Pumpkin Marmalade
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 629 cal. | (30 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 144 g | (96 %) | ||
| Sugar added | 117 g | (468 %) | ||
| Roughage | 10.5 g | (35 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 15 μg | (25 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 146 μg | (49 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 3.4 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 109 mg | (115 %) | ||
| Potassium | 1,208 mg | (30 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 142 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
5
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.
