Pumpkin For Weight Loss: Health Benefits And 3 Yummy Recipes To Lose Weight Fast

Believe it or not, pumpkin is considered a vegetable. It belongs to the same group of vegetables as melons, cucumbers, watermelon, etc. Pumpkin vegetates in temperate climates, so in our area we have different types of pumpkin. The most common are those with a spherical shape and orange color. Pumpkin is rich in specific taste and texture, and in addition it offers a rich nutritional composition especially of micronutrients.

Antioxidant composition

Antioxidants are extremely important for our body because they are the mechanism by which our body fights free radicals. Free radicals are harmful components that are produced as metabolic waste in the body and oxidatively damage its various cells and tissues. Our body has its own mechanism through which it produces certain amounts of necessary antioxidants, but it still depends on the amount of intake. Pumpkin is one of the best natural sources of carotenoid antioxidants, especially beta carotene. Pumpkin is an extremely powerful antioxidant. It contains beta carotene, and also contains cryptoxanthin, lutein, zeaxanthin, but also antioxidant vitamins, such as vitamin C and E.

Nutritionally concentrated food

Pumpkin contains low calorie, but especially high nutritional value. A portion of about 250 g of cooked pumpkin, whether boiled or roasted, contains only 50 calories. In terms of micronutrient value, pumpkin contains many nutrients such as: B vitamins, vitamins A, C, E, as well as the following minerals: iron, potassium, magnesium, phosphorus, manganese, copper.

Foods for weight loss and digestive health

Pumpkin due to its rich nutritional composition is great as a supplement to a healthy diet in order to lose weight. Pumpkin, among other things, contains fiber, which in turn is important for the intestinal microflora and helps in the gradual digestion of food. In this way, blood glucose is reduced, and thus satiety is maintained for a long time. Fiber improves digestive health, reduces the risk of the most common digestive diseases.

5 Yummy Recipes with Pumpkin

  • Pumpkin falafel

Ingredients needed:

  • 650g pumpkin, peeled, chopped into medium cubes and baked

 

  • 1 tablespoon olive oil

 

  • 1 cup (about 200g) canned chickpeas

 

  • 1 clove garlic, finely chopped

 

  • 1 tablespoon sea salt

 

  • 1 full tablespoon red pepper

 

  • 2-4 tablespoons of all-purpose or wholemeal flour

 

  • a few tablespoons of sesame seeds, to coat the falafel

 

  • tahini sauce, for serving

Preparation:

First, turn on the oven to preheat to 200 ° C. Cut the pumpkin into small cubes and add 1 tablespoon of olive oil. Arrange the cubes on a baking sheet lined with parchment paper and bake for about half an hour. Rinse the chickpeas and squeeze them, then grind them in a blender. After the pumpkin is baked, leave it to cool a bit, and then put it in a blender together with the garlic. Then mix the pumpkin puree, chickpeas, spices and flour in a bowl. Make falafels and cover them with plastic wrap and leave them in the fridge for about 1 hour. Then dip all the falafels in sesame seeds and arrange them on a baking sheet in a preheated oven. The falafels are ready when they turn golden brown.
Integral spaghetti with pumpkin

Ingredients needed:

  • 200g whole spaghetti

 

  • 3 tablespoons / ~ 45ml olive oil

 

  • 2-3 cloves of garlic, finely chopped

 

  • 2 cups pumpkin, cut into small cubes

 

  • about 100g spinach (about 1 cup), washed and finely chopped

 

  • 1 teaspoon chili powder (use more or less depending on how spicy you tolerate)

 

  • ½ lemon juice and a little grated peel

 

  • 1½2 teaspoon sea salt

 

  • ½ teaspoon pepper

 

  • 30g walnuts, finely chopped

Preparation:

Preheat the oven to 220 ° C. Boil the spaghetti in boiling water. Cut the pumpkin, put it in a deep bowl and add 1 tablespoon of olive oil and a little sea salt. Put it on a baking sheet and bake it in a preheated oven. Bake the pumpkin for 40-50 minutes until soft and caramelized. Heat 2 tablespoons of olive oil in a pan on the fire, then add the garlic and bake it a little. Add chili powder. After the pumpkin is half cooked from the cubes, mash it and add the two halves to the pan with the garlic and chili. Then add the spaghetti and spinach. Season with pepper, squeeze lemon juice and add extra salt and chili if necessary. Serve immediately with chopped walnuts and lemon zest on top.

  • Pumpkin soup

Ingredients needed:

  • one musk pumpkin of about 1 kg, peeled, cleaned and cut into cubes of about 4 cm

 

  • 1 medium onion, coarsely chopped

 

  • 2-3 cloves of garlic, finely chopped

 

  • very small piece of ginger (about 3 cm), finely chopped or grated

 

  • 750ml vegetable broth

 

  • 250ml water

 

  • 1½2 teaspoon sea salt

 

  • ½ teaspoon ground black pepper

 

  • ½ teaspoon turmeric

 

  • fresh parsley, finely chopped (for serving)

Preparation:

Cut the pumpkin into large slices about 3 cm thick. Peel each slice, remove the seeds with a spoon and cut into pieces of about 4 cm. Put the pumpkin, onion, garlic, ginger, broth, water and spices in a saucepan – the liquid should be slightly above the level of the pumpkin. Bring to the boil, then reduce the heat and let the broth simmer quickly until the pumpkin is soft. Remove the pan from the heat and use a hand blender to blend until you get a creamy texture. Season to taste with sea salt and pepper. Serve the soup while it is hot in small, deep bowls, and sprinkle fresh parsley on top.