Pumpkin is an excellent dietary product that you can safely enter into your diet without worrying about the figure. 100 grams of this healthy and tasty vegetable contains only 26 calories, but the benefits are many times more. So, what is so useful pumpkin during a healthy diet?
High fiber content. We all know that during the diet you must include as much fiber as possible in your diet. It gently and gently cleanses the intestines from unnecessary toxins and promotes weight loss. Pumpkin pulp is rich in these dietary fibers and therefore is ideal for preparing various dietary dishes.
Pumpkin is a storehouse of nutrients and vitamins. This orange fruit contains B vitamins, vitamin A, C, E. And in the fall, as you know, it is very important to eat right and get all the necessary vitamins.
Product versatility. Have you ever thought that one and the second and even dessert can be prepared from the same product? It’s all about pumpkin. With the help of this vegetable, you can easily cook the most delicious dishes and at the same time adhere to proper nutrition. Dietary soups, delicious side dishes, and even low-calorie desserts!
Want to try all of these varied recipes? Choose the most suitable for your diet and cook quickly and easily!
Pumpkin soup puree
If you are looking for not just a delicious puree soup, but also a diet soup, then this recipe is perfect for you. By the way, this option of soup is suitable even for detox days, as it perfectly cleanses the body and removes unnecessary toxins. To prepare it, you will need to prepare the following ingredients:
400 grams of pumpkin. Peel and cut into cubes.
1 stalk of celery. This ingredient will perfectly complement the low-calorie pumpkin puree soup and make it more dietary. In addition, celery accelerates metabolism and helps break down fats. We wash the stem and cut it into small pieces.
1 small onion. Shred.
1 tablespoon of olive oil.
Salt and spices to taste.
In oil, fry the onions and celery. In the end, put the pumpkin, reduce the heat and simmer until the pumpkin is soft. Then grind everything with a blender and put your favorite spices. If the soup is too thick, then you can dilute it with water. It is also acceptable to dilute with low-fat milk. 100 grams of milk 1% fat contains only 30 calories.
Dietary pumpkin soup
If you are not a fan of mashed soup, then you can always cook a diet pumpkin soup with chicken fillet. In this case, pumpkin is an excellent substitute for potatoes, the caloric value of which is several times higher than the calorie content of pumpkin. The soup itself is very easy to prepare and will be a great pp lunch! You will need:
1 chicken fillet. Washing, pour water, and set to cook. Do not forget to remove the foam.
1 onion. We only clean it and send it to boil with chicken fillet. Then it can be removed. We need it for flavor.
300 grams of peeled pumpkin. We cut into familiar pieces, just like we cut potatoes.
1 medium carrot. Grate.
Several inflorescences of broccoli. So our pumpkin soup for weight loss will be even tastier and healthier!
Salt and spices.
When the meat is ready, then do not forget to take out the onion. Add to our chicken stock all the other ingredients and cook for another 15 minutes over low heat. Remember to add salt and spices to taste.
Pumpkin-curd casserole in the oven diet
Looking for the perfect breakfast and dinner? Then this casserole is what you were looking for. A huge plus of this dish is that you will not find flour and sugar here. True adherents and fans of good nutrition will surely appreciate this recipe. If you can’t do without sweets, you can always add a little natural sweetener to the recipe! So you will need:
500 grams of cottage cheese. We use, of course, low-fat cottage cheese. Please note that the cottage cheese should be dry.
300 grams of already peeled pumpkin. It will need to be cut into small pieces and boiled until half cooked. Then we drain all the water and puree it with a blender. By the way, if you still plan to put a sweetener, it is best to add it to the finished pumpkin puree.
half a glass of kefir. We use fat-free kefir.
cinnamon. In principle, this ingredient is an amateur, but if you do not put a sweetener, it will help to give a sweet taste to your pp casserole.
Add kefir and eggs to the ready-made pumpkin puree. Beat everything with a blender. Then we send cottage cheese and cinnamon there. And again, whisk everything. Pour our casserole into a mold covered with parchment and send it to the oven for 50 minutes. The temperature is 180 degrees.
When the casserole is completely cooled, you can remove it from the mold and enjoy an unforgettable taste.
How to bake the pumpkin in the oven in slices
There are many ways to cook pumpkins in the oven in a delicious and dietary way. The first thing you should do is decide which pumpkin you want to get. It can be a sweet pumpkin, which can be used as a dessert on proper nutrition, or a pumpkin for cooking main dishes.
Sweet pumpkin. In the first case, we will prepare such a pumpkin with natural sweeteners. The most ideal option is to add a little honey and cinnamon, as well as a little butter. This pumpkin is ideal for serving tea and will replace any sweets. Preparing such a pumpkin is very simple. Take a pumpkin and cut it into fairly large pieces. We spread in the form and pour honey on top. Then add a little boiling water (it should cover the pumpkin only 4−5 mm). On each piece of pumpkin, we put a thin piece of butter. Sent in the oven for 25 minutes. The temperature is 200 degrees. You will get a great pumpkin with diet syrup. Each piece of pumpkin can be poured on top of this pumpkin syrup.
Pumpkin with spices and vegetable oil. If you want to get a healthy and dietary side dish, then you can cook pumpkin in the oven. For this, you need a pumpkin. Cut it into pieces and send it in a package. There we put 1 tablespoon of olive oil or any other, favorite spices. Close the bag and shake it well, so that the oil covers each piece of pumpkin. We put it in the form and send it to the oven for 25 minutes at a temperature of 200 degrees.
If you want to make a more complex pumpkin dessert, then pumpkin pie is ideal. For this dish you need the following ingredients:
150 grams of flour. Since the recipe is dietary, we will use whole grain flour. Ideally, take oatmeal.
A tablespoon of honey. It can be replaced with any other sweetener.
1 tablespoon of vegetable oil. If there is coconut, then it is ideal, as it will give an even better aroma.
1 spoon of baking powder.
Now we combine all the ingredients and get the dough. We spread it in a form and set it to bake until half-ready. This will be our core pumpkin pie.
500 grams of boiled pumpkin. You can also bake in the oven.
50 grams of cornstarch.
1 teaspoon of coconut oil.
Natural sweetener or honey. Put to taste.
Combine all these ingredients and grind them in a blender. It should get a thick pumpkin mass.
On the pie, which has already been baked a little, we spread all this pumpkin mass and put it in the oven for 40 minutes. The temperature is 170 degrees.