is easily pierced, then the dish is ready.

Pumpkin baked in the oven has a low calorie content due to the filling with vegetables. The dish is ideal for people watching their figure.

How to serve the dish

The product should be served in triangles. You need to cut out a piece along with the filling and pumpkin. The product is suitable for holidays or everyday use.

Useful properties of baked pumpkin

When baked, the vegetable does not lose its beneficial properties, and even enhances its abilities:

• strengthen the cardiovascular system thanks to the potassium in its composition, which helps prevent hypertension and other heart diseases: for this, it is enough to consume only 200 - 300 g of the product per day;
• help cleanse the kidneys and bladder: baked pumpkin can be a good preventative and medicinal remedy against kidney stones, as well as cystitis;
• strengthen the walls of blood vessels;
• normalize the functioning of the nervous system, preventing insomnia and nervous disorders;
• as a hepatoprotector, restore liver function.

The benefits of baked pumpkin in normalizing intestinal function are known: stimulating peristalsis and removing toxins.

Pumpkin with chicken and lentils

Lentils are legumes and contain many microelements and vitamins. It goes well with many foods, including pumpkin.

Composition of ingredients

The main ingredients are:

• pumpkin - 1 pc. 2 kg;
• chicken breast - 500 g;
• lentils - 190 g;
• onion - 1 pc.;
• tomatoes - 200 g;
• sweet pepper - 1 pc.;
• sunflower oil - 45-60 g;
• salt, pepper - as needed;
• spices - paprika, thyme, coriander, cumin, hops-suneli - 1 tsp;
• adjika - 15 g.

Step-by-step cooking process

Cooking rules:

1. The chicken needs to be chopped and the onion cut into cubes. Heat the oil in a frying pan and fry the onion until it turns golden. Next, you need to add the meat to the frying pan, then fry for up to 5 minutes.
2. Be sure to soak the tomatoes in boiling water to remove the skin. They need to be cut into cubes and placed in a frying pan with the chicken. It is recommended to fry for about 2-3 minutes.

3. Pour chopped sweet pepper into a frying pan, simmer for 3 minutes, add adjika, spices, and salt.
4. Lentils need to be washed, poured into a frying pan with vegetables and meat, additional salt, if necessary, add water. The dish must be simmered until the water has completely evaporated.
5. The pumpkin needs to be cut by cutting off the lid and removing the seeds. Some of the pulp also needs to be removed so that the wall thickness is 1.5-2 cm.
6. The pumpkin pulp should be cut into pieces and added to the lentils in 5 minutes. until ready.
7. Lentils with meat and vegetables must be placed in a pumpkin and closed with a lid. Next, prepare foil to wrap the stuffed vegetable. The wrapped pumpkin is placed on a baking sheet greased with oil.
8. It is recommended to preheat the oven to 180°C and place the dish there. Baking duration is 1.5-2 hours. You can check readiness with a match or toothpick. At the end of the time, the pumpkin will be easily pierced with a match.
9. After heat treatment, the dish needs to rest for 10 minutes, after which it can be eaten.

How to serve

The dish is cut into pieces so that the filling and pumpkin get on the plate. When serving, the serving is decorated with herbs and green salad. You can add sauce to taste.

Pumpkin diet: many benefits and minimal calories

Nutrition experts state: the diet of a modern city dweller is low in fiber! Snacking on the go, we often grab the “empty” calories of sweets, baked goods and fast food, not covering even the body’s minimum daily requirement of 20-35 grams of pure plant fiber.

A plant that can become a salvation is easy to spot - most varieties of pumpkin are distinguished not only by their respectable size, but also by the bright color of the pulp. Pumpkin received it thanks to the pigment beta-carotene, a powerful natural antioxidant and immunostimulant.

Beta-carotene is also called provitamin A - the body synthesizes this fat-soluble substance, which is essential for vision and the health of body tissues, from beta-carotene on its own. Pumpkin contains more beta-carotene than even carrots (about 5 times), and this element is the first assistant to a big city resident in the fight against the consequences of poor ecology, stress and smoking.

100 grams of pumpkin contains approximately 7 grams of plant fiber, including insoluble healthy fiber and pectins. Thanks to this, orange pulp not only gives a blissful feeling of fullness for a long time, but also normalizes the functioning of the gastrointestinal tract, and also slows down the process of absorption of carbohydrates and fats. Considering the low calorie content of pumpkin (only 23 kcal per 100 grams of pulp), the answer to the question about a pumpkin diet for weight loss seems obvious - you have to try it!

Advantages and disadvantages

There are several advantages of the orange diet:

1. Delicious variety of dishes - the diet is quite rich and will suit many people with its abundance of taste.
2. The menu does not require a lot of expenses - the dishes are easy to prepare, without the use of significant culinary skills and financial investments.
3. No feeling of hunger - the content of pectin and fiber ensures a feeling of fullness for a long time.
4. A short course of the pumpkin diet makes the diet accessible to more people who want to correct their figure.
5. The result of losing weight is 8 kilograms in 14 years - it depends on individual characteristics, but is considered quite achievable.
6. There is an abundance of nutrients and vitamins in pumpkin - during the period of weight loss with limited nutrition, it is very important to receive a vitamin complex that promotes good health and vital activity.
7. Adjusting the functioning of internal organs and systems of the body - promotes the coordinated functioning of the gastrointestinal tract and some systems, such as the cardiovascular and nervous.
8. Removing toxins and waste – the vegetable is a powerful antioxidant.
9. Eliminates problems with stool - improves digestion, has a diuretic and laxative effect.

Among the disadvantages of this diet are the following:

1. Low level of daily calorie content - as a result, the diet is impossible with long-term use.
2. It is not intended for people with an individual intolerance to pumpkin - it will be impossible to eat the proposed dishes every day.
3. Some restriction on products that are of animal origin - not everyone will be able to refuse such food.

Pumpkin filled with minced meat

Pumpkin goes well with minced meat. The dish is easy to prepare due to the simple ingredients included in it.

Composition of ingredients

For this recipe you need to take:

• pumpkin – 1-1.5 kg;
• onion – 1 pc.;
• raw minced meat - 200 g;
• garlic – 2 cloves;
• tomato paste – 1-1.5 tbsp. l.;
• hard cheese – 100 g;
• salt - according to taste preferences;
• crushed black pepper.

Step-by-step cooking process

To prepare the dish, remove the seeds from the pumpkin, remove some of the pulp, and cut off the top to make a pot.

Cooking rules:

1. Prepare the filling. For the filling, you can buy minced meat in the store or make it yourself. Minced meat can be prepared from beef by grinding it through a meat grinder. Do-it-yourself minced meat will turn out no worse than store-bought stuffing.

2. The onion should be chopped and sautéed, the garlic should be grated. The minced meat is fried in a frying pan, garlic, onions, spices, and tomato paste are added there.
3. The filling should be placed in the pumpkin, and then put the dish in the oven. It is recommended to preheat the oven to 180°C. Baking time is 1 hour. Immediately after cooking, you need to open the pumpkin lid, add grated cheese, close it and let it sit.

Pumpkin baked in the oven, which is low in calories, is suitable for dietary nutrition if you are overweight.

How to serve

The dish is served in the form of triangles, cut together with filling and pumpkin. Decorate the serving with greens. If necessary, you can add sauce to taste.

Fasting day on pumpkin

It is recommended to lose weight using pumpkin in different ways. It is popular to hold a fasting day once every 10 days (or once a week). After such a day, the weight often decreases by 1 or 2 kg. If you unload the body for a longer period of time (10 days), you can get rid of 5 kg of excess weight. You can organize a wellness procedure according to one of the options proposed below.

Classical

During the day, you need to eat up to 2 kg of pumpkin in any form (raw, boiled, stewed, baked) at regular intervals, dividing the portion into 6 meals.

Raw reception

During the day you need to eat 500 g of raw vegetables and 1 kg of heat-treated vegetables.

Baked pumpkin

2 kg of pumpkin pulp is divided into small slices and baked without sugar or other seasonings. Use in small portions throughout the day. Oven-baked pumpkin retains the greatest amount of nutrients.

Pumpkin with cottage cheese

A puree (600 g) is prepared from low-fat cottage cheese and pumpkin and eaten throughout the day, after dividing the portion into 4 parts, 150 g each. Between meals, hunger can be satisfied with a glass of green tea or rosehip decoction.

pumpkin juice

During fasting days, it is recommended to use pumpkin juice, which is prepared from the pulp of the vegetable, is not subjected to heat treatment and retains all the beneficial substances and vitamins. Pumpkin juice is well absorbed by the body, has a pleasant taste and beautiful color, helps burn calories, and gives a feeling of fullness for a long time. It is better to make juice from small pumpkins with a bright orange color, which are sweeter than other varieties.

The juice is prepared from grated pulp or using a juicer. Freshly squeezed juice is useful if you get more of a drink that will need to be taken later; before drinking, you need to shake the drink if it is in a container, or mix it with a spoon if the juice is in a glass. Juice cannot replace clean water; while drinking pumpkin juice, you should also drink water, which will allow you to activate the removal of toxins and lose weight.

Pumpkin with apples

The diet should consist of 1 kg of pumpkin and 500 g of apples.

The consumption of products must be alternated; combinations are not allowed.

The fasting day should be carried out in compliance with certain rules:

1. The day before unloading the body, it is not recommended to eat heavy food for dinner. The last intake can be replaced with a glass of yogurt or kefir.
2. It is necessary to exclude any snacks.
3. During the fasting day, you need to use 2 liters of water, exclude tea, coffee, and cocoa from the diet.
4. After leaving the diet, the next day it is better to limit yourself to low-calorie dishes.

Menu for diet

Pumpkin is a low-calorie food, as it contains virtually no fat. The menu for weight loss should be rational. You can't eat just one pumpkin. This can lead to hypovitaminosis. The menu should include a variety of products: cereals, soups, main courses, fruits, dairy products. The preparation of the diet is based on this rule. Sample menu for 3 days:

You can bake pies from pumpkin, prepare main courses, and make salads. When eating on a diet, it is not advisable to combine meat and potatoes. Pumpkin is an alternative to potatoes. You can eat pumpkin puree, it is useful for liver diseases. Pumpkin casserole is considered dietary.

When following a diet, it is very important to exclude salty, fatty, fried foods.

It is recommended to eat only stewed, baked, boiled foods. Meals should be frequent and small. The diet must be combined with physical activity. Oven-baked pumpkin is an optimal product for a healthy diet.

It has low calorie content, due to which it does not allow you to gain weight. Microelements and vitamins included in the product increase immunity and improve the functioning of all body systems.

Vitamin and mineral composition of baked pumpkin

Pumpkin contains many vitamins, minerals and trace elements necessary for our body, which are so necessary for the normal functioning of all organs and systems:

Vitamins:

• A - responsible for normal growth and development;
• C is a powerful antioxidant that helps the body absorb iron;
• T is a rare vitamin that promotes muscle development and weight maintenance;
• D, F, PP, T, E;
• B vitamins: B1 and B2.

A useful set of minerals includes: iron, potassium, magnesium, calcium, zinc, manganese, cobalt, phosphorus, copper, sodium.

The fruit contains folic and nicotinic acids, which affect metabolism, as well as selenium, which is known for its cancer-protective properties.

The composition also includes pectin and dietary fiber, which are responsible for removing toxins from the body.

A rich set of vitamins and minerals, which are so necessary for both an adult and a growing body, speak in favor of including baked pumpkin in the diet of children.

Calorie content of foods possible in the dish

• Apples – 47 kcal/100g
• Dried apples – 210 kcal/100g
• Canned apple mousse – 61 kcal/100g
• Creamy popsicle ice cream – 183 kcal/100g
• Vanilla-chocolate ice cream – 140 kcal/100g
• Vanilla ice cream – 160 kcal/100g
• Milk ice cream – 126 kcal/100g
• Ice cream sundae – 227 kcal/100g
• Creamy ice cream – 165 kcal/100g
• Fruit ice cream – 168 kcal/100g
• Ice cream soufflé – 116 kcal/100g
• Pumpkin – 29 kcal/100g
• Sugar – 398 kcal/100g
• Granulated sugar – 398 kcal/100g

Calorie content of foods: Apples, Pumpkin, Sugar, Ice cream

Results and reviews of those losing weight

Valentina, 33 years old, Stavropol: “2 weeks of eating vegetable cakes, muffins, pancakes and pancakes... Who would have thought that with such a menu you could lose 2 kg.
Although the number is small, I didn’t have to suffer because of it and limit myself in delicacies.” Elena, 27 years old, Cheboksary: ​​“Because of my dislike for vegetables, I didn’t decide on this diet for a long time. But I overcame myself and lost 7 kg in 12 days. Now I feel more energetic, but I miss meat terribly.”

Olesya, 41 years old, Moscow: “At first I tried to lose weight on a protein diet. But this quickly led to problems with the gastrointestinal tract, so I switched to the pumpkin menu. The excess weight came off quickly. I liked that on such a diet you can eat sweet salads and baked goods.”

Pumpkin for weight loss

Pumpkin is useful in the diet, as it contains vitamin T, the use of which helps reduce the risk of obesity, as well as improve the removal of harmful substances from the body. Vitamin T helps prevent anemia and improve blood clotting, as well as speed up the absorption of food.

A large amount of fiber quickly satisfies hunger and suppresses appetite. Due to the fact that pumpkin consists of 90% water, it has low calorie content and is very popular among people who adhere to proper nutrition.

The seeds also contain a large amount of vitamins. They are useful to add to everyday dishes, vegetable and fruit salads, yoghurts, and cottage cheese. The seeds are dense and therefore take a long time to digest. They are good as snacks, after which you don’t want to eat for a long time. The product is considered a natural fat burner and speeds up metabolism.

The seed diet should not exceed more than four days. During this time you can lose about three kilograms. In large quantities, the seeds can cause vomiting.

Due to its low calorie content, pumpkin juice is ideal for people who are overweight. It has a laxative and diuretic effect and helps fight swelling.

It is recommended to arrange fasting days, since juice is good at satisfying hunger. It can be combined with carrot and beet juice. The duration of the diet is 3 days.

Pumpkin calories | 1Diet

Calorie content of pumpkin / Proper nutrition

If you decide to start eating pumpkin, be sure to find out how many calories it contains. And although this autumn vegetable is traditionally considered dietary, pumpkin still has its own calorie content, which will be discussed in this article. And even more so, different ways of preparing pumpkin change the number of calories in the dish, so be sure to take this into account if you are watching your figure.

Different varieties of pumpkin differ little in calorie content; the difference can only be in the amount of carbohydrates. So, the sweeter the pumpkin, the more sucrose it contains, but on average, this vegetable has about 8 grams of carbohydrates per 100 grams of fresh pulp. At the same time, pumpkin contains almost no fat, and their amount is very small to take into account, only about 0.3 grams. Pumpkin also contains proteins, which play an important role in metabolic processes; they are also small, only about 1.5 grams per 100 grams of fresh pumpkin. And in terms of calories, pumpkin is not exactly a dietary product - 30 kcal per 100 grams, which is not so little, but on the other hand, no one eats pumpkin in its pure form in large portions.

Calorie content of baked pumpkin

Baked pumpkin is a favorite fall dish for all vegetarians, and the sweeter the vegetable, the more calories the pumpkin contains. On average, if you take and bake a not very sweet pumpkin, it will contain 80 kcal per 100 grams of the finished dish. But this is provided that you baked the pumpkin without fat, just cut the vegetable into pieces, added a little water and spices, and baked it in the oven in a cake pan, covered with foil.

If you bake pumpkin according to exquisite recipes, preparing it for a holiday dish with meat, salmon or shrimp, then the calorie content of the pumpkin will increase in proportion to the added products.

Calorie content of pumpkin seeds

It is not customary to talk about the calorie content of pumpkin seeds; this product is considered healthy and dietary by default. Meanwhile, it is the seeds in the pumpkin that are the most nutritious.

Like all seeds, pumpkin seeds contain a lot of oil, so their calorie content is high - 557 kcal per 100 grams. Many people do not like pumpkin seeds, but it is necessary to remember that their high calorie content also contains great benefits, and just one handful of this product provides our body with a daily supply of zinc.

100 grams of pumpkin seeds also contain 25 grams of protein, 45 grams of fat and 5 grams of carbohydrates, making it a very filling food. That is why nutritionists recommend using the high calorie content of pumpkin seeds as an aid in creating a diet. Any vegetable salad will become even tastier if you add some raw pumpkin seeds to it, and their calorie content will make the dish filling and tasty.

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Gift of the sun

Pumpkin pulp is used not only for making porridges and desserts. This product is ideal for warm salads, side dishes, soups, purees, etc. What are its benefits? And to understand this, you should study the component composition. Indeed, this melon crop can be safely called a storehouse of minerals, micro- and macroelements, and vitamins.

Chemical composition:

• pectins;
• magnesium;
• niacin equivalent;
• iron;
• zinc;
• ascorbic acid;
• ash;
• sodium;
• vitamins from group B;
• potassium;
• food type fiber;
• retinol;
• vitamin T;
• saccharides;
• fluorine;
• organic acids;
• tocopherol

Doctors of various profiles are convinced that pumpkin should be included in the everyday diet. First of all, a person will be able to replenish the supply of missing chemical elements and nutrients. And pumpkin also gives us great benefits, as if it has healing powers.

Beneficial features:

• laxative and diuretic effects;
• slowing down the processes of premature aging;
• improvement of metabolic processes;
• reducing the concentration of bad cholesterol;
• improved blood circulation;
• stabilization of the nervous system;
• cleansing the body;
• getting rid of insomnia;
• improvement of visual function;
• strengthening vascular walls;
• improving the condition of the skin.

Despite its low calorie content, pumpkin pulp has a high glycemic index. In this regard, people suffering from diabetes of any type should avoid this product.

Experts say that pumpkin can normalize the functioning of the digestive tract. But if you have colitis or increased gas formation, it is better to temporarily exclude melons from the diet.

Juice, oil and pumpkin seeds

If you don’t like the listed dishes, you can include pumpkin juice in your diet. It also normalizes metabolism, strengthens nerves, treats heart disease and hypertension, and improves sleep. It is especially useful if mixed with apple or carrot. However, keep in mind that pumpkin juice can be harmful in cases of gastrointestinal disorders, and for people with the disease “hypoacid gastritis” it may cause some inconvenience. In all other cases, the benefits of a vitamin drink are obvious.

An excellent remedy for losing weight and improving the health of the body is pumpkin oil, which tastes like Provençal oil. The zinc contained in the oil helps with liver diseases and has a pronounced choleretic effect. Thanks to its antiulcer, antiparasitic, antisclerotic, antioxidant and hepaprotective effects, the oil helps with many diseases.

Pumpkin seeds' effects are not much different from oil. It is recommended to consume 20 seeds per day, for children - 12. To combat parasites, the daily dose should be increased to 100 seeds.

List of calories by type

Since pumpkin can be prepared in different variations, we will look at the most common ones. Of course, you can't figure out how many calories are in pumpkin pie unless you make it yourself. In such cases, nutritionists say that if you are not allergic to the product, you can always allow yourself to eat a piece that will do nothing, but only if you continue to adhere to proper nutrition throughout the day and, accordingly, in the future.

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And we completely agree! “Intuitive eating” is based on this understanding or even worldview, in which you eat whatever you want, but in moderation and without extremes. In this type of nutrition, you listen to your body, give it what it wants, but don’t follow its lead. So, let's return to the topic and look at each type of pumpkin.

Based on this information, we can summarize that stewed pumpkin is considered the most high-calorie, but even this amount of calories will not be considered prohibitive, which means that pumpkin in any form will be healthy and will not affect your figure in any way! Of course, when stewed, it is better not to eat this product in large quantities - 250 grams is enough, especially if you combine this dish with some rice or other side dish. Get a complete, delicious lunch!