Pumpkin Crumble Recipe For A Healthy Fibre Mix
This pumpkin recipe contains lots of healthy fibre and good carbohydrates for low GI energy, along with various flavorful spices for sweet and savory taste. It makes a great side dish to a big family meal!
Ingredients for the pumpkin:
- 800g pumpkin, peeled and diced into small cubes
- 2 tbsp (30ml) olive oil
- 1/2 tsp (2,5ml) dried chili flakes
- 1/2 tsp (2,5ml) ground cumin
- 1 tbsp (15ml) honey
- 2 tsp (10ml) chopped fresh rosemary leaves
- sea salt and freshly ground black pepper to taste
- 1,5 cups whole rolled oats
- 50g sesame seeds
- 4 tbsp (60ml) pumpkin seeds
- 2-3 tbsp (30-40ml) olive oil
- 10g grated parmesan cheese
- Sea salt and freshly ground black pepper to taste
Method of preparation:
1. Place the pumpkin, olive oil, chili flakes, cumin, honey and rosemary leaves on a lined baking tray. Season well with sea salt and freshly ground black pepper.
2. Toss and roast in a preheated 220C oven for 25-30 minutes, until softened and well roasted.
3. Remove from the oven and transfer to two small or one medium-sized baking or gratin dish.
4. For the crumble, combine the oats, sesame seeds, pumpkin seeds, olive oil, parmesan cheese and seasoning in a large bowl, and mix well. Pour the crumble mix over the pumpkin and bake in a preheated 180C oven for 20-25 minutes, or until the crumble is golden.
Click here to find out how you can treat you cholesterol by eating more whole-rolled oats.
Did you know this about sesame seeds?
Sesame seeds may be the oldest condiment known to man. They are a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber.
In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage. The seeds are also very valuable sources of dietary protein with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).
They also contain folic acid. 100 g of sesame contains97 µg of folic acid, which is about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during their peri-conception period, it may help prevent neural tube defects in the newborns.
Sesame seeds have some of the highest total phytosterol content of seeds. Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers. Click here to find out more about this and two other superfood seeds.