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Enjoy Healthy and Nutritious Pumpkin Recipes

Thursday, October 21, 2010 by: Fleur Hupston
Tags: pumpkin, recipes, health news

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(NewsTarget) Enjoy seasonal pumpkin recipe ideas with a twist - for good health! Try these sugar-free snack, soup and side-dish pumpkin recipes. Tasty and nutritious, they are bound to appeal to the whole family.

Roasted Pumpkin Seed Snack

One of the healthiest snacks available, pumpkin seeds are packed with goodness - magnesium, phosphorus, protein, potassium, manganese, iron, zinc, copper and protein. They also contain linolenic acid, which aids in preventing hardening of the arteries. Best eaten raw, pumpkin seeds also make a delicious snack if lightly roasted.


Cut the top off a pumpkin, scoop out the seeds and remove the stringy entrails. Rinse the seeds and pat them dry with a clean dish towel. Toss in a little olive oil or butter and season as desired. Spread in a thin layer on a cookie sheet. Oven bake at a heat of 350F for 10 minutes or so. When roasting, keep a close watch to ensure that the seeds do not overcook or burn.

Pumpkin Fritters

Pumpkin fritters are a popular South African dish. Typical ingredients such as white flour and sugar are replaced in this recipe to make for a healthier alternative.


1 cup cooked pumpkin, mashed and well-drained
2 large, free range eggs
1 cup wholewheat flour
1/2 teaspoon ground cinnamon
1 and 1/2 teaspoons baking powder
1 tablespoon xylitol
Oil for frying
Salt to taste


1.Beat eggs and add to the mashed pumpkin.
2.Add the rest of the of the ingredients, except for the oil. Mix well to make a thick batter.
3.Heat oil in a heavy based frying pan.
4.Scoop up heaped tablespoons of batter and drop into pan, don't allow to touch each other.
5.Fry until bubbles form on the top surface.
6.Flip over and fry on other side.
7.Remove from pan and drain on kitchen paper, when golden brown on each side.
8.Sprinkle a mixture of xylitol and cinnamon over the fritters. Serve warm.

Spicy Pumpkin Soup

1 small pumpkin
3 carrots
1/2 teaspoon mustard
1 cup homemade vegetable stock
1 small onion, chopped
1/2 teaspoon turmeric
1/2 teaspoon cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
3/4 cup organic full cream milk (or plain water if preferred)
2 teaspoons honey
1/2 teaspoon salt


1.Peel and chop pumpkin and carrots and simmer in water until tender.
2.Add the vegetable stock and onion.
3.Simmer and stir in the spices.
4.Puree the mixture and add the honey, seasoning and milk.
5.Warm up and serve hot.


About the author

Fleur Hupston is a professional freelance writer. She is passionate about natural, healthy living and is currently studying to be a naturopath. She divides her time between writing for Natural News and various other sites, home schooling her children and studying part time.

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