Archive for October, 2012

Mashed Pumpkin with Nutmeg

Monday, October 1st, 2012

The feel of fall is in the air in the upper regions of the northern hemisphere which means the pumpkins are ready to eat. This low calorie, low or no cholesterol, low sodium dish is an excellent side dish for that fall meal. Substitute vegan margarine for the butter and the vegetarian dish transforms into a vegan side.


1/4 tsp ground nutmeg

1/8 tsp salt

3/4 oz unsalted butter or vegan margarine

1 lb pumpkin, peeled and cut into pieces


Place pumpkin in a steamer basket over boiling water. Cover pan and steam 10 minutes or until soft. Mash with a fork or potato masher. Add nutmeg, butter and salt to taste. Stir until smooth.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 37; % Calories From Fat 99.7%; Total Fat 4.1g; Saturated Fats 2.6g; Mono-unsaturated Fats 1.1g; Poly-unsaturated Fats 0.2g; Cholesterol 11mg(vegetarian version, zero for the vegan version); Sodium 75mg; Total Carbohydrates 0.1g; Dietary Fiber 0g; Sugar 0g; Protein 0.1g.

More Information:


Thiamin B1 0.00084 mg
Vitamin K 0.46 mcg
Vitamin A 130 IU
Vitamin E 0.12 mg
Pantothenic Acid 0.0055 mg
Vitamin B6 0.00062 mg
Riboflavin B2 0.0019 mg
Choline 0.96 mg
Vitamin D 0 IU
Vitamin C 0.019 mg
Vitamin B12 0.0085 mcg
Niacin B3 0.0048 mg


Sodium 75 mg
Zinc 0.0088 mg
Copper 0.0031 mg
Calcium 1.8 mg
Iron 0.026 mg
Manganese 0.0085 mg
Magnesium 0.5 mg
Phosphorus 1.6 mg
Fluoride 0.17 mcg
Potassium 2.6 mg
Selenium 0.055 mcg