Autumn is the perfect time of year to savour this nutritious squash.
As temperatures start to cool and the nights draw in, Autumn brings a shift in the flavours we crave to more warming and comforting dishes. When we eat seasonally we naturally consume the nutrients that best support our body through seasonal changes. At this time of year pumpkins and other squashes are a top choice, being versatile, satisfying and loaded with immune-boosting nutrients to keep us healthy ahead of the winter months.
three reasons to eat more squashes
- Beta-carotene Boost: The vibrant orange pumpkin flesh is a sure giveaway that pumpkins are packed full of beta-carotene, an antioxidant which the body readily converts to vitamin A. Vitamin A is considered an anti-inflammatory vitamin, due to its role in strengthening immunity and fighting diseases.
- Packed with Potassium: Potassium is a key nutrient to support our cardiovascular system. Eating foods rich in potassium helps maintain the important potassium to sodium ratio (3:1) to keep our blood pressure in check.
- Super Seeds: Be sure to keep the seeds and roast them to enjoy as a healthy snack or add to a smoothie or soup. Pumpkin seeds are a powerhouse of nutrients, they are particularly high in valuable zinc which supports healing, immunity and skin health.
Recipe: Pumpkin Fritters
"This recipe is so easy to make and is a fun idea to replace any traditional side plate. You may opt to make this recipe more versatile by experimenting with various vegetables such as carrots, peas, potatoes etc in place of the pumpkin. For a sweet version you may replace the herbs and cheese with cinnamon and powder sugar and serve with some maple syrup." Samantha Saliba
What You Will Need
Serves Two (6 Fritters)
- 400g pumpkin peeled and cubed
- 1 tsp italian herbs
- Salt and pepper
- 2 and 2 tbsp olive oil divided
- 1 large egg
- 3 clove garlic minced
- 3 tbsp chopped parsley
- 100g plain flour (or gluten free alternatives)
- 1 tsp baking powder
- 2tbsp parmesan cheese
- Dash of milk (dairy or plant based)
How To Make
- Preheat oven to 180C. Line an oven dish with baking paper.
- Toss pumpkin with 2 tbsp olive oil, Italian herbs and salt and pepper. Place pumpkin cubes in a single layer on the dish and enter oven when preheated. Roast until fork tender, about 40 minutes.
- Remove from oven and mash with fork or potato masher. Set aside.
- In bowl beat eggs. Add garlic, parsley, flour, baking powder and cheese and mix. Stir in the milk to achieve a smooth consistency.
- Stir into the mashed pumpkin.
- In a pan on medium heat add 2 tbsp olive oil. Once pan is hot, add 1tbsp of pumpkin mixture flattening in the form of a fritter and cook on fry sides until golden.
- Serve either as an appetizer or side dish.
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