The baked pumpkin without anything is a super light recipe to enjoy this vegetable in a fit version. I find it very flavorful, an excellent hunger-buster or sweet snack.
While baking, the oven-baked pumpkin gratin dries out from excess water, enhancing its flavor, often with notes of nuts (hazelnut, chestnut), and at the same time it softens.
Once ready, you can eat both the flesh and the skin, or use it for other preparations. I recommend always tasting its cooked peel, I find it delicious, tender, meaty, and undoubtedly healthy.
Once cooked, removing the peel becomes very easy.
Where to use naturally cooked pumpkin reduced to pulp:
– fresh pasta fillings
– pumpkin and semolina gnocchi
– vegan pumpkin cake
– focaccia or bread
SEASONALITY of pumpkin – from August to April
(pumpkins can be stored in a cool, dry place for months after harvest)
RECIPES with pumpkin
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 1 kilo of raw pumpkin
- Cooking methods: Oven
- Cuisine: Healthy
- Seasonality: Autumn, Winter, and Spring
- Energy 35.62 (Kcal)
- Carbohydrates 8.90 (g) of which sugars 3.78 (g)
- Proteins 1.37 (g)
- Fat 0.14 (g) of which saturated 0.07 (g)of which unsaturated 0.02 (g)
- Fibers 0.68 (g)
- Sodium 1.37 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Baked Pumpkin Without Anything – Fit
- Half pumpkin (about 2.2 lbs)
Tools
- Baking Tray oven
- Baking Sheets reusable
Baked Pumpkin Without Anything
Wash well externally a ripe pumpkin (its stem must be well dried) to remove any soil residues.
Place it on a cutting board and with a sharp, smooth-bladed knife, with due caution, first cut it in half and then into regular slices (about 0.8 inches) or uniform cubes. Remove all seeds and internal filaments. Set aside the plumpest seeds to roast them in the oven.
Place it in a single layer on a baking tray covered with parchment paper and bake it in a ventilated oven preheated to 338 °F, in a middle rack, for about 20 minutes or until the pumpkin flesh is soft. If necessary, cover with aluminum foil or parchment paper.
The cooking time for oven-baked pumpkin (with or without skin) varies depending on the type of pumpkin and the size of the pieces. Try piercing the flesh with the prongs of a fork to see when it is ready.
STORING baked pumpkin without anything
The cooked pumpkin can be stored at room temperature for 2 days, in the fridge for up to 3 days. In the freezer, it lasts for 6 months.
Variants
For a crunchy version, sprinkle with breadcrumbs.
For an aromatic version, add: oregano, rosemary, sage, thyme… Or use your favorite spice to give it a different note.
FAQ (Questions and Answers)
Can people with constipation eat pumpkin?
Pumpkin is a great food for those suffering from constipation. Rich in fiber and water, it helps promote proper intestinal transit, making stools softer. Including it in the diet can be a tasty and effective way to relieve constipation.
What is cooked pumpkin good for?
It has very few calories and lots of nutritional properties, so we could consider it ‘almost’ a natural supplement. Rich in carotenes, essential for vitamin A production, it is a great ally for the skin which in winter can be subject to dryness and cold irritations. Vitamin A is also crucial for eye health and has anti-inflammatory and antioxidant properties. It has diuretic properties due to its effect on liquid drainage.
Dr. Simona MeloniCan people with irritable bowel syndrome eat pumpkin?
Being rich in fiber and particularly in GOS (prebiotics), some types of pumpkin can irritate an inflamed intestine, causing bloating and cramps. In these cases, it’s better to avoid it for a few days and prefer the Delica type, the most digestible variety of pumpkin.
What is the glycemic index of pumpkin?
Pumpkin has a low glycemic index, which means it affects blood sugar levels gradually. It is a healthy choice for those who need to manage their blood sugar.
