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Pumpkin and dried fruit jam

Pumpkin and Dried Fruit Jam

Here's a treat worth trying — pumpkin jam with dried fruit! I always tell my patients who want to manage their weight and improve their skin to add pumpkin to their diet. It's wonderfully filling, yet there are only 22 calories in 100 grams. My family just loves it.

Yulia Reznikova

Recipe author

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Composition / ingredients

Servings:

Pumpkin

Honey (date honey; I used 3 tablespoons silan (date syrup) and 2 of maple syrup)

Lemons

Dried fruit mix

1.5

Walnuts

1.2

Cinnamon

Olive oil

Water

0.75

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 7 % 2 g

Fats 21 % 6 g

Carbohydrates 71 % 20 g

147 kcal

GI: 5 / 29 / 67

Cooking method

Step 1:

In a deep skillet, heat some oil — olive or grapeseed — and sauté the diced pumpkin.
Step 2:

This is what the pumpkin looks like after being sautéed over high heat.
Step 3:

Now add the rest of the ingredients for this remarkable sugar-free jam: 1.5 cups of dried fruit mix. I focused on dried cranberries (sweetened with apple juice) as a source of vitamin C, but you can use any dried fruit in whatever proportions suit the effect you're after. For instance, use more prunes if you want a digestive boost, or more dried apricots, which are traditionally recommended for heart health.
Step 4:

Add 3/4 cup of water, a teaspoon of cinnamon, and the 5 tablespoons of date honey called for in the recipe — though I use just 3 tablespoons of silan and 2 of maple syrup, which lowers the calories a little and adds depth of flavor. Stir everything together, cover, and simmer over low heat for about an hour.
Step 5:

Once the pumpkin jam has cooled, you can garnish it with walnuts and pumpkin seeds.

Pumpkin's most valuable qualities are its soothing, comforting nature, and the beta-carotene (provitamin A) it's rich in, which is great for your skin.