10 PP pumpkin recipes + 10 PP zucchini recipes

One of the healthiest vegetables is pumpkin. This vegetable contains a lot of useful components and is used in many dietary recipes. Nutrition experts advise eating pumpkin for diseases of the gastrointestinal tract, liver, prostate gland, and gall bladder.

You can prepare a huge number of dishes from the vegetable and usefully diversify your diet. Most of them are low-calorie and promote weight loss.

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.

Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet

Dietary pumpkin-curd casserole in the oven

Looking for the perfect breakfast and dinner meal? Then this pp casserole is what you were looking for. A huge plus of this dish is that you won’t find flour or sugar here. True adherents and admirers of proper nutrition will definitely appreciate this recipe. If you can’t live 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 must be dry.
300 grams of already peeled pumpkin. It will need to be cut into small pieces and boiled until half cooked. Then drain all the water and puree it with a blender. By the way, if you still plan to add a sweetener, then it is best to add it to the finished pumpkin puree.
half a glass of kefir. We use low-fat kefir.
2 eggs.
cinnamon. In principle, this ingredient is not for everyone, but if you do not add a sweetener, it will help give a sweet taste to your casserole.

Add kefir and eggs to the already prepared pumpkin puree. Beat everything with a blender. Then we add cottage cheese and cinnamon there. And beat everything again. Pour our pp casserole into a pan lined with parchment and place in the oven for 50 minutes. Temperature 180 degrees.

When the casserole has cooled completely, you can remove it from the pan and enjoy the unforgettable taste.

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.

Dietary pumpkin salad

Want to have a detox day? Using pumpkin, you can prepare an excellent dietary salad that will help gently cleanse the body of excess toxins and improve the functioning of the gastrointestinal tract. For this salad, you will not need to boil the pumpkin, since we will be preparing the salad from raw pumpkin. And this is a real storehouse of vitamins, nutrients and fiber! So, to prepare this salad, you need to use the following ingredients:

1 medium raw beetroot. Wash, peel and grate or cut into strips.
1 medium carrot. Wash, clean and grate.
150 grams of raw pumpkin. Cut into small strips or grate.
a handful of arugula. This ingredient can be replaced with any other greens of your choice.

Separately, we will prepare a dressing for this dietary salad. To do this, mix:

1 tablespoon olive oil + juice of half a lemon + favorite spices.

To reduce calories, you can replace the vegetable oil with balsamic vinegar if desired.

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 puree soup - dietary recipe

If you are looking for not just a delicious creamy soup, but also a dietary one, then this recipe is ideal for you. By the way, this version of pp 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 low-calorie pumpkin puree soup and make it more dietary. In addition, celery speeds up metabolism and helps break down fats. Wash the stem and cut into small pieces.
1 small onion. Let's chop.
1 tablespoon olive oil.
Salt and spices to taste.

Fry onion and celery in oil. At the end, add the pumpkin, reduce the heat and simmer until the pumpkin becomes soft. Then we grind everything with a blender and add our favorite spices. If the soup is too thick, you can dilute it with water. It is also permissible to dilute with low-fat milk. 100 grams of milk with 1% fat content contains only 30 calories.

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:

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.
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.
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.
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.
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.
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.

PP pumpkin soup

If you are not a fan of puree soup, then you can always make diet pumpkin soup with chicken. In this case, pumpkin is an excellent substitute for potatoes, the calorie content of which is several times higher than the calorie content of pumpkin. The soup itself is very easy to prepare and makes a great lunch! You will need:

1 chicken fillet. Wash it, fill it with water and let it cook. Don't forget to remove the foam.
1 onion. We just clean it and send it to cook along with the chicken fillet. Then you can take it out. We need it for flavor.
300 grams of peeled pumpkin. Cut into regular pieces, just like we cut potatoes.
1 medium carrot. Grate it.
A few florets of broccoli. This will make our pumpkin soup for weight loss even tastier and healthier!
Salt and spices.

When the meat is ready, do not forget to remove the onion. Add all other ingredients to our chicken broth and cook for another 15 minutes over low heat. Don't forget to add salt and spices to taste.

Table of allowed foods for proper nutrition

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.

Day	Breakfast	Dinner	Dinner
1	Pumpkin porridge + fruit salad (bananas cannot be added)	Cream soup with pumpkin	Baked pumpkin + apple
2	Oatmeal + baked pumpkin		Vegetable salad and pumpkin smoothie
3	Vegetable stew with pumpkin		Baked pumpkin
4	Pumpkin salad with vegetables		Pumpkin pancakes + apple

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.

Contraindications for use

Any useful product can be fraught with danger for people suffering from chronic diseases or intolerances.

So, people who have:

gastrointestinal diseases (gastritis, colitis);
stones in the kidneys and gall bladder, since the vegetable has a choleretic effect and can cause the advancement of stones;
increased blood sugar levels, since pumpkin will also contain a lot of sucrose;
individual intolerance to the product.

It is not recommended for old people and children to eat pumpkin raw. With frequent consumption of the product, bloating and upset stools, yellowing of the skin may occur. Pumpkin seeds, although a healthy product, are very high in calories (560 kcal per 0.1 kg), so they should be consumed in limited quantities on a diet.

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.

How to bake pumpkin in the oven in pieces

There are many ways to cook pumpkin in the oven in a tasty and dietary way. The first thing you need to do is decide what kind of pumpkin you want to get. This could be a sweet pumpkin, which can be used as a dessert on a healthy diet, or a pumpkin for preparing second courses.

Sweet pumpkin. In the first case, we will prepare this kind of pumpkin with a natural sweetener. The most ideal option is to add a little honey and cinnamon, and just a little butter. This pumpkin is ideal for serving with tea and will replace any sweets. This pumpkin is very easy to prepare. Take the pumpkin and cut it into fairly large pieces. Place in a mold and pour honey on top. Then add a little boiled water (it should cover the pumpkin only 4-5 mm). Place a thin piece of butter on each piece of pumpkin. Place in the oven for 25 minutes. Temperature 200 degrees. You will get an excellent pumpkin with diet syrup. Each piece of pumpkin can be topped with this pumpkin syrup.
Pumpkin with spices and vegetable oil. If you want to get a healthy and dietary side dish, then you can cook the pumpkin in the oven. For this you will need a pumpkin. Cut it into pieces and put it in a bag. There we also put 1 tablespoon of olive oil or any other favorite spices. Close the bag and shake well so that the oil covers each piece of pumpkin. Place in a mold and place in the oven for 25 minutes at 200 degrees.

PP candied pumpkin

Don’t know what you can replace unhealthy and high-calorie sweets with? We have a great solution. PP candied pumpkin is a completely dietary version of a real delicacy that can replace not only sweets, but also high-calorie dried fruits. It’s very easy to prepare these candied fruits. You will need the following ingredients:

400 grams of pumpkin. Peel the peel and cut into small cubes, about 1 cm by 1 cm.
100 grams of plain water.
any natural sweetener to your taste.
1 cinnamon stick.
juice of half a lemon.
orange zest.

Place the chopped pumpkin in a saucepan, add water and add sweetener, lemon juice, orange zest and cinnamon. Let it cook over medium heat. Bring to a boil and cook for about 5 minutes. Then remove from heat and let cool. You will need to repeat all this 4 times! At the very end, drain the syrup and place the pumpkin on a sieve to remove excess liquid. Place the pumpkin on a baking sheet and dry it at 80 degrees for about 4 hours.

Nutritious salad

This dish can be safely eaten for breakfast or dinner, as well as a light snack or dessert. To prepare the salad you will need:

Muscat pumpkin – 300 g;
One medium apple;
One medium carrot;
Honey - 1 tbsp. l.;
Lemon - 0.5 pcs.;
A handful of walnuts.

Prepare the salad this way:

Peel the pumpkin, carrots and apples. Here, if desired, the apple can be left in its original form. That is, do not touch the peel.
Then all the fruits and vegetables are grated on a coarse grater. Or cut into thin long strips. Whoever likes it.
The peel is cut off from the lemon. The zest is grated on a fine grater and the juice is squeezed out.
Walnuts are getting smaller.
Honey is mixed with lemon juice and zest until a homogeneous mass is formed.
All grated fruits and vegetables are mixed in a separate container. Season the salad with a lemon-honey mixture.
When serving, the dish is decorated with chopped walnuts.

Pumpkin bread PP

If you follow a healthy diet, you are probably trying to limit your consumption of bread. But sometimes you really want a piece of fragrant bread. A recipe for pumpkin bread will come to your aid. The recipe itself is very easy to prepare and you can treat yourself to delicious bread at any time. You will need these ingredients:

180 grams of ready-made pumpkin puree. You can bake the pumpkin for puree in the oven or boil it. Then grind in a blender.
130 grams of rice flour. This way our bread will be fluffy and airy.
100 ml of any milk. You can use skim milk.
2 eggs.
a pinch of salt.
Any spices at your discretion.
1 teaspoon baking powder.

Combine all ingredients and beat thoroughly with a blender. Then put the dough in the mold and put it in the oven for 40 minutes. Temperature 180 degrees.

Diet manti with pumpkin

During proper nutrition, we exclude most fatty and starchy foods from our diet. But you can always make an exception for this tasty and healthy dish with pumpkin. Diet manti with pumpkin is a great way to pamper yourself on a diet, but without compromising your diet. So, for this simple dish you will need to prepare the following ingredients:

300 grams of flour.
150 ml water. You may need a little more or less. It depends on what kind of flour you use.
½ teaspoon salt.

Mix the dough. To make the dough elastic, you can add a spoonful of vegetable oil to it. Place the dough in the refrigerator for 30 minutes. In the meantime, let's get down to our dietary filling:

200 grams of pumpkin. Cut into small cubes.
2 medium onions. Finely chop.
Salt and pepper to your taste.

Mix all the ingredients. You can add a spoonful of vegetable oil and mix everything.

Now we take out the dough, roll it out and cut into pieces 10 by 10. For each piece of dough we put 1-2 spoons of filling and roll it into manti. Steam our pp manti for about 40 minutes.

What to serve with this dietary dish? An excellent option is pp sauce made from natural yogurt.

Natural yogurt + chopped herbs + 1 tablespoon lemon juice + 1 clove of garlic.

Waffles in a waffle iron with pumpkin

Do you like delicious breakfasts? Then why not try pp waffles with pumpkin? This is the perfect start to any day! For this simple and delicious recipe you will need the following ingredients:

150 grams of pumpkin puree. We prepare the puree according to the usual scheme. You can bake or boil the pumpkin and then grind it in a blender.
100 grams of cottage cheese. To add more protein to our diet, we will prepare waffles with cottage cheese. Use low-fat cottage cheese. This product contains only about 70 calories per 100 grams.
30 grams of oatmeal. We will use them instead of regular wheat flour.
1 egg
20 grams of raisins. And here is our natural sweetener. If you want the waffles to be sweeter, you can add more raisins.
1 teaspoon baking powder.

Now mix absolutely all the ingredients and leave our pp dough for 15 minutes. During this time, the flakes will swell and become soft. Bake pp waffles in a waffle iron and enjoy a delicious and healthy pp breakfast.

Viennese waffles: 12 PP recipes

Pumpkin PP candies recipe

Do you like sweets, but have to control yourself on proper nutrition? Why not make pp pumpkin candy? The secret to making this dessert is that we'll be using raw pumpkin, which means you'll get a great dose of vitamins and fiber. For this pp recipe you need the following ingredients:

250 grams of pumpkin. You will need to grate it on a coarse grater and squeeze out the juice. Do not pour out the juice; you may still need it during the cooking process.
150 grams of sunflower seeds. We use already peeled, unroasted seeds. They need to be filled with water and allowed to brew for a couple of hours.
100 grams of pitted dates. They can be soaked along with the seeds. We will use dates as a natural sweetener.
45 grams of oatmeal. You can use any cereal, Hercules works great.
35 grams of coconut flakes. Remember that regular chips contain a lot of calories, so low-fat chips are used in pp recipes.

All you need to do is put all the ingredients in a blender and blend until smooth. If your mixture is too dry, you can always add a little pumpkin juice. If it turns out liquid, then add some oatmeal.

We make our pp candies from a homogeneous mass. Ready-made sweets can be rolled in carob.

How to dry pumpkin seeds correctly

So, you have a pumpkin and you have seeds. Do not throw away the seeds under any circumstances, as they can be dried out. Pumpkin seeds are a storehouse of healthy vitamins and minerals, so they can and should be included in your diet. But how to dry them correctly?

First of all, you need to rinse them very thoroughly under running water. We rinse until the feeling of viscosity disappears.
then place them on a paper towel. Blot another one on top. The seeds should be completely dry.
Now you can spread the seeds on a baking sheet in a thin layer. Place in the oven, preheated to 70 degrees, for 20 minutes. Stir the seeds periodically.

Now that you have so many different pumpkin recipes, you can greatly diversify your diet! Lose weight easily!

Dietary pumpkin cutlets

Do you want something light and unusual? Try these light vegetable pumpkin cutlets. The secret of this dish is that only light and low-calorie ingredients are used here. In addition, we will not fry the cutlets in vegetable oil, but will bake them in the oven. So, for this dietary dish you will need the following ingredients:

250 grams of pumpkin. Boil for about 2 minutes in water until the pumpkin softens a little.
250 grams of cauliflower. Also boil in water for about 5 minutes.
30 grams of whole grain flour. You can grind oatmeal in a coffee grinder if you don’t have flour.
1 medium onion. Cleaning.
Salt and spices to taste.
1 egg. It is needed to hold our cutlets together.

Now we put the pumpkin, cabbage and egg, as well as all the spices, into the blender. Beat and then add an egg and a little flour to our dietary minced meat. Place our cutlets in pre-prepared muffin tins and place in the oven for 30 minutes at 180 degrees.

Pumpkin soufflé - dietary recipe

And here is another dietary dessert recipe that you can safely include in your diet. This dessert can be eaten at any time of the day, even for dinner, because it contains very few calories and only beneficial substances. You will need these simple ingredients:

400 grams of pumpkin. Since we will not use sugar, give preference to sweet varieties of pumpkin. We clean, cut into pieces and set to cook. Then drain the excess water and beat the pumpkin with a blender. We'll make pumpkin puree.
200 grams of cottage cheese. Take low-fat cottage cheese. The main thing is that it is not very sour, because we are preparing a dessert.
1 egg. Separate the white from the yolk. Beat the whites with a pinch of salt.

Now combine the cottage cheese with the yolk and beat with a blender. Then mix the curd mass with pumpkin puree and beat everything thoroughly again. At the very end, add the protein. Place the finished soufflé in silicone molds and place in the oven for 30 minutes at 180 degrees.

Cream soup

Dietary pumpkin dishes are supplemented with this nutritious soup.

To prepare it take:

A small pumpkin;
Low-fat milk - 0.5 l;
Nutmeg.

To prepare the soup, the pumpkin must first be baked in the oven. Or boil it until ready. After the vegetable is ready, grind it in a blender. Then mix the pumpkin mass with heated milk until it reaches the consistency of thick sour cream. The soup is boiled over low heat. When serving, add nutmeg.

There is another recipe for delicious creamy pumpkin soup. Ingredients you will need:

Ripe pumpkin – 300 g;
Carrots – 1 pc.;
Old onion – 1 pc.;
Fresh tomato – 2 pcs.;
Olive oil – 50 g.,
Low-fat milk – 0.5 l.

The pumpkin is first baked in the oven or stewed in olive oil, after cutting it finely. Then add the rest of the chopped vegetables to the pan. They should become soft when stewing. As soon as this happens, the vegetable mass is passed through a blender. Then the gruel is combined with low-fat milk and brought to a boil. You can season the soup with a little salt, ground black pepper, and fresh chopped herbs.

Health Benefits of Pumpkin

Among the generally beneficial properties are:

Positively affects the functionality of the gastrointestinal tract.
The risk of developing many diseases of the cardiovascular system is reduced to zero.
Stimulates kidney function and accelerates biochemical processes in the liver.
Helps cope with diseases such as gastritis and colitis.
Strengthens vision and even helps improve it.
Rids the body of toxic substances and waste.
Significantly strengthens the body's immunity.
Promotes the dissolution of stones that are localized in the bladder, ducts and kidneys.
Removes excess fluid and water from the body, thereby helping a person lose those hated pounds and improve the functioning of the urinary system.
It is used as a prophylactic agent in the treatment of prostatitis in men.
Fights worms and intestinal parasites that negatively affect the functioning of the body.
It has a positive effect on the nervous system, acting calmingly and normalizing its functioning.
It successfully copes with any burns, inflammations or abscesses.
Prevents the proliferation of caries in the oral cavity and protects the enamel.

Diet snack with pumpkin

Want to take a delicious snack with you? Try pumpkin sticks! This is a great recipe for those who want a quick and healthy snack. You need these ingredients:

300 grams of pumpkin. Cut into cubes the same as for French fries, maybe a little thicker.
30 grams cornstarch.
Any spices to your taste. Here you can give free rein to your imagination.

We combine starch with spices and properly roll our pumpkin sticks in the resulting mixture. Place in the oven preheated to 200 degrees for 20 minutes.

What are the benefits of pumpkin?

During the period of weight loss, it is necessary to obtain the nutrients necessary for the body at this time from dishes prepared according to special recipes. Pumpkin has a rich set of vitamins and beneficial microelements combined with low calorie content.

The presence of a small amount of calories per 100 product in a healthy vegetable will be beneficial in losing weight due to the large amount of water it contains. Proper preparation of dishes containing the product helps preserve the substance, which accelerates metabolism in the body. The benefits of accelerating the process will manifest itself in burning excess weight and preventing the appearance of new fat deposits.

Pumpkin contains substances and vitamins that benefit the body:

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potassium;
calcium;
pectin;
magnesium;
iron;
zinc;
useful acids;
vitamins A, B, C, E, D, K, PP, T.

The beneficial components of the fruit help the body resist harmful environmental influences. The benefits of consuming the product during weight loss are manifested in an increase in the defense mechanism and restoration of strength.

An important advantage of the dishes, in addition to their taste, is that they help cleanse the body of toxins through the fiber contained in the vegetable. Pumpkin has a positive effect on the digestive system.

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Not only the pulp brings benefits, but also the seeds, which are rich in:

vegetable protein;
healthy oil;
Omega 3, 6 fatty acids.

Useful properties are used in diets for cancer and heart problems.

Why is pumpkin used for weight loss?

“Cheap and cheerful” - this is what you can say about the use of pumpkin in dietary nutrition. Its fruits, in addition to vitamins C, B, beta-carotene and acids (pantothenic and folic), contain vitamin T or carnitine. It is responsible for the metabolic processes of the body. It is also called “anti-obesity”, that is, this miracle vitamin helps the body maintain a healthy weight.

In addition to all its advantages, pumpkin can be stored for a long time - it easily tolerates storage from autumn to early summer. Nutritionists recommend going on a pumpkin diet at the end of winter, when the body is very lacking in vitamins.