Pumpkin Puree (Fat-Free, Gluten-Free, Vegan)

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I think its really important to get back to basics and cooking food from scratch which is what wholefoods is all about. There are three ways you can mix this: Use a hand potato masher; A food processor (including thermomix of course); A stick mixer.

Pumpkin is naturally sweet so its great for adding to cake and muffin recipes to reduce the amount of sugar you use or you could just use it on its own without added sweetener. If you eat sugar it probably wont be enough but once you are off it its amazing how your taste buds change.

Further Food Nutritionist Commentary:

This super easy pumpkin puree is an absolute must have for fall and can be incorporated into baked goods, soups, yogurts, oatmeals/chia puddings, etc. One serving of this puree gives you 99% of your daily Vitamin A needs! Beta Carotene, the form of vitamin A that gives pumpkin its orange color, is known for its antioxidant properties and being extremely beneficial for eye health! Pumpkin is also rich in potassium, one of the most important electrolytes, crucial for hydration!

By Liz Lederman
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Pumpkin Puree (Fat-Free, Gluten-Free, Vegan)

  • Prep Time:5 minutes
  • Cook Time:1 hour
  • Servings: 8

Ingredients

¼ of a pumpkin (if using butternut you need to use half of a large one or the whole thing)
Extra virgin olive oil
Sea salt

Instructions

  1. Line an oven tray with baking paper and pre heat oven to 400F.
  2. Remove seeds from pumpkin and cut into smaller pieces (the smaller they are the quicker they cook).
  3. Drizzle some oil and sprinkle some salt over pumpkin.
  4. Cook in the oven for approx 1 hour or until soft, check with a skewer or knife.
  5. Let pumpkin cool and remove skin.
  6. Mash by hand, use a stick mixer or place in a food processor and mix until smooth.
  7. If using a thermomix blend at speed 5 for 20 seconds.
  8. Store in freezer in one to two cupful meausrements.
Line an oven tray with baking paper and pre heat oven to 400F. Remove seeds from pumpkin and cut into smaller pieces (the smaller they are the quicker they cook). Drizzle some oil and sprinkle some salt over pumpkin. Cook in the oven for approx 1 hour or until soft, check with a skewer or knife. Let pumpkin cool and remove skin. Mash by hand, use a stick mixer or place in a food processor and mix until smooth. If using a thermomix blend at speed 5 for 20 seconds. Store in freezer in one to two cupful meausrements.

Nutrition Information

Per Serving: Calories: 15; Total Fat: 0 g; Saturated Fat: 0 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 1 mg; Potassium: 197 mg; Carbohydrate: 4 g; Fiber: 0 g; Sugar: 2 g; Protein: 1 g

Nutrition Bonus:

Vitamin C: 9%; Vitamin A: 99%; Iron: 3%; Calcium: 1%

Spice this puree up with a sprinkle of Further Food Daily Turmeric Tonic!

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