Carrot-pumpkin puree: recipe available on keto and LCHF, vitamins and minerals in the dish, macronutrients (calories, proteins, fats, carbohydrates), and index values

	Slice	10
	Bake in the oven	20
	Blend with a blender	5
35

Weight loss	Detention	Set
12%	8%	7%
972	1350	1620

Nutrient	% of RDA
A	6077701363636
C	8982711
B6	7751531
B2	6751331
K	5771251
E	5551111
B5	554931

Nutrient	% of RDA
Potassium	911101376
Lutein	88813?2
Manganese	7981173
Iron	632531
Prebiotics	66613?6
Phosphorus	555742

Nutrient	% of RDA
Palmitic acid (Saturated)	40404061?79
Oleic acid	13171524?19
Myristic acid (Saturated)	5668?23

Allowed on diets
Keto	?
Paleo	?
Mediterranean	?
Anticandidal (ACD)	?
FODMAP
AIP	?
DASH	?
GAPS	?
Low Lectin Diet	?
Low Histamine Diet	?
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)	?
Low Oxalate Diet	?
MIND	?

Kitchen: Indian

Inventory: Blender, Oven

Difficulty: simple

328

Digestion time: 3 hour

Cut the carrot (70 g) and pumpkin (70 g) into small cubes (about 1.5–2 cm) and steam or bake until fully cooked.

Steaming: Place the cubes in a steamer or on a rack in a pot of boiling water. Cook covered:

pumpkin — 10–12 minutes;
carrot — 15–18 minutes (carrots are denser, so they take longer).

Baking in the oven: Preheat the oven to 180–200°C. Spread the cubes on a baking sheet lined with parchment paper and bake:

pumpkin — 20–25 minutes;
carrot — 30–35 minutes.

In both cases, check for doneness with a fork — the vegetables should easily pierce.

After cooking, while the vegetables are still hot, puree them with the addition of melted butter (1 tbsp), a pinch of cinnamon, vanilla seeds (only seeds from ¼ pod), salt, and black pepper to taste.

Health benefits
Boosting Immunity

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	Ingredient	Qty, g
	Carrot
	Pumpkin
	Coconut oil
	Cinnamon
	Vanilla
	Cooking salt	to taste
	Black pepper	to taste

	Product release:	156
	Maintain proportions	Restore to default

Add a dish to the menu

Proteins	1
Fats	9.8
Net carbohydrates	6.1
Calories	114 kcal
Indexes
Glycemic index	49.5
Glycemic load	1.8
Insulin index, II	49.5
Disease inflammatory index, DII	-0.39
Antioxidant, ORAC	1 821

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Add more proteins Add more fats