Posts Tagged ‘pumpkin’

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

Pumpkin Soup

Sunday, June 1st, 2008

Pumpkin Soup

The unique thing about this pumpkin soup is that it tastes very good and is very low in calories. And because it uses a vegetable stock and no milk, it is a vegetarian as well as a vegan soup.


1 large onion, minced

2 cups vegetable stock(see the recipe for September 2007)

11/2 cups pureed cooked pumpkin

1/2 tsp dried oregano

1/4 tsp hot-pepper sauce

1/4 cup toasted pumpkin seeds


In a 2-quart saucepan, cook the onions in 2 tablespoons of the stock until limp.

Add the remaining stock, pumpkin, oregano and hot-pepper sauce.

Simmer for 15 minutes.

Serve sprinkled with pumpkin seeds.

Serves 4

Nutrition Facts

Nutrition (per serving); 60.0 calories; 19% calories from fat; 1.3g total fat; I .Omg cholesterol; 16.Omg sodium; 4.3g fiber.