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Pumpkin Puree recipe made from Scratch

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Pumpkin Puree can be a solid option on a keto diet if used wisely. Nutritionally, one cup of pumpkin weighs in at 12 grams carbs. It’s important to note that 3 of these grams are fiber. Therefore, the effective carb count is 9 grams per cup.

While this may seem like a large amount; consider how much puree actually goes into a recipe. Then divide it accordingly.

Image of a fallen tree lying in the grass with leaves scattered about. 1 pumpkin sits atop the tree and 2 alongside it.

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Nutritional Value of Pumpkin Puree

When used sensibly, you can enjoy the flavors of the fall season as well as pumpkins excellent nutritional value.

Pumpkin is rich in Beta-Carotene (an important anti-oxidant), vitamins A and K. In addition, it has a healthy dose of copper, vitamin C, magnesium, iron, and potassium.

image of a pumpkin cut in half with the seeds being scraped out.

With all that pumpkin has going for it, it’s easy to see why a keto’er can make pumpkin a part of their healthy diet.

Choosing the Right Pumpkin

Choosing the best pumpkin for roasting can make the puree process much easier.

I have found that sugar baby pumpkins have the best flavor and their flesh is drier than larger pumpkins. I prefer the drier flesh as it makes for a drier puree but any pumpkin will work.

Image of pumpkin cut in half i

A Simple but Effective Trick for Roasting your Pumpkin

A simple but effective trick is to roast the pumpkins cut side down. This allows the excess juice to drain from the pumpkin. As a result, the flesh is drier and the puree is not as watery.

Image of pumpkins cut in half on trays in the oven

Having the Right Tools Makes All the Difference

Having the right keto cooking tools makes life much easier when preparing recipes.

For the pumpkin puree, having a food mill makes the job quicker and therefore, less painful. I like stainless steel, as it doesn’t leach any thing into the food I’m preparing and it cleans up nicely.

Here is the one I use (affiliate link) OXO Good Grips Food Mill. I’ve had it for over 6 years now and it is practically indestructible.

Other Posts you might enjoy:

Pumpkin Puree Recipe

Macros:  Fat –  0 gms,  Net Carbs -9 gms, Protein – 2 gms

Image of Pumpkin Puree in a mesh strainer
Pumpkin Puree
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Rating: 5
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Servings:4Cups Prep Time:10 Cook Time:35
Ingredients
  • Pumpkin
Servings: Cups
Units:
Ingredients
  • Pumpkin
Servings: Cups
Units:
Instructions
  1. Preheat oven to 350 degrees
  2. Cut pumpkin in half and clean out all the fibrous innards and pumpkin seeds. (set seeds aside for roasting)
  3. Rinse inside of pumpkin and set halves cut side down on baking sheet lined with parchment paper (for easier clean up).
  4. Roast pumpkins in oven for 25-35 minutes until pumpkin shell is easily pierced with a fork and pumpkin is soft.
  5. Allow pumpkin to cool until it is easy to handle. Be sure to keep the pumpkin cut side down while cooling. This lets the juice from the pumpkin drain and keeps the puree from getting to watery.
  6. After the pumpkin has cooled, gently scrape the flesh away from the pumpkin shell into a bowl.
  7. Put the pumpkin flesh through a food mill, food processor or mash by hand to the desired consistency.
  8. If your pumpkin is too watery (sometimes this happens with larger pumpkins), place a piece of cheese cloth in a strainer and place the strainer into the sink or over a dish to catch the water.
  9. Pour the pumpkin into the strainer and let it drain for an hour or two to remove excess water.
  10. Once drained, the pumpkin can go into the refrigerator for up to a week. In addition, pumpkin puree freezes well. Divide into desired portions and freeze up to 3 months.
Recipe Notes

Nutrition Facts
Pumpkin Puree
Amount Per Serving
Calories 49
% Daily Value*
Total Carbohydrates 12g 4%
Dietary Fiber 3g 12%
Protein 2g 4%
* Percent Daily Values are based on a 2000 calorie diet.

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think that you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

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Keto Italian Roasted Vegetables

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°Keto Italian roasted vegetables help to provide essential vitamins and nutrients on the keto diet. These vitamins and minerals are important since they help to keep our body functioning in the best way possible.

Macros:  Fat – 11 gms,  Net Carbs -4 gms, Protein – 5 gms

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image of roasted vegetables on a baking pan. Text Reads Keto Italian Roasted Vegetables, Essential Carbs for the Keto Diet

Not all Carbs are Created Equal

Image of assortment of low carb vegetables. Text reads Keto Italian Roasted Vegetables, Essential carbs for the keto dietIt’s important to supply our body with the essential vitamins and minerals it needs to keep it running in optimal condition. The keto diet and it’s restrictions on carbs can sometimes make this difficult. Keto Italian Roasted vegetables can help. The vegetables in this recipe are all considered low carb and have a nice amount of fiber making them a perfect choice. The higher fiber content in these veggies helps to lower the overall net carbs.

When choosing your veggies watch out for those that are high in starches, such as corn, peas, and potatoes. While they do have value in the vitamins and minerals they provide, they can kick you out of ketosis rather quickly.

Image of red and yellow bell peppers

Keto Italian Roasted Vegetables – The most bang for your buck

Keto Italian roasted vegetables offer some of the best options for your essential vitamins and minerals. Collectively they are a good source of Protein, Vitamin A, Thiamin, Niacin, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin,Vitamin B6, Vitamin B2, Pantothenic Acid, Folate, Magnesium, Potassium and Manganese.

Image of fresh brussels sprouts,Baby bok choy, and green and yellow zucchini on a plate

Today’s Recommendations

Keto Diet Beginner's Guide - Keto FoodificationImage of a box of Parchment paper. text reads Reynolds Kitchens cookie baking sheets. Great Keto Cooking tools are a must for keto dieters. Think about it. We cook most, if not all, our meals from scratch. This can be a real drain on time and difficult to deal with in our crazy fast paced lives. Having tools that save time can be invaluable.

Reynolds Kitchens Baking Sheets

One of the things I find to be indispensable in my Keto kitchen is parchment paper. A simple product that makes my clean-up easy and well worth the additional cost in the time it saves. The added benefit is that my food doesn’t stick to the pan. I love, love, love this.

I prefer using the pre cut sheets. That way I get what I need every single time without waste and I don’t have to mess with cutting it to size.

Buy it at Amazon

Keto Roasted Italian Vegetables

Votes: 3
Rating: 4.33
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Keto Roasted Italian Vegetables

Votes: 3
Rating: 4.33
You:
Rate this recipe!

Print Recipe

Servings Prep Time Cook Time
6 10minutes 20minutes
Servings Prep Time
6 10minutes
Cook Time
20minutes

Ingredients

Servings:

Units:

Ingredients

Servings:

Units:

Instructions
The Preparation
  1. Preheat oven to 375 degrees.
  2. Place parchment paper on baking sheet, set aside.
  3. Clean and prepare vegetables.
The Process
  1. Place prepared vegetables, olive oil and seasonings in a large bowl. Mix well to evenly spread olive oil and seasonings onto vegetables.
  2. Spoon vegetables onto prepared baking sheet in a single layer.
  3. Sprinkle with freshly grated parmesan cheese.
  4. Roast vegetables in 375 degree oven, until veggies are soft and slightly brown on the edges.
  5. Remove from oven and serve hot.

Recipe Notes

This recipe is highly adaptable. Feel free to change up the veggies or add some if you's like. Just be aware of the carb content. Some approved low carb additions I like are cherry tomatoes and mushrooms. They add color and mushrooms are an excellent source of potassium.

Nutrition Facts
Keto Roasted Italian Vegetables
Amount Per Serving
Calories 145 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Total Carbohydrates 7g 2%
Dietary Fiber 3g 12%
Protein 5g 10%
* Percent Daily Values are based on a 2000 calorie diet.

When I calculate the carb content, I remove Erythritol from the total as it normally does not affect blood glucose levels. It’s important to note that each person’s diet needs, and restrictions are unique. You are in charge of your own health. It’s up to you to decide what carb totals you should use. The macros for my recipes are calculated using FatSecret. This is provided purely as a courtesy for my readers. While I try my best to be accurate, I recommend you verify all nutritional information on your own, instead of relying solely on my calculations.

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think that you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

See complete Disclaimer

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