Pumpkin puree is the heart of many autumn recipes and instantly brings that warm, cozy feeling to your kitchen. When the air gets cooler outside, the leaves fall, and you just want to curl up on the couch with a blanket, Gilmore Girls, and a cup of hot chocolate, your body craves warmth. Soups, casseroles, and sweet soul food are in season now. Let's prepare pumpkin puree together—the golden foundation for everything autumn has to offer: from fluffy muffins to creamy porridge to pumpkin spice lattes.
Pumpkin Puree as a Basis for many other Autumn Recipes
Pumpkin puree is the epitome of autumn: velvety, warm, and incredibly versatile. Once prepared, you have the foundation for countless cozy recipes. Imagine moist pumpkin muffins, fragrant pumpkin bread fresh from the oven, or warming porridge on a chilly morning. You can use it to conjure up creamy pumpkin baked oats or stir up a sweet pumpkin syrup for the perfect pumpkin spice latte.
The best part: Homemade pumpkin puree not only tastes better than any store-bought version, but it's also incredibly easy to make. Once prepared, it will keep in the fridge for several days, giving you a slice of autumnal happiness at your fingertips anytime. Or simply freeze it and enjoy it for months!
I used this Homemade Pumpkin Puree recipe from the recipe blog clean & delicious by Dani Spies as a basis.
Pumpkin in the Luteal Phase
During the luteal phase, many women are particularly plagued by PMS (premenstrual syndrome). Meanwhile, this is the time to take care of yourself, supporting your body with the right nutrients for the subsequent menstrual phase.
During this time, you may experience water retention, digestive problems, mood swings, and even back and abdominal pain. Nutrients that can be particularly helpful during this time include vitamins B1, B6, D, and E, as well as iron, potassium, calcium, magnesium, omega-3 fats, long-chain carbohydrates, progesterone-like phytohormones, antioxidants, and chlorophyll.
Pumpkin can particularly support you during this phase of your cycle thanks to its nutrients and minerals. These include potassium, iron, calcium, and magnesium, as well as fiber and carotenoids, which serve the body as vitamin A. It also contains vitamins C and B vitamins. Gentle preparation ensures that the vitamins and minerals are well preserved.
More Recipes for the Luteal Phase
If you are looking for more delicious recipes for the luteal phase, you will find them here on “sizzling & frizzling” in the category luteal phase ! A few more recipes with pumpkin (puree) will be added in the weeks to come ...
How to: Pumpkin puree
This recipe shows you how to make fresh pumpkin puree yourself in just a few steps—without expensive convenience foods. It's perfect as a base for autumnal cakes, bread, or other pumpkin dishes.
Ingredients:
Instructions:
-
Preheat your oven to 350 °F (180 °C), top/bottom heat.
-
Halve the pumpkin and remove the seeds. Depending on how much pumpkin puree you want to make, you can now place one or both halves cut-side down on a piece of parchment paper.
-
Now bake the pumpkin in the oven until it feels tender when pierced with a knife. This may vary depending on the size of the pumpkin. In my case, it took 35 minutes. I would start with 20 minutes and then gradually increase the baking time.
-
Now remove the pumpkin from the oven and turn it over so the hot air can escape (the cut-side is now facing up). Let it cool completely.
-
Then remove the flesh from the skin and mash it with a fork until it forms a pulp or puree. It's okay if some of the skin gets into the puree, as it's edible in Hokkaido pumpkins. However, it doesn't blend as well.
-
You can now store the pumpkin puree in an airtight container in the refrigerator for up to 5 days or freeze it for up to 4 months.
Nutritional Information
servings 4
- Amount per Serving
- Calories 52.75kcal
- % Daily Value *
- Total Fat 0.38g1%
- Potassium 367.5mg11%
- Total Carbohydrate 10.2g4%
- Dietary Fiber 1.8g8%
- Sugars 4.73g
- Protein 1.28g3%
** The daily percentages are based on a 2000 kcal diet. Your daily figures might be higher or lower according to your caloric need.