Recipes with pumpkin: 4 preparations that promise to bring satiety –

Want more Halloween food than pumpkin? The food, in addition to matching the date, is still very healthy. 100 grams of it cooked has between 20 and 40 calories. In addition, it contains water (about 95%) and loads of fiber, satiating more than any other vegetable and vegetable. Want more? It can be found on the market almost all year round, it is cheap and versatile! don’t miss 4 pumpkin recipes tasty and nutritious:

pumpkin recipes

Pumpkin and meat casserole

Illustrative picture (Edwin Jaulani, Pexels/Playback)

Recipe extracted from the book Comer Light, written by Lucilia Diniz in partnership with .

Ingredients:

200 g of lean meat (rump, duckling), ground; 1 skinless and seedless tomato, diced; 1 col. (soup) of light cottage cheese; Pumpkin puree; 3 medium onions, chopped; 6 minced garlic cloves; 2 envelopes of light chicken broth (0% fat and low sodium); 1/2 peeled Japanese pumpkin, cut into cubes.

Way of doing:

First prepare the puree. Sauté 2/3 of the onion and 90% of the garlic in 1 tablespoon of dissolved broth according to the manufacturer’s instructions. Add the pumpkin and the rest of the broth. Let it cook until the pumpkin softens. Allow to cool and pass through a food processor (or blender) and set aside. Sauté the meat with the rest of the onion and garlic. Add the tomato and cottage cheese. Serve in individual bowls (ramekim type), with the meat at the bottom and the pumpkin puree on top.

Yield: 5 servings.

Calories per serving: 159.

pumpkin salad

Illustrative picture (sheri silver Unsplash/Playback)

Recipe suggested by nutritionist Rosana Albuquerque, from the Mokiti Okada Foundation, in São Paulo.

Ingredients:

4 cup. (tea) pumpkin pumpkin or neck in cubes; 2 col. (soup) of extra virgin olive oil; Lemon, salt and fresh herbs (sage, parsley and chives) at will.

Way of doing:

Cook the pumpkin until al dente. Drain the water and season the pumpkin while still hot. Serve cold.

Yield: 4 servings.

Calories per serving: 80.

Roasted pumpkin

Illustrative picture (Istetian/Reproduction)

Recipe suggested by nutritionist Rosana Albuquerque, from the Mokiti Okada Foundation, in São Paulo.

Ingredients:

1/2 Japanese pumpkin with skin, cut into slices; Salt and black pepper to taste; 1 pinch of nutmeg; 1 minced garlic cloves; 2 col. (soup) oil.

Way of doing:

Spread the pumpkin slices on a non-stick baking sheet lined with parchment paper. In a small bowl, mix the seasonings: salt, black pepper, nutmeg, garlic and olive oil. Stir well and spread (or brush with the help of a culinary brush) over the pumpkin. Take it to the preheated oven at 180°C and bake for 30 minutes or until the pumpkin is soft (test by sticking a fork). Serve immediately.

Yield: 5 servings.

Calories per serving: 76.

pumpkin candy

Illustrative picture (Valeria Boltneva, Pexels/Playback)

Recipe extracted from the book Comer Light, written by Lucilia Diniz in partnership with .

Ingredients:

1 kg of peeled Japanese pumpkin, cut into cubes; 1 kg pumpkin pumpkin without shell, cut into cubes; Cinnamon stick to taste; 1 col. (dessert) clove; 3 col. (soup) of culinary sweetener; 2 and 1/2 cups (500 ml) of water.

Way of doing:

Place the ingredients in a large pan and bring to a boil. Cook until the pumpkin is soft (add more water if necessary), stirring occasionally with a wooden spoon. Mash any pieces that don’t fall apart with a fork. Serve chilled.

Yield: 16 servings.

Calories per serving: 65.