Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
340 g peeled pumpkin, diced
6 tablespoons honey, plus 2 teaspoons to glaze
2⁄3 cup sultanas
1 cup whole-wheat self-raising flour
1 1⁄2 cups white self-raising flour
2 teaspoons ground allspice
2⁄3 cup reduced-salt margarine
1 tablespoon pumpkin seeds to sprinkle
- Preheat the oven to 350ºF (180ºC). Line a 23 x 13 cm (9 x 5 in.) loaf pan with parchment paper.
- Steam the pumpkin, or cook it in just a little boiling water, for 10 minutes or until tender. Drain thoroughly, then mash with a potato masher until smooth. Add 6 tablespoons honey and the sultanas and beat well.
- Sift the whole-wheat and white flours and the allspice into a large bowl. Rub the margarine in with your fingertips until the mixture resembles fine breadcrumbs.
- Add the spiced pumpkin mixture and beat well with a wooden spoon until evenly mixed. Tip the mixture into the prepared pan and smooth the surface. Sprinkle with pumpkin seeds. Bake for 50–60 minutes or until the loaf is well risen, golden-brown and firm to the touch.
- Allow the loaf to cool in the pan for 10 minutes, then turn out onto a wire rack. Gently brush with the remaining honey while still warm. This spiced pumpkin tea bread is best served slightly warm, or cool completely and eat within a day of making.
preparation time 15 mins
1 hour 10 mins
makes 1 large loaf
(cuts into about 12 slices)
4 g protein
11 g total fat
2 g saturated fat
0 mg cholesterol
37 g total carbohydrate
20 g sugars
3 g fibre
227 mg sodium
Pumpkin has a high water content, which makes it low in calories—just 15 per 100 g. It provides carbohydrates, potassium, calcium and vitamin C. An excellent source of beta carotene, pumpkin also provides several other antioxidants, including lutein and zeaxanthin.
Desserts & Drinks
Bread & Muffins