Pumpkin, also known as jerimum, is a vegetable widely used in culinary preparations that has as main advantage having little carbohydrate and few calories, helping to lose weight and control weight. Thus, both cabotian squash and pumpkin squash are great allies of the diet and do not put on weight.
In addition, this vegetable can be used in diets with low carbohydrates and its regular consumption brings the following health benefits:
- Improve eye health, as it is rich in vitamin A and carotenoids; Increase the feeling of satiety, due to the presence of fibers; Prevent cataracts, as they contain lutein and zeaxanthin, powerful antioxidants that act on the eyes; Strengthen the immune system, as it is rich in vitamin A and C; Help to lose weight, by having few calories and being rich in fiber; Prevent cancer, due to its high content of beta carotenes, vitamin A and C; Prevents wrinkles and improves the skin, due to the presence of vitamin A and carotenoids.
To obtain these benefits, the pumpkin must be consumed together with a healthy and balanced diet, which can be included in recipes such as salads, purees, cakes, pies and cookies. Here's how to make pumpkin juice for kidney problems
Nutritional information
The following table provides nutritional information for 100 g of cabotian and pumpkin squash.
| Components | Cabotian Pumpkin | Moganga Pumpkin |
| Energy | 48 kcal | 29 kcal |
| Proteins | 1.4 g | 0.4 g |
| Fat | 0.7 g | 0.8 g |
| Carbohydrates | 10.8 g | 6 g |
| Fibers | 2.5 g | 1.5 g |
| Vitamin C | 5.1 mg | 6.7 mg |
| Potassium | 351 mg | 183 mg |
| Calcium | 8 mg | 7 mg |
Pumpkin can also be eaten with peel, and its seeds can be used to spice up salads and to be ingredients of a delicious homemade granola. For this, the seeds must be allowed to dry in the open air and then left in a low oven until they are golden and crispy.
Fit Pumpkin Cupcakes
Ingredients:
- 4 eggs1 / 2 cup oatmeal in fine flakes1 cup boiled mashed pumpkin2 tablespoons of culinary sweetener1 / 2 tablespoon of baking powder2 tablespoons of coconut oil
Method of preparation:
Beat all ingredients in an electric mixer or blender. Place in greased molds and bake in a medium oven for about 25 minutes.
Sugar Free Pumpkin Jam
Ingredients:
- 500 g of pumpkin neck1 cup of culinary sweetener4 cloves1 cinnamon stick1 / 2 cup water
Method of preparation:
Remove the pumpkin peel and cut into small pieces. Put the water, the cloves, the cinnamon and the pieces of the pumpkin in a pan. Let it cook until it becomes a cream, mixing well to be homogeneous.
Then add the sweetener and continue stirring well, so as not to stick to the pan. Turn off the heat and place the candy in a sterilized glass container with hot water. Store in the refrigerator for up to 7 days.
Pumpkin puree
This puree also has fibers that help to regulate the intestine, relieving constipation and besides being rich in beta-carotene it also has few calories as a portion has 106 calories, being indicated for weight loss diets, and as it has a mild sweet taste it is a good option for children.
Ingredients:
- 500 g of pumpkin squash3 tablespoons of whole milk powder1 / 2 tablespoon of butter1 tablespoon of brown sugar or demerara (optional)
Method of preparation:
Cook the pumpkin and knead with a fork. Add powdered milk and sugar and mix well. Bring to the fire with 2 tablespoons of chopped onion and sauté in olive oil.
If using cabotian squash, add just 2 tablespoons of powdered milk and, if necessary, add liquid milk to make the puree creamy.
For less work and more benefits, learn How to freeze vegetables to avoid losing nutrients.
