Delicious dietary pumpkin recipes. Pumpkin: dietary recipes and cooking methods

The pumpkin diet is a real find for fans of the bright, aromatic and healthy melon culture. In China, they believe that the pulp and seeds of pumpkin are the best remedy for depression; in Spain and Italy, even the flowers of this plant, known since ancient times, are eaten, and many owners of personal plots grow different varieties pumpkins primarily because of the beauty of their cheerful fruits. And, although the pumpkin itself is round and pot-bellied, it can help in acquiring a slender shape.

Pumpkin diet: the main thing

Duration: 12 days
Peculiarities: raw or boiled pumpkin pulp is the main component of all dishes;
Price: average;
Result: minus 6 kg;
Recommended frequency: no more than once a year;
Additional effect: improvement of digestion and condition of skin and hair;
Doesn't fit: if there are any chronic diseases, as well as during pregnancy and lactation.

Before starting a diet, you should consult your doctor!

Pumpkin diet: lots of benefits and... no calories

Nutrition experts state: the diet of a modern city dweller is low in fiber! Snacking on the go, we often grab the “empty” calories of sweets, baked goods and fast food, not covering even the body’s minimum daily requirement of 20-35 grams of pure plant fibers.

A plant that can become a salvation is easy to spot - most varieties of pumpkin are distinguished not only by their respectable size, but also by the bright color of the pulp. Pumpkin received it thanks to the pigment beta-carotene, a powerful natural antioxidant and immunostimulant.

Beta-carotene is also called provitamin A - the body synthesizes this fat-soluble substance, which is essential for vision and the health of body tissues, from beta-carotene on its own. Pumpkin contains more beta-carotene than even carrots (about 5 times), and this element is the first assistant to a big city resident in the fight against the consequences of poor ecology, stress and smoking.

100 grams of pumpkin contains approximately 7 grams of plant fibers, including insoluble fiber and pectins. Thanks to this, orange pulp not only gives a blissful feeling of fullness for a long time, but also normalizes the functioning of the gastrointestinal tract, and also slows down the process of absorption of carbohydrates and fats. Considering low calorie content pumpkin (only 23 kcal per 100 grams of pulp), the answer to the question about a pumpkin diet for weight loss seems obvious - you have to try it!

Pumpkin diet for 12 days

The pumpkin diet for weight loss for 12 days consists of three repeating cycles of 4 days each. Accordingly, at the end of the fourth day, the diet should be repeated from the menu of the first day. The effect is achieved due to the low calorie intake, which is relatively easily tolerated due to high content fiber in the main product of the pumpkin diet. Pumpkin dishes make you feel full for a long time and regulate digestion.

Pumpkin seeds are a logical and valuable addition to the pumpkin diet! Pumpkin seeds are known in folk medicine due to its anthelmintic properties, and science has proven their positive role in the prevention of cancer. But the benefits of greenish seeds do not end there: they contain a lot of calcium, zinc, selenium, niacin, as well as linoleic acid, which strengthens the walls of the arteries. However, when losing weight on a pumpkin diet, add pumpkin seeds on the menu with an eye to their high calorie content (550 kcal per 100 g of product).

The serving size on the pumpkin diet is not limited - you can eat as much of the allowed dish as you want. You should eat three times a day, snacks are prohibited. You can drink something simple on the pumpkin diet still water(at least 1.5 liters) and green tea without additives (3-4 cups per day).

Reviews report that a pumpkin diet for 12 days allows you to get rid of an average of 6 extra pounds. So:

Pumpkin diet: day 1

Breakfast: pumpkin salad with almonds (can be replaced with pumpkin seeds) and/or pumpkin porridge with brown rice on skim milk or water
Lunch: Pumpkin soup
Dinner: stewed pumpkin with cinnamon or other spices

Pumpkin diet: day 2

Lunch: soup from fresh vegetables on vegetable broth, pumpkin cutlets(With oatmeal and egg white)
Dinner: fresh or baked apples

Pumpkin diet: day 3

Breakfast: Pumpkin salad with almonds and/or pumpkin porridge with brown rice with skim milk or water
Dinner: vegetable soup with turkey meatballs
Dinner: pumpkin salad with pineapple

Pumpkin diet: day 4

Breakfast: Pumpkin salad with almonds and/or pumpkin porridge with brown rice with skim milk or water
Lunch: vegetable soup or meat borscht, baked or grilled vegetables
Dinner: stew from pumpkin with any vegetables (except potatoes).

Pumpkin diet: simple recipes for every day

Pumpkin salad with nuts

100 grams of raw pumpkin, peeled and seeds removed, chopped or cut into strips with a vegetable peeler. Add 2 tsp. finely chopped almonds, season with a little honey, olive oil or plain yogurt (optional).

Pumpkin porridge with brown rice

500 g of peeled pumpkin, cut into cubes, pour 1 liter of water, cook until soft. Add 7 tablespoons of pre-soaked unrefined (brown) rice, cook until the rice is ready, pour in a glass of low-fat milk, and, stirring constantly, cook for about 5 minutes. Let it brew. Can be consumed both warm and cold.

Pumpkin cutlets

To make vegetable patties for the pumpkin diet, peel a small pumpkin (such as butternut squash). The pulp must be grated coarse grater, simmer, let cool, then add 1 cup oatmeal, a little salt and the whites of two eggs. Form the “dough” into cutlets, fry in small quantities vegetable oil.

Pumpkin diet record: an Englishwoman lost 120 kilograms!

If Cinderella feared that her carriage would turn into a pumpkin, then for 47-year-old Englishwoman Dawn Chadwick, the orange pot-bellied fruits became a symbol of salvation and new life - at the end of 2013, sensational photos of a woman who lost ... 120 kg on a pumpkin diet appeared on the Internet!

Dawn says that she was large from infancy - at 9 months she weighed almost 20 kg. The natural predisposition to obesity has been aggravated over the years by a tendency to gluttony. At the same time, Dawn tried to hide her truly drug addiction to food from her own husband Chris. When he was at home, at joint meals she barely took a bite from the plate, but as soon as Mr. Chadwick crossed the threshold, his wife began to indiscriminately destroy the contents of the cupboards. They used chips, chocolate, pastries... In one sitting, Dawn could eat a whole chicken and a loaf of bread!

In 2008, the woman reached a critical weight of 235 kg, which, of course, affected her health. Doctors suggested bariatrics (surgical reduction of the stomach), warning that if Dawn did not curb her appetite and lose weight, her life could end at any moment.

However, Mrs. Chadwick was so afraid of the operation that she decided to try to knock out a wedge with a wedge and simply exchange one obsession for another. She decided that the pumpkin diet would save her: “I have always loved pumpkin, and I found that I could eat it all day without any problems. Pumpkin has become my new “forbidden pleasure.” It is low in calories and almost no fat. I boiled pumpkin, fried pumpkin, baked it in a pot, made soup and puree.” Such a strict pumpkin diet really paid off - Dawn began to lose weight! Having become lighter, she began to move with less difficulty; In addition to walks with my husband and dogs, the workload in the gym was added. The pumpkin diet menu has been enriched after a few months vegetable salads, fruits, lean meat.

As a result, in just over three years, Dawn got rid of a good half of her “old body” with the help of a pumpkin diet. Now she admits that thanks to the pumpkin diet she felt like a new woman, and continues to eat pumpkin every day. There is only one catch in this story - Chris, Dawn's husband, is worried that she won't lose too much weight, because he fell in love with her when she was big, and in general was happy with everything even without the pumpkin diet.

pumpkin and water,
salt with sugar,
honey and butter,
a handful of raisins.

There are no specific proportions or exact weights of ingredients. Take the amount of pumpkin and water based on how many people you will cook the porridge for. Add all other listed components solely to your taste.

How to cook diet pumpkin porridge with water

1. Peel the vegetable, wash and cut the pulp into medium-sized cubes.

2. Place the chopped pumpkin in a saucepan, pour in enough water to slightly cover the pieces. Place the pan on the stove, turn the heat to low and simmer for 20 minutes. This time will be enough for any type of pumpkin and size of cut pieces.

3. Meanwhile, take care of the raisins; they need to be steamed thoroughly. To do this, pour warm water over the berries and soak in it for 20-25 minutes. If you fill it with cold water, the raisins will take much longer to swell – 3-4 hours. There is such a culinary unspoken rule for steaming raisins - than colder water, with which raisins are poured, the longer they need to be kept in it. When you have absolutely no time, place the raisins in a colander and scald with boiling water. It is necessary to scald it, not pour it, otherwise it will turn out to be a boiled mess.

4. If there is some water left after cooking the pumpkin, pour it into a separate mug or glass. To prepare porridge, we need ready-made pumpkin, and with water we can regulate the thickness of the dish.

5. Grind the pumpkin pulp until mushy. This can be done using a blender, a potato masher used to make mashed potatoes, or simply mash with a fork.

6. Actually, dietary pumpkin porridge with water without cereal is ready, the rest is a matter of taste. Add a little salt and sugar if desired. You can refuel pumpkin porridge honey, add pieces of butter. When the butter has melted, add raisins to the porridge, mix everything well and serve on serving plates. If the porridge is too thick and you want it thinner, dilute it slightly with pumpkin broth, which you poured into a separate bowl. Along with raisins, you can add pieces of finely chopped dried apricots or prunes, nuts, and seeds to this porridge (although sunflowers are prohibited in case of gallstones).

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Pumpkin porridge with millet- a dish whose taste brings back memories of childhood. Pumpkin (recipes for making baked pumpkin can be read here) is very rich in nutrients, and the calorie content of pumpkin porridge is significantly lower than others. Many other sweet cereals, recipes for which fill the Internet, unfortunately lead to the deposition of excess fat. But pumpkin millet porridge can rightfully be considered dietary if you cook it with water and without sugar, and the sweetness of the dish will be provided by the butternut squash itself. Pshonka, porridge made from millet and pumpkin (that’s what we called it in childhood), is very filling, tasty and healthy. Pumpkin porridge, the recipe for which was shared by my beloved mother, turns out equally tasty with milk or water, so at home I usually prepare dietary millet porridge with pumpkin. So... Cooking pumpkin porridge.

Pumpkin porridge, the benefits of which are undeniable, is prepared from sweet butternut squash. You can start cooking in two ways: bake the pumpkin in advance according to this recipe or boil it while cooking the porridge itself. I prefer the first method: I cook baked pumpkin with honey for dinner, and in the morning I cook porridge from the already prepared sweetened pumpkin. But, of course, I’ll also tell you how to cook pumpkin porridge without baked pumpkin. I wash the fruit very well. Cutting off required quantity product, remove the pumpkin seeds with a tablespoon or hand and remove the film under them. Now a surprise: you don’t have to peel the butternut squash - it will soften during the cooking process and become suitable for consumption.
Cut the peeled pumpkin into sticks, and then into small pieces measuring approximately 2 by 2 cm.
We put water or milk in a saucepan to boil over the highest heat, you can add a little salt to the liquid, but I usually don’t do this (I avoid excess salt in food). Also, if you are using sugar instead of honey, now is the time to add 2 tablespoons of sand to the water. Pumpkin porridge with millet in milk turns out to be more tender and creamy; a child, for example, will really like this pumpkin porridge. However, pumpkin porridge with milk, the recipe for which I am describing, adds a lot of calories to the dish, and may not be suitable for people watching their figure, so I suggest replacing the milk with water. While the liquid is boiling, rinse the millet well. As soon as the liquid begins to boil, add the pumpkin and wait until it boils again. If the pumpkin is raw, then after boiling, cook over low heat for 10 minutes, then add 2 tablespoons of vegetable or butter, and then pour in the washed millet. If it’s already baked, then put the butter and add the cereal immediately, wait until it boils again, then reduce the heat to low, cover with a lid and cook for 10-15 minutes.
At this moment, turn on the oven to the lowest temperature and wait until it heats up. After the required time, add the remaining oil to the porridge, mix well and bring to a state of viscosity - there should be no liquid left. Remove the pumpkin porridge from the heat and place it in a warm place for 20 minutes. For this we need a preheated oven or a warm blanket. I never mess around with blankets, it seems a little strange to me, so I use warmth oven. Turn off the oven and put the porridge inside: the remaining heat of the oven is enough to maintain the desired temperature, in which the pumpkin porridge with millet will steam well. We'll get it after a while pumpkin dish from heat and mix well. Now you know how to cook pumpkin porridge according to the most delicious recipe.

Pumpkin porridge. Brief recipe

Boil water or milk in a saucepan, add salt and sugar if necessary.
While the liquid is boiling, wash the pumpkin, cut off the required amount, remove the pumpkin seeds and cut into pieces 2 cm by 2 cm.
Place the pumpkin pieces into the boiling liquid and cook for 10 minutes after boiling.
During this time, rinse the millet under running water.
Put 2 tablespoons of butter or vegetable oil in water or milk with pumpkin, stir, add millet, cover with a lid, bring to a boil, reduce heat to low and cook for 10-15 minutes.
Preheat oven to lowest temperature.
Add the remaining oil to the pumpkin porridge, mix well and bring to a viscosity.
Turn off the preheated oven, place the pan with porridge in it and leave to steam for 20 minutes.
Divide among plates. When serving, if sugar has not been used previously, pour honey over the millet porridge with pumpkin.

Pumpkin porridge with millet is already ready, put it on plates, pour honey to taste and serve. Enjoy your meal!

Source: rightfood.net

Pumpkin is a delicious seasonal vegetable that is rich in... useful microelements, has a cleansing and rejuvenating effect, does not allow fat to accumulate in problem areas. Yes, we bring to your attention diet recipes s, which you can afford even on the most strict diets.

Dietary pumpkin porridge

This dish is perfect for breakfast - its calorie content per 100 g is 49 kcal.

Basket of products for 2 servings:

pumpkin – 300 kg;
milk – 150 ml;
couscous – 1/2 cup for thick porridge, 1/4 cup - for liquid porridge;
sweetener (honey, sweetener) – 2 tbsp. l.;
nuts, dried fruits – 10 g per serving;
– a pinch per serving.

Let's start cooking:

We clean the pumpkin from seeds, cut it into cubes and send it to cook over medium heat.
A few minutes before complete cooking, remove the pumpkin from the heat, drain the water, and then add couscous and sweetener, pour in the milk.

It is worth noting that if you want to get porridge not with pieces of pumpkin, but with a whole consistency, before adding couscous and pouring in milk, you should grind the pumpkin to a puree using a fork or blender.

Place the porridge on low heat and cook until done.
Before serving, add nuts, dried fruits and cinnamon to the porridge.

When preparing porridge, you can do without any cereals or additional products. You can verify this by using the recipe from the following video:

Pumpkin salad recipes

Nutritionists recommend serving salads as snacks or additions to main meals. Next, we bring to your attention recipes for pumpkin salads that are perfect for losing weight.

#1: With chickpeas

One serving of this dish has a calorie content of 118 kcal.

pumpkin – 200 g;
chickpeas – 1 glass;
sun-dried tomatoes – 1/4 cup;
cilantro – 1/4 bunch;
red vinegar– 4 tsp;
lemon juice – 2 tbsp. l.;
sweetener – 2 tbsp. l.;
black pepper - a pinch.

Let's start cooking:

Soak the chickpeas overnight in clean water, rinse them in running water before cooking, and then cook in a saucepan over low heat for 40 minutes. After cooking, drain the water and leave the chickpeas to cool.
Preheat the oven to maximum temperature, line a baking pan with parchment and transfer the pumpkin pieces. Bake for half an hour.
Prepare the dressing: heat the wine vinegar without bringing to a boil, and then add the tomatoes. Cook over low heat until the tomatoes absorb the vinegar and soften. After this, transfer the tomatoes to a blender, add lemon juice and pepper. We chop everything. The dressing should have a loose structure.
Mix pumpkin and chickpeas in a bowl, and then season with the prepared sauce. When serving, sprinkle with chopped cilantro or mint.

No. 2: With zucchini

This warm salad, which is rich in fiber and satisfies well, while the calorie content of one serving is 52 kcal.

Basket of products for 4 servings:

squash pumpkin (oblong) – 1 unit;
young zucchini - 2 units;
low-fat butter – 1 tbsp. l.;
garlic – 1 clove;
lemon juice – 2 tbsp. l.;
nutmeg, black pepper, curry - a pinch.

Let's start cooking:

We wash the vegetables, and then use a special cutting knife to cut them into thin strips.

We cut the zucchini into pieces with pulp, which is not useful in this salad.

Carefully place the resulting ribbons on a plate, then turn on the maximum temperature and send the vegetables to cook for a few minutes.
Pour lemon juice and oil into a glass glass, add garlic passed through a press. Mix everything and also heat in the microwave.
Place the prepared ribbons on a serving plate, pour over the dressing, and then sprinkle with nutmeg, pepper and curry. Mix everything carefully and the salad is ready!

It is worth noting that instead of salad, you can prepare an original pumpkin soufflé with mini eggplants and cherry tomatoes according to the recipe from the video:

Pumpkin stew 33 calories

Quick recipe dietary stew will certainly come to the rescue if you don’t have time to prepare intricate dishes, but want to snack on something tasty.

Basket of products for 6 servings:

squash pumpkin – 2 units;
young zucchini - 2 units;
canned tomatoes with a minimum salt content - 8 units;
red onion – 1 unit;
sea salt, garlic powder - a pinch.

Let's start cooking:

Peel the vegetables, rinse them under warm water, leave to dry, and then cut into small cubes.
Heat a thick-walled pan over the fire, add oil and fry the vegetables over low heat, stirring regularly.
Pour into the pan a small amount of water and add tomatoes, simmer vegetables for 15 minutes. A few minutes before cooking, add salt and sprinkle with garlic powder.
Mix the stew thoroughly and serve.

You can prepare a fragrant pumpkin stew with chickpeas and curry according to the recipe from the video:

The best pumpkin soup recipes for your diet

Dietary pumpkin soup not only low-calorie, but very healthy and nutritious. At your discretion, you can prepare the soup with a thin or thick consistency.

No. 1: Cream soup

The calorie content of one serving of this dish is 150 kcal, and you can have a wonderful lunch and satisfy your hunger.

Product basket:

pumpkin – 300 g;
chicken bouillon– 1.5 l;
potatoes – 2 units;
onions – 2 units;
carrots – 1 unit;
hard cheese – 70 g;
butter – 50 g;
black pepper, salt - a pinch;
green onions, herbs to taste.

Let's start cooking:

Place the broth on the fire until it boils. At this time, peel the potatoes and cut them into cubes, then add them to the boiling broth and leave for 10 minutes.
Peel the pumpkin, cut out the core, rinse and cut into squares.
Cut the onion into half rings and sauté in oil until golden brown over low heat, then add finely grated carrots and pumpkin cubes. Cover the lid and simmer for about 5 minutes.
Place the carrot-pumpkin mixture in the broth and cook over low heat until the pumpkin is ready.
When ready thick soup pass through a sieve, after which we grind the boiled vegetables to a puree using a blender.
Place the resulting mixture in a saucepan and add required amount broth, heat over low heat, add salt and pepper, stirring constantly.
When ready, pour the soup into bowls and sprinkle with chopped cheese and herbs.

If desired, you can serve the soup with bread, rye crackers or low-fat butter.

The following video instructions will certainly help you in preparing creamy pumpkin soup:

No. 2: With eggplants

The calorie content of this soup is slightly less than the previous one and is 93 kcal per serving.

chicken broth – 700 ml;
pumpkin – 200 g;
eggplant – 1 unit;
canned red beans – 1 can;
canned tomatoes – 2 units;
grated – 2 tbsp. l.;
tomato sauce– 1 glass;
walnut – 50 g;
curry, pepper - a pinch.

Let's start cooking:

Peel and cut the vegetables into cubes, mix with beans and tomatoes, and then sprinkle with grated ginger, curry and pepper.
Mix the broth and tomato sauce in a saucepan, then add the mixture obtained earlier. Cover with a lid and place in the oven to bake for 2-3 hours.
Take out the pan and chop the cooked vegetables using a blender or fork.
Lightly fry the nuts in a frying pan.
Pour the soup into bowls and add nuts.

No. 3: With sage

This soup is in no way inferior in calorie content to the previous one - it is equal to 93 kcal per serving.

Product basket:

chicken broth – 1.5 l;
pumpkin pulp – 500 g;
dried sage – 1 tbsp. l.;
low-fat cream - half a glass;
hard cheese – 2 tbsp. l. grated per serving;
green onions – 1 bunch;
salt - a pinch.

Let's start cooking:

We wash the peeled pumpkin under running water and cut it into cubes, then add it to the chicken broth. We also add sage, salt and pepper there. Place on the fire and cook over low heat for about 3 hours.
After cooking, a thick mixture will remain, which we grind using a blender.
Pour cream into the resulting puree, add finely chopped onion and put it back on the fire and heat it up.
Pour the puree soup into bowls and sprinkle with grated cheese.

This soup is best served warm, but not hot.

Dietary pumpkin dishes in a slow cooker

No. 1: Cream soup

Its calorie content per serving is about 80 kcal, so if you have a slow cooker, start cooking!

Product basket:

pumpkin pulp – 500 g;
potatoes – 3-4 units;
water – 1 l;
low-fat butter – 30 g;
salt, pepper - a pinch;
sour cream to taste.

Let's start cooking:

We wash the peeled pumpkin and cut it into cubes, just like potatoes.
Place the vegetables in the bowl of the appliance, add water and set to cook in the “Stew” mode. Optimal time- 40 minutes.
Using a fork or blender, chop the prepared vegetables, add salt, pepper and add oil.
Heat the finished mixture for 10 minutes in the “Stew” mode.
Serve the puree soup with sour cream and freshly chopped herbs.

Prepare pumpkin cream soup in a slow cooker with milk and potatoes, you can follow the recipe from the video:

No. 2: Roast

The calorie content of this dish is about 100 kcal, so it is perfect for dietary lunch as a side dish.

Product basket:

pumpkin pulp – 500 g;
potatoes – 3-4 units;
chicken fillet – 300 g;
onion – 1 unit;
vegetable oil – 1 tbsp. l.;
salt, spices.

Let's start cooking:

We cut the vegetables and fillets into cubes, and then place them in the bowl of the device.
We peel a few pumpkin seeds, turn them into dust and sprinkle the food in the bowl to obtain a pleasant nutty taste.
Close the lid of the device and cook for 30 minutes in the “Baking” mode. It is recommended to stir the roast several times during baking.
After baking, set the appliance to the “Stew” mode and cook for another hour and a half.

#3: Casserole

The calorie content per 100 g of product is 200 kcal, so if you want to treat yourself to something sweet, pay attention to this recipe:

Product basket:

pumpkin pulp – 700 g;
low-fat cottage cheese – 500 g;
semolina – 3/4 cup;
low-fat kefir – 2 cups;
chicken eggs – 3 units;
sweetener – 2 tbsp. l.;
baking powder - 1 package;
cumin, salt - a pinch;
raisins to taste.

Let's start cooking:

Beat eggs with sweetener until stiff peaks form. Next, stirring, add baking powder.
Mix cottage cheese with semolina, pour in kefir, add raisins and mix.
Combine egg and curd mass, mix.
Grease the bowl of the device with oil, spread the resulting mixture and cook for 45 minutes in the “Baking” mode, and then 15 minutes in the “Heating” mode.

If you like prunes, you can make a pumpkin dessert from the following video:

No. 4: Porridge

When preparing it, you can use a mixture of any cereals, including rice, millet, corn, etc.

Product basket:

mixture of cereals – 1 cup;
pumpkin – 500 g;
low-fat milk – 600 ml;
sweetener or honey - 2 tbsp. l.;
salt - a pinch.

Let's start cooking:

Grind the pumpkin pulp on a coarse grater or puree it using a blender.
Place pumpkin and cereals in the bowl of the device, mix and pour in milk.
Cook for about 30 minutes in the “Milk porridge” mode.

This dietary dish is perfect for breakfast.

Recipes for healthy pumpkin desserts

Do you want to lose weight, but can't give up sweets? We bring to your attention recipes low calorie desserts that will not interfere with your weight loss.

#1: Pudding

Calorie content per 100 g is 115 kcal, so this great dessert, which can be prepared on a diet.

Product basket:

pumpkin – 500 g;
low-fat cottage cheese (5%) – 500 g;
low-fat sour cream (no more than 15%) - half a glass;
chicken eggs – 3 units;
semolina – 3 tbsp. l.;
butter – 25 g;
salt - a pinch;
sweetener.

Let's start cooking:

Peel the pumpkin and grate it on a fine grater. Another option is to cut into cubes and grind in a blender to obtain a paste.

Important: To prevent the pumpkin from releasing juice during cooking, after it is chopped, it is necessary to squeeze out the liquid.

Separate the whites and yolks, add salt and sweetener to the whites, and then beat until sharp peaks form. After this, stirring with a whisk, add egg yolks, sour cream and cottage cheese, and at the end - semolina.
Place the resulting mixture in a greased baking dish and cook in the oven for about 35 minutes at 170 degrees.

In the recipe from the video you are invited to curd pudding use flour and milk instead of others fermented milk products and decoys:

#2: Cake

100 g of this dessert has a calorie content of 124 kcal, so it is perfect for a diet.

Product basket:

pumpkin puree – 150 g;
low-fat cottage cheese – 150 g;
low-fat yogurt - 2 tbsp. l.;
low-fat milk – 200 ml;
oatmeal – 3 tbsp. l.;
gelatin – 10 g;
favorite nuts – 20 g;
honey - 1 tbsp. l.
vanillin - a pinch.

Let's start cooking:

Grind the flakes and nuts, and then put them in the oven for 15 minutes to dry. Fill with yogurt and honey. Mix everything in a glass form to form a base for the cake, and put it in the refrigerator to cool for 2-3 hours.
Pour gelatin with milk, mix and leave to swell.
Add cottage cheese, honey and vanilla to a bowl with pumpkin puree. Mix everything.
Heat the mixture of milk and gelatin over low heat, without bringing to a boil. There shouldn't be even small lumps left.
Pour milk into the curd-pumpkin mixture and stir.
We take out the base of the cake, lay out the filling and put it in the refrigerator for another 6 hours.
When serving, the dessert can be decorated with mint or berries.

No. 3: Bar

The calorie content of a serving is 90 kcal, so you can prepare a low-calorie bar with your own hands that will help satisfy your hunger at any time.

Basket of products for 8 servings:

pumpkin – 1 kg;
skim milk – 300 ml;
favorite nuts, raisins – 100 g each;
cinnamon - a pinch.

Let's start cooking:

Peel the pumpkin and cut into small squares.
Heat the frying pan, add pumpkin, nuts and raisins. Simmer for 20 minutes without ceasing to stir. This is necessary in order to remove excess liquid from the pumpkin.
Pour milk into the pan with the filling and leave for 20 minutes.
After cooking, add cinnamon, stir and place the mixture in the refrigerator for several hours.
We divide the dessert into portions, and the bar is ready!

No. 4: Soufflé

On a diet, you can even treat yourself to a soufflé if you know how to prepare it correctly. Calorie content per serving – 65 kcal.

Product basket:

pumpkin pulp – 300 g;
low-fat cottage cheese – 1 glass;
lemon zest – 1 tbsp. l.;
cinnamon – 2 tsp;
flower honey – 1 tbsp. l.

Let's start cooking:

Cut the pumpkin into rings, and then peel and remove seeds. Take 300 g, boil in water. You can also bake for 20 minutes in the oven.
We heat the honey in a water bath, and pass the cottage cheese through a sieve. When the honey has cooled, mix with cottage cheese and add zest.
Cut the cooked pumpkin and grind it in a blender.
Add the curd mixture to the pumpkin puree, mix and place in the refrigerator for 60 minutes.
When serving the soufflé, sprinkle with cinnamon.

The recipe for an airy pumpkin soufflé with baking is presented in the video:

#5: Cupcakes

If you want to serve baked goods with tea, pay attention to pumpkin muffins, 100 g of which have a calorie content of 198 kcal.

Product basket:

pumpkin pulp – 300 g;
chicken eggs – 2 units;
oat bran – 2 tbsp. l.;
low-fat yogurt – 200 g;
whole grain flour – 200 g;
baking powder - 1 package;
vegetable oil – 2 tbsp. l.
butter – 70 g;
cinnamon, raisins to taste.

Let's start cooking:

Soak raisins in warm water for a few hours.
Grind the pumpkin on a fine grater, pour in melted butter, yogurt, beat the eggs and add salt. Mix everything thoroughly, adding flour, bran and baking powder. You need to get a thick consistency mass.
Add raisins and cinnamon to the prepared mixture.
IN Silicone forms For muffins, pour the batter halfway as it will rise during cooking.
Send to bake for 25 minutes at a temperature of 180 degrees.

The following video also suggests preparing pumpkin muffins:

So, pumpkin is a fall vegetable that you can use in numerous healthy recipes. Its calorie content per 100 g is only 25 kcal. In addition, pumpkin contains vitamin T, which speeds up metabolism and helps the body digest food, and also removes toxins and waste.

Calories: 333
Proteins/100g: 1.35
Carbohydrates/100g: 21.86

According to nutritionists, pumpkin is the champion in quantity useful substances, so necessary for our body, so to be healthy, you need to cook from it as often as possible different dishes. And there are quite a lot of such recipes: from the simplest and dietary ones to masterpieces. haute cuisine. Moreover, these are first courses, for example, and second courses, when pumpkin is prepared as a side dish in boiled or baked form, or it is part of a dish, and even desserts, and these are a variety of sauces, jams, pumpkin baked goods, candied fruits, and puddings. There is also a delicious dietary pumpkin porridge, a recipe with a photo of which we decided to offer you. It is cooked in water and without grains.
Here it is necessary to take into account the type of pumpkin, because it is ideal for desserts butternut squash(we will prepare porridge from it), with aromatic sweet pulp, and it is better to prepare the main dish or soup from a large, hard-barked pumpkin.
In general, you can’t help but love pumpkin, no matter how you prepare it, any dish turns out especially tender and tasty. Even just like that, you can bake it in foil with a piece of apple and steamed raisins and it will turn out great. It also makes delicious pumpkin cutlets, topped with sour cream sauce, flavored with garlic and herbs - one of my favorite vegetarian dishes.
But today I recommend preparing a dietary and very simple dish - pumpkin porridge, but very in an unusual way. Most often, this dish is prepared with the addition of milk and cereals - rice or millet, and we will cook, as I said above, just pumpkin porridge. And if you want to add something to it, it could be honey or sugar, butter, finely chopped kernels walnuts, steamed dried fruits, candied fruits or pieces of fruit.
This pumpkin porridge turns out to be very tasty and aromatic, since we do not interrupt the natural taste of pumpkin with milk, but on the contrary, we only highlight it with fruit and honey.
This dish can be served as breakfast or dessert; the presentation will be appropriate to the situation. If this is breakfast, then just put it on a dessert plate and sprinkle with nuts and pieces of fruit. It’s better to put the dessert in a bowl and decorate it with candied fruits or berries.

Ingredients:
- nutmeg pumpkin - 300 g,
- granulated sugar (honey), dried fruits,
- water.

How to cook at home

We cut a large pumpkin and very carefully so as not to get hurt, sharp knife remove the peel from it. This is not so easy to do, since the peel is very tough and it is easy to get hurt. Next, cut the pumpkin into small cubes.

Place the pumpkin cubes in a pan of water and cook them for about half an hour until they are soft.

We drain the water from the pumpkin; it can then be used to prepare other dishes, such as sauce. And we crush the pulp manually with a masher to mashed potatoes or using an immersion blender.

Season the pumpkin porridge with oil as desired and season with sugar or honey.

Bon appetit!