Pumpkin Marmalade

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Pumpkin Marmalade
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 38 min.
Ready in
Calories:
629
calories
Calories

Healthy, because

Even smarter

Nutritional values

Pumpkin is a great source of beta-carotene, which converts into vitamin A in our bodies, helping strengthen our vision. The oranges also provide plenty of fiber and vitamin C, which helps support our immune system. 

Use this for toast, on oatmeal, or put it on top of ice cream!

1 jar contains
(Percentage of daily recommendation)
Calorie629 cal.(30 %)
Protein5 g(5 %)
Fat2 g(2 %)
Carbohydrates144 g(96 %)
Sugar added117 g(468 %)
Roughage10.5 g(35 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E3.6 mg(30 %)
Vitamin K15 μg(25 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.5 mg(36 %)
Folate146 μg(49 %)
Pantothenic acid1.7 mg(28 %)
Biotin3.4 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C109 mg(115 %)
Potassium1,208 mg(30 %)
Calcium161 mg(16 %)
Magnesium52 mg(17 %)
Iron3.2 mg(21 %)
Iodine6 μg(3 %)
Zinc0.9 mg(11 %)
Saturated fatty acids0.3 g
Uric acid166 mg
Cholesterol0 mg
Complete sugar142 g

Ingredients

for
5
Ingredients
1 small Pumpkin (approx. 28 oz peeled and diced)
4 Oranges (zest grated from one, two juiced, two peeled and diced)
¾ oz fresh ginger (finely chopped)
2 Cardamom (seeds removed)
1 Tbsp Poppy seeds
4 ½ cups sugar
How healthy are the main ingredients?
sugargingerPumpkinOrange

Preparation steps

1.

Place the pumpkin in 2 cups water and cook for around 5 minutes until soft. Drain.

2.
Place the pumpkin, orange pieces, juice, zest, ginger, cardamom, poppy seeds and sugar in a large pot. Bring to the boil, stirring continuously and allow to bubble for around 3 minutes, also stirring continuously.
3.
Transfer to clean jars, close tightly and place upside down for around 10 minutes. Then turn the right way up and leave to cool completely.