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Recipe Category / Vegetables

Pumpkin Puree

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.


  • In order to cut the pumpkin, start by carving a deep square, about 2 cm around the stem.
  • Press down on the stem so that it falls inward.
  • Use a knife to cut the pumpkin in to slices, starting from the top.
  • Clean each slice from any pulp or seeds by scraping lightly with a spoon.
  • Place the pumpkin slices upright, on 2 large baking sheets (peel side down on  the baking sheet).
  • Cover each baking sheet with parchment paper and aluminum foil. Bake at 180* (350*F) for 2 – 21/2 hours.
  • Remove from oven. Using a large spoon remove the flesh of the pumpkin and place it in a strainer so all of the juices can drain for 12 hours.
  • Separate the puree in to portions. Can be stored in an air tight container in the freezer for months.


It’s best if the puree is placed in a cheesecloth and allowed to strain all of its juices in to a bowl, in the refrigerator for 1 day.

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Nutrition information per portion

Calories (kcal)
2 %


Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

Total Fat (g)
0 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

Saturated Fat (g)
1 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

Total Carbs (g)
2 %


The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

Sugars (g)
5 %


Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

Protein (g)
4 %


It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

Fibre (g)
5 %


They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

Sodium (g)
0 %


A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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