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Pumpkin, also known as jerimum, is a vegetable widely used in culinary preparations that has the main advantage of 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 a low carbohydrate content 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, and 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 shows the 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.
Pumpkin Fit Cupcakes
Ingredients:
- 4 eggs
- 1/2 cup of fine flakes oat tea;
- 1 cup of mashed boiled pumpkin tea;
- 2 tablespoons of culinary sweetener;
- 1/2 tablespoon of baking powder;
- 2 tablespoons of coconut oil.
Preparation mode:
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 neck pumpkin;
- 1 cup of culinary sweetener;
- 4 cloves;
- 1 cinnamon stick;
- 1/2 cup of water.
Preparation mode:
Remove the pumpkin peel and cut into small pieces. Into a pan, put the water, cloves, cinnamon and pieces of pumpkin. 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 because 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 pumpkin;
- 6 tablespoons of skimmed milk;
- 1/2 tablespoon of butter;
- Salt, nutmeg and black pepper to taste.
Preparation mode:
Cook the pumpkin and knead with a fork. Add skim milk and salt, nutmeg and pepper and mix well. Bring to the fire with 2 tablespoons of chopped onion and sauté in olive oil. If using cabotian pumpkin, add only 2 tablespoons of skimmed milk.
For less work and more benefits, learn how to freeze vegetables to avoid losing nutrients.
Created by: Tua Saúde Editorial Team
Bibliography>
- STAHL Wilhelm and SIES Helmut. β-Carotene and other carotenoids in protection from sunlight. The American Journal of Clinical Nutrition. 96. 5; 1179-1184, 2012
- Physico-chemical studies and evaluation of diuretic activity of Cucurbita maxima. 7. 4; 277-280, 2012
- PULLAR Juliet et al. The Roles of Vitamin C in Skin Health. Nutrients. 9. 8; 1-27, 2017
- PORTUGUESE FOOD INFORMATION PLATFORM. Food Composition: Pumpkin. Available in: . Accessed on 31 Oct 2019