Pumpkin is the most emblematic product of autumn, all around the world millions of people connect this vegetable to harvest, Halloween and fall. Some remark it for its bright autumn colour, some highlight its warming taste that provides comfort in colder days.
It is an often-overlooked source of fiber, a very low calorie vegetable. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dietitians in cholesterol controlling and weight reduction programs. Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E. It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, that convert into vitamin A inside the body. The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. It is also rich source of minerals like copper, calcium, potassium and phosphorus.
210 g pumpkin mash
180 g plain flour (or plain flour and 2 tbps baking powder)
3 tbsps oil
1/2 tsp salt
60 ml milk
Preheat oven to 170 degrees C . Clean, peel pumpkin, cut into cubes, cook and mash it until smooth. Set aside to cool. Mix the mash with milk. In a large bowl add flour, paprika, (baking powder if used), salt, oil. Rub until resembles breadcrumbs. Add pumpkin and milk mixture into flour mixture. Mix until it forms a dough. On a floured surface, knead the dough lightly. Divide dough into two pieces and roll each very thin. Cut into squares or rounds. Sprinkle with additional seeds if desired. Bake in the preheated oven on an un-greased baking sheet for 15 – 20 minutes (depending on the thickness) or until bottoms are slightly browned. Turn over and bake 2-4 minutes more. Cool on a rack before storing in an airtight container.