Pumpkin and pine nut strudel
For: A strong immune system
Researchers say that vitamin C dramatically reduces the risk of a respiratory infection in ultra runners; handily, the pumpkin in one eighth of this strudel provides 13 per cent of your daily needs.2 The gourd also offers vitamin E, which a US study at Tufts University links to improved immune function.
Preparation: 20 minutes
Cooking: 40 minutes
Serves: 8
- 900g pumpkin, peeled, deseeded and diced
- 100g soft brown sugar
- 50g sultanas
- 50g pine nuts
- 1⁄4 tsp each of cinnamon,
- nutmeg and ginger
- Zest of one lemon
- 6-8 sheets of filo pastry
- 50g unsalted butter, melted
1 Preheat the oven to 180C. Grease a baking sheet.
2 Combine the pumpkin, sultanas, pinenuts, spices, lemon zest and sugar.
3 On a damp tea towel, lay the first sheet of filo and brush with melted butter. Lay the next sheet on top, again, brush with butter. Continue, using all the pastry. Sprinkle with sugar.
4 Spoon the pumpkin along the length of a third of the pastry, leaving a five-centimetre border. Fold the short widths in over the mix; carefully lift the towel and roll into a strudel shape.
5 Tuck any edges in; place on a baking sheet with the seam on the bottom. Brush with melted butter, sprinkle a little more sugar on top and bake for 40 minutes until golden brown.
The Skinny
Calories 237
Carbs 36g
Sugars 18g
Protein 4g
Fat 9.5g
Saturates 4g
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