Page 37 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Scrape the inside of the sweet pumpkin to remove the seeds.
2. Cut the pumpkin into appropriate sizes so that it cooks quickly.
3. Put the pumpkin in a microwave-safe container and add 50ml of water.
4. Cook in the microwave for 5 minutes.
5. Mash the pumpkin.
6. Separate 2 eggs into whites and yolks and make meringue with the whites.
7. Mix mashed pumpkin, egg yolk and sliced almonds in a bowl.
8. Add the meringue and mix gently to form a dough.
9. Place the dough in a microwave-safe container and cook in the microwave
for 10 minutes. (You can cook it in a steamer or oven.)
10. Cut it into bite-sized pieces.

Nutritional Analysis

Source: National Institute of Agricultural Sciences is used for Nutritional Analysis
(koreanfood.rda.go.kr)

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Sweet 200 114 2.4 1.4 27.2 9.4 0.8 24 10
pumpkin
Egg 110 150 14 8 3.8 0.2 2 57.8 -
Sliced 8 48 1.8 4 1.6 0.4 0.4 27 1
almonds
Total 318 312 18.2 13.4 32.6 10 3.2 108.8 11

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