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Spiced pumpkin with yoghurt dipping sauce

Vegetarian Sides

A deliciously spiced pumpkin side dish perfect for the holiday season

30 mins
8 ingredients
$1.30 / person
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Spiced pumpkin with yoghurt dipping sauce

Gear

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Ingredients

Serves = 2

350g kent pumpkin

½ tsp cinnamon

¼ tsp nutmeg

1 tbsp pumpkin seeds

1 tbsp extra virgin olive oil

Dipping sauce:

2 tbsp Greek yoghurt (reduced fat)

1tsp lemon juice

Few sprigs of dill, finely chopped

It’s this easy

  • Preheat oven to 180°C, and line a baking tray with baking paper
  • Cut pumpkin into approx. 3x3cm cubes (leaving the skin on). Place pumpkin onto the baking tray and rub in olive oil, cinnamon and nutmeg. Place tray in the oven to bake for 15 minutes
  • Meanwhile, in a small bowl mix together Greek yoghurt, lemon juice and dill
  • Once the pumpkin has been in the oven for 15 minutes, remove and sprinkle the pumpkin seeds onto the baking tray with the pumpkin. Place tray back in oven for another 10 minutes or until pumpkin is soft and pumpkin seeds are crispy.
  • Remove pumpkin and seed mix from oven and serve with the yoghurt dip on the side

Tweaks

  • Add other vegetables to roast with the pumpkin (e.g. carrot, sweet potato)

Notes

Nutrition information (per serve):

• Energy (908kJ)

• Protein (5.9g)

• Total fat (13.0g)

• Saturated fat (2.3g)

• Carbohydrate (14.2g); Starch (1.6g), Sugars (12.6g), Added sugars (0g), Free sugars (0g)

• Dietary fibre (6.4g)

• Sodium (27mg)

• Calcium (86mg)

• Iron (1.1mg)

Allergies

Contains: Dairy, FODMAPs.

Why is this good?

Be Healthier

As a good source of beta carotene, pumpkins may to help lower risk of metabolic syndrome.

More: Pumpkin recipes (16) Everyday Superfoods

Healthier Skin

Pumpkins are great sources of phytonutrients such as Vitamin C and Beta Carotene which can protect skin from the Sun’s damaging UV rays and improve overall appearance.

More: Pumpkin recipes (16) Everyday Superfoods

Support Immune Function

Being rich in Vitamin C, pumpkin can help your body fight off infections.

More: Pumpkin recipes (16) Everyday Superfoods

Diabetes Friendly

Diabetes Friendly

Heart Healthy

Heart healthy

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz