Autumn! Time for pumpkins, time for healthy recipes with pumpkin! The pumpkin has few calories but is rich in vitamins and has beneficial properties for health. Let us discover together its benefits and five healthy recipes for you. Keep reading.
Pumpkin is a suitable vegetable to lose weight or in a slimming diet. It is low in calories, but rich in nutrients and has beneficial health effects, for example, it boosts the immune system and heart health.
What are its properties?
- It is rich in antioxidants, which can lower the risk of chronic diseases, such as cancer and cardiovascular diseases;
- The main vitamins of pumpkin are vitamin A, vitamin C, vitamin E, and folate, which boost the immune system;
- Promotes eye health and good eyesight;
- Promotes skin health.
Five healthy recipes
The pumpkin gnocchi are delicious and easy to cook. They are simply prepared with pumpkin pulp and flour. The pumpkin pulp is obtained by cooking the chopped pumpkin and with the peel in an oven preheated to 200 C º for 40 minutes or an hour, depending on the size of the pieces or the whole pumpkin.
Once it is soft, peel it, remove the seeds, and use the pulp for the gnocchi. Just mix it with the flour and add a pinch of salt. You need about 500 gr of cooked pumpkin pulp and 300 gr of flour for 4 medium portions. A perfect dressing? Oil, or butter, and parmesan.
Another one between our healthy recipes is that of a pumpkin burger. To prepare the veggie burger you should use 300 gr of cooked and crushed pumpkin, then the pulp and mix with 100 gr of boiled potatoes, 30 gr of grated parmesan, 1 egg white, chopped rosemary, 4 tablespoons of breadcrumbs, and a pinch of salt.
Once the mixture is ready, form the burgers, and if necessary use breadcrumbs not to break them during cooking. You can cook them in a pan with a drizzle of oil or in the oven at 200 º for about 20 minutes.
To get super crispy chips the solution is the dryer, but not everyone has it at home, but we can try to achieve an optimal result even simply with the oven... or with the deep fryer!
The important thing is to cut the pumpkin thinly and then dry it thoroughly with paper towels. When it has completely lost its water, arrange the slices on parchment paper, season with a drizzle of oil, and bake at 200 º C until they become crispy. It will take about 15 minutes.
What better side dish than puree? We prepare it with pumpkin and potatoes in a classic way, simply mix 300 gr of cooked pumpkin pulp with 300 gr of boiled potatoes, and milk so as to create a sort of cream.
Add a little butter or oil, a little nutmeg for the flavor, and grated parmesan. Your pumpkin puree is ready!
The last healthy recipe? A sweet one, perfect at any time: breakfast, or as a snack. The pumpkin muffins with chocolate chips are softer than the classic muffins.
Bake 230 gr of pumpkin without the peel. Wrap it in foil paper and bake it at 200º C. for about 25 minutes. Once soft, let it cool and then blend. Meanwhile, beat 150 gr of soft butter, 100 gr of brown sugar, and 90 gr of honey in an electric mixer. Then add an egg and pumpkin stirring again, and finally a teaspoon of baking soda, 200 gr of flour, cinnamon, if you like, and a pinch of salt.
The chocolate chips should be floured first not to fall on the bottom during cooking, or keep them in the freezer for a while before adding them to the mixture. Fill a buttered and floured muffin mold or cover with small cups and bake at 180 º C for 25-30 minutes.
In addition to these delicious healthy recipes, do you know that in the ProLon kit you will find delicious pumpkin soups? Try it now. If you want more information, Get in touch with our knowledgeable nutritionists for free.