Today we use our eggs to prepare a light pumpkin frittata: baked pumpkin frittata without cheese.
The pumpkin frittata is light, with a very delicate flavor and a hint of sweetness typical of the vegetable.
I used boiled orange pumpkin, pureed [if you prefer it chunkier, don’t blend it] and added plenty of parsley.
To avoid frying, I prepare the baked frittata.
I don’t add cheese to the egg as I don’t like the combination of the two foods.
Consider one egg per person, sometimes I use two because they are small.
It’s useful to know that washing eggs removes their protective coating, making the shell porous and more easily attacked by bacteria.
Therefore, if the shell is dirty, you can dry clean it [for example with a paper towel] before storing it, and only at the time of use, you can clean it with a damp paper towel.
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PUMPKIN AND DIABETES
Pumpkin glycemic index
All types of pumpkin → GI 75.
Beyond the glycemic index, it’s important to consider the glycemic load which is determined by the quantity of food consumed.
Pumpkin has a high glycemic index but a low glycemic load.
Can diabetics eat pumpkin?
Yes, diabetics can eat pumpkin!
In cases of hyperglycemia, prediabetes, and diabetes, pumpkin can therefore be consumed without exceeding portions.
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 10 Minutes
- Portions: 4 eggs
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 4 eggs
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed parsley (chopped)
- 2.8 oz pumpkin (flesh)
- as needed water
Tools
- Hand Blender with glass
- Baking Pan 9.5 inches
- Parchment Paper
Preparation
Thoroughly wash the pumpkin, cut it into slices, and remove the skin.
Cut the flesh into cubes; the smaller they are, the quicker they will cook.Place them in a saucepan.
Add just enough water to cover the pumpkin cubes.
Bring to a boil and let it cook with a lid on low heat for 5 minutes.Remove the pumpkin cubes with a slotted spoon and transfer them to a tall, narrow glass for immersion blender.
Blend the pumpkin with an immersion blender.
Crack the eggs into a bowl.
Add a pinch of salt for each egg and grind the pepper.
Beat everything with a fork.Add the pumpkin puree and mix.
Add the chopped parsley or, alternatively, one of the following herbs: mint, rosemary or sage.
Line a baking pan with a crumpled sheet of parchment paper; I used a 9.5-inch pie pan.
Pour the mixture.
Briefly preheat the oven.
Bake at 356°F for 30 minutes in a ventilated oven until evenly golden.
Plate it.
Your baked pumpkin frittata without cheese is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you can find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations of foods indicated in your diet plan.
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