Tinaye Agere
INCREASING the number of wholegrain cereals, fruits and vegetables in a meal improves the balance of the diet.
A high-fibre diet is part of the eatwell plate.
Such a diet is beneficial in that you end up filled up, so you are less likely to overeat and become overweight.
Soluble fibre can be digested. It is found in cereals such as oats, barley and rye; apples; bananas; carrots; and potatoes.
These foods prevent constipation and reduce cholesterol.
Insoluble fibre cannot be digested. It aids waste food to pass out of the digestive system more easily and helps to prevent constipation. It is found in wholemeal bread, wholegrain cereals, nuts and seeds.
As we support gastronomy tourism, we shall focus on pumpkins this week.
We want to bring out the goodness of pumpkins/butternuts, including their seeds, which are high in fibre.
The recipe uses pumpkin puree, whose preparation was explained in the last article.
Pumpkins and most squash varieties are among Zimbabwe’s traditional cuisines. In this country, we consume the pumpkin, seeds and leaves, which are highly nutritious.
Here is a 40-minute recipe that serves up to 15 people.
Ingredients
310g or two-and-a-half cups self-rising flour;
Quarter teaspoon dried mixed herbs;
60g butter/margarine;
One egg;
One cup (or 250g) pumpkin/butternut puree;
Two tablespoons of milk for glazing
Method
- Preheat oven to 210 degrees Celsius and grease a shallow baking sheet.
- Sift flour into a mixing bowl and stir in mixed herbs.
- Add chopped butter. Rub in using fingertips until the mixture is fine and crumbly.
- Combine the egg, pumpkin puree and milk. Add to the flour mixture and stir with a knife until combined.
- Gather the dough together and turn it out onto a lightly floured surface. Press out gently until the dough is about two centimetres thick.
- Cut out rounds with a floured cutter. Place on a greased baking sheet and brush the tops with extra milk.
- Bake for 15 minutes or until the tops of scones are lightly golden. Turn out on a wire rack to cool.
- Glaze with icing sugar and garnish with toasted pumpkin or butternut seeds. Serve warm or cold with butter. Include in your breakfast, brunch or lunchbox.
Power food of the week
Pumpkins: Good source of fibre, rich in minerals, boosts immune system, lowers risk of certain cancers, and promotes heart and skin health
Pumpkin seeds: Support heart health, and aid digestion, bone health and prostate health
Rudo Kandiero is a qualified chef. She has a diploma in food preparation and culinary arts, patisserie and food safety. She can be contacted on: 0772748509.
Food safety guidelines
Cross-contamination
Cross-contamination is the transfer of bacteria or microorganisms from one food area to another through utensils, equipment or handling.
Causes
Certain foods coming into contact with each other, such as raw and cooked meat.
Soil from dirty vegetables coming into contact with high-risk food.
Not washing hands in between tasks.
Pests spreading bacteria from their own bodies.
Raw meat dripping onto cooked ready-to-eat foods, for example, when defrosting.
Dirty clothes, equipment and staff uniforms.
Equipment such as knives and chopping boards.
Different people touching hand-contact surfaces such as cupboard doors and refrigerators.
Online Reporter