How to properly cook pumpkin baked in the oven: the benefits and harms of the dish

A huge number of dishes and preparations are prepared from pumpkin. But this vegetable is most popular when baked. The benefits of baked pumpkin are difficult to overestimate. However, retaining the maximum amount of vitamins and minerals depends on the method of preparing this dish.

Today we will tell you how to properly bake and eat orange vegetables. You will also learn about the dangers and benefits of this dish for certain diseases and will find in the article several simple recipes for pumpkin baked in the oven.

Composition and properties of the product

This vegetable has high nutritional value, and at the same time it contains a minimum of calories. 100 g of the finished dish contains:

• kcal: 22;
• proteins: 1 g;
• fats: 0.1 g;
• carbohydrates: 4.4 g;
• organic acids: 0.1 g;
• dietary fiber: 2 g;
• water: 91.8 g.

Glycemic index

Carbohydrates are absorbed by the body at a certain speed. Glucose levels rise, causing the pancreas to produce the hormone insulin. The glycemic index is a measure of the rate at which blood sugar rises when eating food.

For baked pumpkin, its value is from 75 to 85 units.

Vitamins and microelements

This orange vegetable contains a huge amount of useful microelements and vitamins. When baked, it surpasses many other crops grown in central Russia in terms of benefits and content of medicinal substances.

The main microelements contained in the vegetable:

• magnesium;
• potassium;
• calcium;
• phosphorus.

In addition to them there are also:

• iron;
• iodine;
• zinc;
• copper;
• chlorine;
• manganese;
• fluorine.

Among the vitamins contained in pumpkin are PP, B1, B2 and B12. But most of all this vegetable contains beta-carotene (vitamin A), which protects the human body from harmful substances entering it from the environment.

Reference. Pumpkin pulp contains a lot of pectin. Its dietary fiber helps to gently cleanse the intestines and remove radionuclides from the body.

Benefits and harms

Baked pumpkin is a godsend for people suffering from diseases of the heart, kidneys, bladder, liver, and gout. The product is able to delay the aging process and has a beneficial effect on the condition of the skin and hair. The baked vegetable is recommended for people on a weight loss diet.

However, it is undesirable to abuse this product - it can cause harm to the body and aggravate the course of the disease.

Read also:

How to make pumpkin jam correctly.

What is pumpkin honey?

How to make pumpkin juice without a juicer - the most delicious recipes.

Useful properties of baked dishes

Oven-baked pumpkin retains important groups of vitamins and minerals necessary to maintain health.

Let's consider the beneficial properties of this dish in specific cases:

1. The product helps normalize kidney and bladder function. It not only cleanses these organs, but also helps get rid of kidney stones, chronic pyelonephritis, and cystitis.
2. Pumpkin is also useful for gout The vegetable takes part in all metabolic processes, including purine metabolism. And with this illness, this is extremely important. The product does not allow uric acid salts to accumulate in the kidneys and joint cavities.Pumpkin has a diuretic effect, as a result of which not only excess fluid is removed from the body, but also uric acid.
3. This orange vegetable normalizes blood pressure.
4. The dish perfectly strengthens the functioning of the heart and blood vessels. This is due to the large amount of potassium it contains. To prevent cardiovascular diseases, it is enough to consume 200-250 g of baked pumpkin daily.
5. Baked pumpkin is recommended for sick people diabetes mellitus.
6. It strengthens immunity.
7. For people suffering from liver diseases, this dish is an excellent hepatoprotector. The baked vegetable perfectly cleanses the liver and restores its functions and functioning - when consumed in moderation.
8. The product contains a large amount of dietary fiber, which normalizes the functioning of the digestive system. Eating vegetable dishes helps avoid constipation. Pumpkin is a healthy, low-calorie product that is ideal for fasting days and weight loss diets.
9. Regular consumption of baked pumpkin helps to get rid of from nervous system disorders, normalize sleep, relieve stress.
10. Baked pumpkin during pregnancy Boosts immunity, improves digestion. Also, its moderate amount in the diet prevents the appearance of edema. This vegetable removes toxins and sodium salts, has choleretic, laxative, and diuretic effects.
11. This dish is used not only in cooking, but also for external use. For example, baked pumpkin is turned into a paste using a blender and made compresses for feet. They relieve fatigue in the legs after long exercise or walking.

As we can see, this product has a lot of beneficial properties, but sometimes it also causes harm.In most cases this happens due to incorrect use.

Contraindications

If you do not have any diseases, then there is no need to worry - if you use the product in moderation, it will not cause harm.

Pumpkin can have a negative effect on the human body in the following cases:

1. Increased blood sugar levels. Excessive consumption of baked pumpkin contributes to a sharp increase in blood sugar levels. This is not dangerous for a healthy person, but not for people with diabetes. It is useful for this disease only if the norm determined by the doctor is observed.
2. Baked pumpkin is a heavy dish, so it may a sharp load on the functioning of the gastrointestinal tract.We are talking about a laxative effect. People with intestinal disorders are advised to consume this dish with great caution. For diseases such as gastritis with low acidity, stomach ulcers, diarrhea, it is better to exclude such foods from your diet.
3. Pumpkin is a strong allergen. Therefore, an allergic reaction may occur. If you are predisposed to various allergic reactions, use it carefully, in small portions. This also applies to young children, whose bodies are sensitive to new foods.

Oven baked pumpkin recipes

Pumpkin baked in the oven is considered an easy to prepare, but at the same time satisfying and nutritious dish. Below you will find several step-by-step recipes for its preparation.

Classic recipe

Baked pumpkin with sugar is a simple classic recipe that those with a sweet tooth will appreciate. This dish is served with coffee or tea, as well as milk porridge for breakfast.

Ingredients:

• pumpkin pulp – 300 g;
• sugar – 1 tbsp. l.;
• honey (flower or herbs) – 1-2 tbsp;
• lemon juice – 2 tbsp. l.;
• lemon zest – 1 tsp;
• ground cinnamon – 0.5 tsp.

Cooking process:

1. Cut the peeled pumpkin into small cubes, about 1.5 cm.
2. Place the pieces in a single layer in a baking dish.
3. Sprinkle lightly with sugar. Bake for 15 minutes in an oven preheated to 180 degrees.
4. Scald the lemon with boiling water and wipe dry. Squeeze the juice (from about 1/3 of the fruit). Remove the zest with a fine grater.
5. Sprinkle the baked pumpkin with cinnamon, lemon zest and lemon juice.
6. Return the pan to the oven and bake for another 20 minutes at 180-200 degrees until done. The pieces should be soft, but not mashed.
7. Melt the honey in a water bath and pour it over the still hot pieces of pumpkin pulp.

If you use dark or cane sugar, the dish will turn out even tastier. If desired, add steamed raisins or walnuts to the baked pumpkin.

With honey

Another option for oven-baked pumpkin is with honey.

Ingredients:

• small pumpkin;
• raisins – 2 cups;
• honey - 1 tbsp. l.;
• curry – 0.5 tbsp;
• cilantro – 0.5 tbsp;
• olive oil, salt and pepper - to taste.

Cooking process:

1. Peel the pumpkin and cut into cubes.
2. Drizzle lightly with olive oil, salt and pepper.
3. Place the cubes on a baking sheet and place in the oven for 10-15 minutes. Be careful not to let the pumpkin become too soft.
4. Toss roasted vegetable cubes with raisin, curry, cilantro and honey dressing.

With apples

• fresh pumpkin - 400 g;
• apples - 2 pcs;
• sugar - 2 tbsp;
• cinnamon - a pinch;
• lemon juice - 1 tbsp.

Cooking process:

1. Peel the pumpkin, cut into small pieces and place in a baking dish.
2. Peel the apples, cut into medium pieces and place on top of the vegetable.
3. Sprinkle the ingredients with sugar, cinnamon and lemon juice.
4. Place the pan in an oven preheated to 200 degrees for half an hour.
5. The finished dish is best served chilled.

With lemon

Ingredients:

• pumpkin – 1 kg;
• lemon – 1 pc.;
• sugar – 200 g.

Cooking process:

1. Peel the pumpkin and cut into small slices.
2. Remove the peel from the citrus fruit as well. Cut the pulp into small pieces.
3. Mix pumpkin and lemon with sugar. Place these ingredients in a baking dish and cover the top with foil.
4. Bake at 180 degrees for 20 minutes. After this, remove the foil and put it back in the oven for another 10 minutes. Check readiness with a fork or knife - the pumpkin should become soft.

To the meat

Baked pumpkin is consumed not only as an independent dish, but also served with others - for example, meat.

Ingredients:

• medium sized pumpkin;
• Feta cheese/hard cheese – 50 g;
• Cherry tomatoes – 10 pcs.;
• olive oil 1-2 tbsp. l.;
• spices - to taste.

Cooking process:

1. Wash the pumpkin, remove the peel, remove the seeds and cut into slices.
2. Make cross cuts in the flesh of the vegetable.
3. Rub the vegetable with olive oil. Sprinkle with your favorite seasoning if desired.
4. Place the dish in an oven preheated to 180 degrees. Bake a medium-sized pumpkin for about an hour until it becomes soft.
5. Place sliced ​​tomatoes, grated hard cheese and/or pieces of Feta cheese on the pulp. Place in the oven for another 10 minutes.

With garlic and coriander

Another recipe for lovers of this vegetable. Served as a separate dish or as a side dish for meat or poultry.

Ingredients:

• pumpkin – 700 g;
• olive oil – 3 tbsp. l.;
• garlic – 2 large cloves;
• lemon juice – 1 tbsp. l.;
• coriander – 1 tsp;
• parsley – 4 sprigs;
• salt and black pepper - to taste.

Cooking process:

1. Peel the garlic and chop together with coriander in a blender, or pass through a press.
2. Wash, dry and finely chop the stemless parsley leaves.
3. Pour lemon juice into olive oil and add salt, black pepper, parsley and garlic with coriander. Mix well.
4. Cut the thoroughly washed pumpkin and remove all seeds. Leave the peel. Cut the vegetable into 8 pieces.
5. Line a baking dish with foil. Place the vegetable pieces in it and brush them with the oil mixture. Cover the pumpkin pan with foil and place in an oven preheated to 200 degrees.
6. Bake for 35-45 minutes until the vegetable pieces are tender. Baking time depends on the type of vegetable and the thickness of the slices. Check the readiness of the dish with a knife or fork. At the end of baking, remove the foil and turn on the “Grill” mode for 5-7 minutes. After this, the finished dish can be served.

Cooking tips

Let us share with you some secrets of cooking vegetables.

1. For baking, choose late varieties of pumpkin, with bright orange and juicy flesh. Take medium-sized fruits. Too large ones often turn out to be overripe and turn out tasteless when baked.
2. To prevent the pieces from sticking to the baking sheet, bake on a sheet of parchment. It is better to wrap large pieces of vegetables in foil - this way they will cook faster and will not stick to anything.
3. If the pieces begin to quickly burn on top, cover them with foil.
4. If you are cooking in a baking dish, pour a couple of tablespoons of water into it so that the liquid lightly covers the bottom. This way the dish will not burn and it will turn out juicy.
5. You can bake the vegetable either with or without the peel. In any case, first wash the pumpkin thoroughly and only then cut it.

Conclusion

Baking in the oven allows you to preserve almost all the beneficial properties of pumpkin. Moderate consumption of this baked vegetable contributes to the healing and strengthening of the entire body. It is no coincidence that pumpkin is called “natural healer.” Bon appetit and good health!