Dietary pumpkin pancakes: what are the benefits of them?
Pumpkin is a very large “berry”. Pumpkin pulp is very tasty and healthy. A huge variety of dishes are prepared from pumpkin.
Pumpkin pancakes are very healthy because they contain a huge amount of vitamins
Pumpkin contains large amounts of:
- Carotene;
- Sahara;
- Fiber;
- Gland;
- Magnesium;
- Organic acids;
- Vitamins B, C, E, P and the rare vitamin T.
Pumpkin has a choleretic effect, normalizes the functioning of the gastrointestinal tract and heart muscle.
Eating pumpkin is indicated for people with impaired vision, as well as for the prevention of nephritis and pyelonephritis.
Pumpkin helps remove excess water and salts from the body. With all this, pumpkin contains only 22 calories per 100 g. The only people for whom eating pumpkin is contraindicated are people suffering from diabetes, because. pumpkin contains a lot of sugar.
Option 1. Pumpkin pancakes in the oven - a classic recipe
Pumpkin is a very healthy vegetable. But, unfortunately, not everyone loves it for its specific taste and aroma. Try making pancakes from it in the oven. The baked goods are tender, tasty and, importantly, low in calories.
Ingredients
:
- granulated sugar - 50 g;
- 2 eggs;
- table salt - 5 g;
- vanillin - sachet;
- fat sour cream - 45 g;
- flour - 180 g;
- raw pumpkin - half a kilogram.
Step-by-step recipe for pumpkin pancakes in the oven
Wash and cut the pumpkin into pieces. Use a spoon to scrape out the seeds and fibers. Using a sharp knife, cut off the peel and measure out the required amount of vegetable. Grind the pumpkin pulp into small chips.
Beat the eggs into a separate bowl and beat with a fork until smooth. Add granulated sugar to the egg mixture and beat again until the crystals dissolve. Lightly salt and add rich sour cream and grated pumpkin. Stir. Leave for a quarter of an hour for the dough to settle.
While the dough is rising, preheat the oven by turning it on to 180 C. Cover a baking sheet with a sheet of foil. Spoon the dough onto the foil, leaving a small gap between the pancakes. Place in the oven for a quarter of an hour. Transfer the finished pancakes to a plate.
Pancakes are best made from butternut squash. This variety is distinguished by its sweetness and unique aroma.
How to cook dietary lean pumpkin pancakes: the simplest recipe
To prepare appetizing and tasty dietary pumpkin pancakes, you need to use dietary products accordingly.
How to make pumpkin pancakes:
- Grate the pumpkin on a fine grater: you can use raw or boiled pumpkin for pancakes. Or you can cook the grated pumpkin in the microwave - set it to cook at maximum power for 5 minutes. This will make the pumpkin softer and easier for the body to digest.
- Grind the pumpkin with cottage cheese, sugar and salt.
- You can add cinnamon, nutmeg or cardamom.
- The dough turns out thick.
- Form small cakes with wet hands.
- Heat the frying pan well, pour a small amount of oil and lay out the pancakes.
- Fry the pancakes on both sides until golden brown.
Ready-made pancakes can be consumed both hot and cold.
Important: pumpkin dough is quite “capricious”, so you need to carefully monitor it so that it does not burn. Instead of frying, pumpkin pancakes can be baked in the oven or in a slow cooker.
It is recommended to serve with sour cream, many people like it with honey or jam, but then you need to put less sugar in the dough, or you can not add it at all, it will be even healthier.
Unsweetened pumpkin pancakes
The recipe for this dish will allow you to prepare a dish a little similar to potato pancakes.
If desired, you can replace the pumpkin with potatoes. But then the frying time will increase. But first, try this unusual and bright combination of flavors - chicken fillet and pumpkin. Your pancakes will be unique. And their color is magnificent. For six servings you will need a little less than half a kilogram of fillet or minced meat, an onion, three cloves of garlic, ground black pepper, 3 tbsp. l mayonnaise and sour cream, half a glass of pumpkin puree, two eggs, two tablespoons of flour (you may need more) and vegetable oil. Crush the garlic with a special tool. Chop the onion as finely as possible. Combine all products in a bowl, stir well. If the minced meat is thick, add a little sour cream, if liquid, add flour. You can leave it for a while to marinate the meat. Then fry the minced meat in small portions in a hot frying pan.
How to reduce the calorie content of pumpkin pancakes: Dukan PP
Pumpkin pancakes are an excellent dish for those eating the Dukan diet.
If you just can’t give up sweets and can’t imagine your life without baking, then pumpkin is perfect for replacing harmful ingredients in pies, pancakes, buns and other foods and baked goods with healthy and nutritious ones.
In order to make pancakes less calorie, you should replace wheat flour with oatmeal
The proposed recipe can be made even less calorie.
For this:
- You can replace wheat flour with bran or oatmeal.
- To fry at speed without using oil, you need to add a tablespoon of oil directly to the dough, then the calorie content will decrease and the pancakes will not burn.
- You can omit sugar at all or use a sweetener.
- For sweetness, you can add raisins, finely chopped dried apricots or prunes to the dough.
- Instead of frying, pancakes can be baked in the oven. To do this, place foil or parchment paper on a baking sheet, lay out the pancakes and bake at low temperature for 15 minutes.
Some housewives use pumpkin puree instead of grated pumpkin. This way the dough becomes a very delicate consistency, and such pancakes can be given even to small children.
Pancakes with liver
Preparing low-calorie and “light” pancakes is impossible without the following products:
five hundred grams of chicken or beef liver;
- carrots - one piece;
- three hundred grams of pumpkin;
- 3−5 tablespoons of wheat flour;
- one egg;
- onion, also one;
- mayonnaise;
- half a teaspoon of salt;
- soda on the tip of a knife;
- two tablespoons of cornstarch.
First you need to pass the meat through a meat grinder along with the onion - this will give it aroma and taste. Next, grind the pumpkin into a fine pulp and mix with the mixture of liver and onion.
Add all other ingredients to the resulting mass: egg, flour, soda, salt, mayonnaise and starch. After thorough beating, the dough will come out, the consistency of which should be the same as in the case of regular pancakes.
Option 5. Pumpkin pancakes in the oven with cottage cheese
Pancakes with cottage cheese taste like cheesecakes. At the same time, there is no specific taste of the vegetable. The baked goods melt in your mouth and have a delicate consistency. The combination of cottage cheese and pumpkin makes for delicious and healthy pancakes that can be served as a nutritious snack or dessert.
Ingredients
:
- 60 g flour;
- 300 g pumpkin pulp;
- a glass of kefir of any fat content;
- 100 g cottage cheese;
- a pinch of kitchen salt;
- chicken egg;
- a handful of light raisins;
- apple;
- a packet of baking powder;
- 40 g granulated sugar.
How to cook
Wash the light raisins. Place in a small bowl. Boil water in a kettle and pour boiling water over dried fruits. Leave for 15 minutes. Then drain the water and place the dried fruits on a paper towel to dry.
Wash the pumpkin, cut into pieces and remove seeds and fibers. This can be done conveniently with an ordinary spoon. Cut the peel from the vegetable pulp. Coarsely grate the pumpkin. Grind the cottage cheese through a fine sieve until it has a uniform consistency. Combine pumpkin with cottage cheese, add sugar and mix well.
Peel the apple, cut out the core and chop using a grater with large sections. Add the apple and steamed raisins to the pumpkin mixture, lightly salt and stir. Pour in kefir. Combine the sifted flour with baking powder and add it in parts. Knead a thick dough that does not spread.
Line a baking sheet with oiled parchment. Use a spoon to take small portions of the dough and place it at a short distance on the parchment. Turn the oven on 180 degrees. Place a baking sheet in the preheated oven and bake for 15 minutes. Then turn over and cook for another ten minutes.
If the cottage cheese is too liquid, before using, place it in double-folded gauze and hang it to get rid of excess liquid.
Do you love baking, but don't want to spend a lot of time? So this option is for you. Pumpkin pancakes will amaze you with their taste and won’t require extra minutes in your busy schedule.
- Calorie content per 1 serving - no more than 160 kcal (if you use a minimum of oil when frying)
For 8-10 large servings we need:
- Pumpkin – 400 g
- Eggs - 2 pcs.
- Flour - 5 tbsp. l.
- Vanilla sugar - ½ tsp.
- Sugar - 1-2 tbsp. l.
- Salt - to taste
- Baking powder - ½ tsp.
- Vegetable oil for frying
Grind the pumpkin pulp on a coarse grater. Add two types of sugar, salt and mix everything. Beat in the eggs.
Combine pre-sifted flour with baking powder. Add it to the vegetable composition and mix everything thoroughly. The dough turns out like thick sour cream. But the pumpkin will constantly produce juice, so the baking mixture should be stirred periodically.
Place a tablespoon of pumpkin mixture in a heated frying pan with oil. After frying the pancakes on one side, turn them over to the other and brown until done.
Do you count calories and fat content?
A grease brush, cooking spray or non-stick coating will help you keep the numbers down.
Pumpkin pancakes: the most delicious recipe
And this fluffy kefir version for dessert will rightfully become your secret weapon. People at home won’t immediately guess what these fragrant and plump beauties are made of. They just melt in your mouth! A cozy treat for tea drinking in a traditional style.
We will need:
- Pumpkin – 200 g
- Medium bull's eye
- Eggs - 2 pcs.
- Flour - 130 g
- Kefir – 150 g
- Sugar - 100 g
- Vanilla sugar and baking powder - 1 tsp each.
- A pinch of salt
How to cook step by step with photos.
Rub the apple and pumpkin through a fine grater and place in the dough container. In another bowl, whisk the eggs, salt, and both types of sugar. Pour kefir into it and mix the ingredients until the sugar is completely dissolved. We connect everything.
Sift baking powder and flour into the resulting mass. And again, mix thoroughly. First fry the pancakes under the lid. Then we turn them over to the other side. Now you don't have to cover the pan.
Calorie content of millet porridge with pumpkin per 100 grams
The calorie content of millet porridge with pumpkin per 100 grams is 100 kcal. In 100 g of dish there are 2.9 g of protein, 1.7 g of fat, 19.5 g of carbohydrates.
But it's not over yet: pumpkin is really rich in "good" fats, such as Omega-3, which and blood triglycerides, which help in the blood, prevent cardiovascular disease, "fight" atherosclerotic plaques and arterial obstruction.
According to some studies, pumpkin is important for women's fertility: consumption is recommended during fertile ages, as well as during pregnancy and lactation for the synthesis of hormones. Pumpkin pulp and juice can actually also be used as a diuretic: in this regard, experts recommend drinking a glass of pumpkin juice in the morning, on an empty stomach. Moreover, the juice extract of this vegetable mixed with milk is very beneficial in combating stomach problems and prostate diseases.
To prepare one 274-gram serving of millet porridge with pumpkin, you need the following ingredients:
- 50 g pumpkin;
- 50 g millet cereal;
- 100 ml water;
- 60 ml milk;
- 1 g salt;
- 13 g sugar.
- cut the pumpkin into cubes, place in a pan filled with water, cook over medium heat for 5 minutes;
- millet porridge is added to the pan, the vegetable and porridge are mixed, simmered over low heat for 12 - 15 minutes;
- Salt, sugar, and milk are added to the mixture.
- The porridge is cooked over low heat for 7 - 9 minutes.
Calorie content of pumpkin puree soup per 100 grams
Calorie content of pumpkin puree soup per 100 grams is 60 kcal. 100 g of dish contains 2.4 g of protein, 3.2 g of fat, 7.6 g of carbohydrates.
Finally, pumpkin contains cucurbine, an important amino acid that acts as a dermatitis and anti-parasitic agent. Pumpkin is a very versatile vegetable that lends itself well to many recipes, from appetizers to appetizers to desserts. However, large soups and soups made with pumpkin are also a great contour: the pumpkin can be paired with onions or potatoes and poured into the pan.
In addition, characterized by a very sweet taste, the pulp of this vegetable can be an excellent base for original cakes and sweets, such as the typical American pudding or pumpkin pie. Pumpkin is a great appetizer for making a savory and savory pumpkin pie or the first plate of gourmet treats like pumpkin torella.
Pumpkin soup puree brings great benefits to the body, including the beneficial properties of this dish:
- normalization of heart function;
- cleansing the kidneys and liver of toxins;
- activation of metabolism;
- benefits for vision;
- calming effect on the nervous system.
