5 Simple And Healthy Pumpkin Dishes To Strengthen Your Immune System
November 12, 2018 18:56 By Fabiosa
You know how it is - tasty food is bad for you, and healthy products are unsavory. And that’s why you need to know those few products that combine excellent taste with health benefits. Pumpkin is one of them - a versatile vegetable known to people who enjoy their food and take care of their health.
Pumpkin consists of 90% of water, but it also contains many vitamins, amino acids, proteins, and carbohydrates.
Pumpkin can speed up the process of digestion and normalize metabolism. Also, this vegetable prevents the body from accumulating fatty cells, so it is often present in a diet of those who want to keep their weight in check. And pumpkin is only 30 calories per 1 cup.
Pumpkin is recommended for those who want to improve the work of the gastrointestinal tract. It is also used for constipation, atherosclerosis, diabetes, and gallstone disease.
Due to the high content of potassium, this vegetable normalizes the work of the cardiovascular system and reduces the risks of hypertension.
To top it off, pumpkin is very versatile and you can cook a lot of healthy dishes from it: from casseroles and desserts to stews and bread. We have prepared 5 recipes for those who want to eat healthy and delicious.
READ ALSO: Pumpkin Season! Benefits For Skin And Hair
1. Pumpkin salad
- 5.3 ounces of pumpkin;
- 1 bundle of arugula;
- 1 ounce of nuts;
- 1 ounce of cottage cheese;
- juice of half a lemon;
- half a teaspoon of honey;
- 2 teaspoons of soy sauce;
- salt, pepper (to taste).
Bake the pumpkin in the oven or on the grill until soft. Cut it into cubes. Put the vegetable, chopped arugula, cottage cheese, and nuts ground in a blender into a bowl. Prepare a lemon juice, honey, and soy sauce dressing. Add it to the prepared ingredients and mix. The proposed dressing can be replaced by olive oil.
2. Pumpkin pancakes
- 3.5 ounces of baked pumpkin;
- 1 banana;
- 1.7 ounces of kefir (or yogurt);
- 0.35 ounces of oat bran;
- 0.7 ounces of oat flakes;
- 0.25 ounces of flax flour;
- half a teaspoon of psyllium;
- half a teaspoon of baking powder;
- 1 pinch of cinnamon;
Whisk all the ingredients in a blender. Put it in the fridge for 15 minutes. Then, cook pancakes in a non-stick frying pan on both sides with a minimum amount of oil. Instead of psyllium, you can add 0.7 more ounces of oat flakes.
3. Pumpkin smoothie
- 14 ounces of pumpkin;
- 5- 7 ounces of water;
- 1-2 tablespoons of honey.
Whisk all the ingredients in a blender. Pour the mixture into a glass. You can sprinkle it with sesame. If you want to make the drink even healthier, add 2-3 tbsp of ground flaxseeds.
4. Pumpkin cream-soup
- 1 small pumpkin;
- 1 carrot;
- 2 cloves of garlic;
- 2 tomatoes;
- salt, pepper, and spices to taste.
Cut the pumpkin, carrots, and tomatoes into large cubes. Put the vegetables in a deep frying pan with heated sunflower oil. Add garlic. Slightly fry them and then pour in some boiling water so that it does not completely cover the vegetables. Simmer the vegetables for 20 minutes on medium heat. Add salt and pepper to taste. When the pumpkin and carrots are soft, turn off the heat and let it cool down slightly. Then whisk the vegetables until the soup-like texture.
READ ALSO: 10 Best Recipes For Heavenly Homemade Sweets
5. Lenten pumpkin porridge with dried fruit
- 8.8 ounces of brown rice;
- 2 tablespoons of honey;
- 10 ounces of pumpkin;
- 1 handful of dried fruit.
Cut pumpkin pulp into cubes. Then simmer them in a little amount of water. Add rice to the pumpkin (you need to soak it for 20 minutes beforehand) and pour in water so that it completely covers the rice. When the rice is ready, add dried, and sliced dried fruit. Cook a few more minutes. When the porridge is ready, add honey and stir well.