Learn to love…Pumpkin

Pumpkin Patch

It’s that time of the year again when we start to carve out the flesh of the pumpkin to decorate our homes for the Halloween festivities. So while I usually just bin most of the flesh, I decided it was such a waste of good nutritious food. So I went in search of some recipes and started experimenting. The one below was one of my favourites so I had to share. But is the pumpkin actually good for us? Well let’s find out:

Nutritional Information:

  • It is one of the very low calorie fruits. 100g provides 26 calories and contains no saturated fats or cholesterol.
  • It is rich in fiber, anti-oxidants, minerals and minerals.
  • Pumpkin is packed with many anti-oxidant (which help fight the ageing process!) such as vitamin-A, vitamin-C and vitamin-E.
  • Belonging to the Cucurbitaceae family it has the highest levels of vitamin-A, providing about 246% of RDA. It is also an essential vitamin for good visual sight. artbycarmelbehan take note!
  • The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6, thiamin and pantothenic acid. Making it great for energy.
  • It is also rich source of minerals like copper, calcium, potassium and phosphorus.

Pumpkin Fritters

Ingredients (2 fritters):

  • 1 cup of grated raw pumpkin flesh
  • 1 egg
  • 1 tsp cinnamon
  • 1 tbsp coconut flour
  • Salt and pepper
  • Coconut oil (for frying)


  1. Whisk the egg, cinnamon and coconut flour
  2. Add in the grated pumpkin, combine all the ingredients and season
  3. Using your hands shape into thin burgers
  4. Add oil to the pan
  5. Add fritters to the pan cook for approximately 5 minutes on each side on a medium heat until cooked through

Serving Options:

  • My favourite is as a Saturday brunch with some soft poached eggs, avocado and rocket
  • Also great as a sweet brunch with pecans and maple syrup, the perfect combination.
  • Cook extra and bring for lunch with a salad.
  • With the leftover pumpkin, dice into cubes, saute and add to a simple Fritatta

FYI: A pumpkin is not a vegetable; it’s a fruit! Pumpkins belong to the family Cucurbitaceae, which includes cucumbers, melons and squash.

I really hope you like them and if you try them make sure to tag me @thewholesomenut on Instagram or on facebook. I would love to see your version.

Have a great Halloween

The Wholesome Nut x


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