Pumpkin Soup Recipe

The pumpkin is a large fruit that is so versatile that it can be used in many sweet and savoury dishes. Pumpkin is packed with vitamins and minerals. Of note, it is very high in vitamin A and C, potassium and the minerals copper and phosphorous. Pumpkin is also very low in calories.

NPK fertilizer is often used to grow pumpkin. NPK stands for Nitrogen, Phosphorous and Potassium. One study from 2012 evaluated the influence of NPK fertilizer on protein, fibre, fat and carbohydrates, which collectively are called proximate content. The main focus of the study was to assess the effect of NPK fertiliser on antioxidant activities and antioxidant phenolic compounds in immature and mature fruits of pumpkin. It was found that ‘Between the control and the highest fertilizer rate, proximate compositions decreased by 7–62% while the antioxidant profile decreased by 13–79% for both immature and mature fruits. Across all the measured parameters, mature fruit had higher proximate contents and higher antioxidant concentrations.’ (Food Chemistry, Volume 135, Issue 2, 15 November 2012, Pages 460-463)  It seems like buying very ripe pumpkin is a good idea. The conclusion made was ‘ For the high health value of pumpkin fruits to be maintained, little or no NPK fertilizer should be applied.’ Unfortunately, considering NPK can be organic fertilizer, how do we know how much of it was used in the pumpkin we buy?

Here it is my version of pumpkin soup that can convert anyone into becoming a pumpkin soup lover.

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Pumpkin Soup

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Avocado Breakfast Recipe

Avocados

Avocado is an amazing fruit. It’s been very popular amongst healthy eaters for years now. No wonder why we have this sudden wave of avocado popularity. Any cafe you come in for a breakfast will have an avocado dish, I could say it is basic now.

Avocados are very healthy. Mostly for two important things: antioxidants and phytosterols. Phytosterols are plant cholesterols, they compete with cholesterol and get absorbed in our body. So, eating more avocados will protect your heart and brain.

If you wonder why the avocados are sometimes stone-hard on the shelfs of the retail shops, the following could be an answer for you. There is an effect of harvest date on the nutritional compounds and antioxidant activity in avocado. You can ripen avocados at +25C for the best effect of the fruit’s health benefits. Antioxidant activity in avocados harvested earlier then stored at cold temperatures was much higher than in the later harvested fruit according to this research. It was concluded, ‘Therefore, avocado can be harvested earlier for economic benefits according to the market and can keep high nutritional value for human health benefits.’ (Food Chemistry, Volume 135, Issue 2, 15 November 2012, Pages 694-698)

According to another scientific research, avocado oil is richer than olive oil in total phytosterols, although olive oil has higher in vitamin E and retains it for longer during the heating (180 °C). (Food Chemistry, Volume 132, Issue 1, 1 May 2012, Pages 439-446)

Another interesting fact, ‘For all varieties, seeds contained the highest antioxidant capacities, phenolic content, and procyanidins, whereas the pulp had the lowest.’ (Food Chemistry, Volume 122, Issue 4, 15 October 2010, Pages 1193-1198)

I am very curious now, about the avocado seeds 🙂

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Avocado Breakfast

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Zucchini Patties Recipe

Zucchini

Did you know that zucchini is a fruit?

In addition to the inelegance of this fruit, a green zucchini looks very similar to a cucumber. Nutritional values of both are similar too, a zucchini is a little higher in calories and protein, whereas a cucumber is higher in its fibre content. The vitamin and mineral content is significantly higher in zucchinis.

You can eat zucchinis raw or cooked. Steaming or stir-frying them are the most common methods of cooking. Below, I am suggesting my zucchini patties recipe that I have been improving for the last 8 years. My latest modification was to remove the dairy component. Please enjoy, they are so simple to make but they are delicious and always surprise new tasters.

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Zucchini Patties

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Trout and Beetroot Salad Recipe

Enjoy this divine salad. It’s a perfect entrée for any occasion and season. Dairy free and gluten free, but it had to have leek, my apologies to those with fructose intolerance.

Trout and Beetroot Salad

Ingredients:

1 tainbow trout
Cooking salt
15 cm white leek
500g white sweet potato, purple skin
800g beetroot
1/2 cup mayonnaise
*1-2 days required to cure the
fish.
* Springform (~20cm)

Cooking:

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BBQ Ocean Trout Recipe

The great Aussie Barbie is an important part of the leisure time for Australians. We are proud of our outdoor lifestyle. Many of us have family recipes for the best chops, steaks, sausages, ribs…

This simple recipe below is for the Ocean Trout and it is perfect for a summary weekend lunch. If you buy a fresh beautiful fish on Saturday morning it will take you less than 20 minutes to surprise your family or guests. It goes well with any light salad or just cut vegetables and it is always a success! Baking this trout in the oven produces very similar result in case you feel like a tender juicy fish on a rainy winter Sunday.

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BBQ Ocean Trout

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