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