Pumpkin fritters

By admin
30 October 2014

Looking for a Halloween-inspired treat? This recipe shows you how to make these treats the healthier way

Makes 12 large fritters Steaming time: 10 min Preparation time: 10 min Cooking time: 10 min

  • 500 ml (2 c) peeled pumpkin, butternut or sweet potato pieces, steamed 125 ml (½ c) cake flour (add more if necessary)
  • 5 ml (1 t) baking powder
  • pinch salt
  • 1-2 eggs, whisked
  • oil for brushing the pan
  • 80 ml sugar mixed with 15 ml (1 T)
  • ground cinnamon for sprinkling on top

Mash the pumpkin and mix with the remaining ingredients except the sugar mixture. Heat a pan and paint the base with a little oil.

Drop spoonfuls of the mixture into the pan. Cover and steam-fry until lightly browned underneath.

Turn the fritters and cover the pan.

Steam-fry until lightly browned on the other side.

Arrange on a platter and sprinkle with the sugar mixture.

Repeat with the remaining mixture.

MAKE STEAMING EASY

Put a wire rack in the bottom of a pressure cooker.

Fill it with water to just below the rack.

Arrange the vegetables in containers, preferably perforated.

Cover without pressurising and steam until the vegetables are soft.

OUR HEALTHIER PLAN

Pumpkin steamed instead of boiled so more nutrients are retained; fritters steam-fried in a tiny bit of oil instead of deep-fried; only a sprinkling of cinnamon sugar instead of drenching the fritters in syrup.

LESS

Kilojoules . . . . . . . . . . .66%

Protein . . . . . . . . . . . . .41%

Fat . . . . . . . . . . . . . . . .82%

Cholesterol . . . . . . . . . .7,6%

Carbohydrates . . . . . . . .14%

Fibre . . . . . . . . . . . . . . .10%

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