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

This article will discuss the calorie content of pumpkin products.

Pumpkin was highly valued by our grandmothers, since the product was stored for a long time. In addition, such a vegetable had good yield and availability even for poor families in the old days. But now nutritionists are focusing on the high vitamin content of pumpkin, its incredible health benefits and easy digestibility by the body. Plus, pumpkin is low in calories! But each cooking option and addition of other ingredients can affect the calorie count.

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.

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.

Use for weight loss

Due to its relatively low calorie content and a huge amount of useful substances, pumpkin has been considered one of the most useful foods for weight loss since ancient times. The vitamin T it contains makes it easy to enhance metabolism and cleanse the body of excess impurities.

Pumpkin also has the unique skill of inhibiting the accumulation of excess fat and allows the body to better absorb heavy foods. All these actions together lead to the fact that the body quickly allows you to lose excess weight.

By the way, since pumpkin has a very pleasant, sweet taste and bright appearance, losing weight with its help becomes a very pleasant experience.

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.

Cooking tips

Let us share with you some secrets of cooking vegetables.

1. For baking, choose late varieties of pumpkin, with bright orange and juicy flesh. Take medium-sized fruits. Too large ones often turn out to be overripe and turn out tasteless when baked.
2. To prevent the pieces from sticking to the baking sheet, bake on a sheet of parchment. It is better to wrap large pieces of vegetables in foil - this way they will cook faster and will not stick to anything.
3. If the pieces begin to quickly burn on top, cover them with foil.
4. If you are cooking in a baking dish, pour a couple of tablespoons of water into it so that the liquid lightly covers the bottom. This way the dish will not burn and it will turn out juicy.
5. You can bake the vegetable either with or without the peel. In any case, first wash the pumpkin thoroughly and only then cut it.

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.

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.

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.

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.

Beneficial features

Due to the high content of useful substances, it has a number of healing properties, which include:

• improves blood circulation;
• has a diuretic and mild laxative effect;
• speeds up metabolism;
• increases visual acuity;
• strengthens blood vessels;
• promotes the excretion of bile;
• improves the condition of the skin;
• calms the nervous system;
• removes toxins and allergens;
• relieves insomnia;
• lowers cholesterol levels
• slows down aging.

Doctors recommend consuming vegetables for the following diseases:

• diseases of the gastrointestinal tract;
• dermatitis of various origins;
• haemorrhoids;
• obesity;
• disruption of the kidneys and urinary system;
• hypertension and heart disease;
• viral diseases of the upper respiratory tract.

The pulp is best consumed fresh, as all nutrients are retained. When baking, stewing, or cooking, some of the vitamins and minerals are destroyed.

Widely used in cosmetology. Based on it, masks are made that moisturize and nourish well.

I use the seeds to treat parasites, they protect against the prostate, increase the functionality of eggs, and regulate the production of sex hormones.

Pumpkin juice has a diuretic effect and is excellent for eliminating swelling.

Nutritionists advise people who want to lose excess weight to add melons and melons to their diet. It has low energy value and consists of 90% water. It contains a sufficient amount of useful substances that are necessary during weight loss.

Seeds play an important role in weight loss; they contain unsaturated fatty acids, which normalize carbohydrate and fat metabolism.

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.

How many calories are in baked pumpkin, what dietary properties it has, all this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the following article.

Pumpkin pulp is rich in malic, pantothenic and folic acids, sugars, carotene, vitamins E, K, PP, potassium, calcium, iron, phosphorus, copper, zinc, cobalt, and fluorine salts. Pumpkin seeds are an excellent source of protein, monounsaturated fats and healthy minerals. Just 50 grams of pumpkin seeds contain 67% of the daily value of magnesium, 45% of manganese, 40% of iron, 23% of zinc and 20% of copper.

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 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.

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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.

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.

On a note! Pumpkin can be included in the diet of people suffering from various ailments. You just need to consult your doctor first.

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.

Important! Absolute contraindications include low levels of gastric acidity, gastritis, and peptic ulcers.