Sweet Pumpkin Fritters

pumpkin fritter


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Squash and sweet potatoes are cornerstones of longevity diets in all blue zones areas, so I was pleasantly surprised to see pumpkins growing in the highlands of Sardinia. And the very first recipe we discovered there was this tasty confection called thippulas: soft and smooth on the inside and sweet and crisp on the outside. With its delicate flavor, saffron—more readily available and affordable in Sardinia than in the United States—is a wonderful addition to this dish. If your budget affords it, then we recommend including it in your fritters, but this recipe is perfectly delicious without it as well. Besides being a prized culinary spice around the world, saffron, recent research shows, is made up of chemical compounds that support respiratory, digestive, and heart health.

Note: While nothing is off limits for the Blue Zones way of life, deep-fried foods are not an every day or every week occurrence and are saved for celebratory occasions.

Total Cook Time: 20 minutes | Makes 4 Servings

Source: The Blue Zones Kitchen


One 15-ounce can pumpkin puree*

Pinch of salt

1 cup flour (more if needed)

1 tablespoon baking powder

1 cup water

½ teaspoon saffron (optional)

Zest from ½ lemon

½ cup applesauce

Olive or vegetable oil, for frying

¼ cup confectioners’ sugar


  1. In a medium bowl mix together all ingredients, except oil and sugar, to make the dough.
  2. In a large skillet, heat 1 inch of oil to 350 degrees. If you don’t have a candy thermometer, dip the handle of a wooden spoon into the oil. If the oil bubbles around the handle, it’s ready for frying.
  3. Spoon tablespoons of dough into hot oil to make fritters, making sure to leave space between them, and cook them in batches.
  4. Fry both sides for 2-3 minutes or until golden, and then transfer to a paper towel-lined plate.
  5. Roll lightly in sugar and serve warm.

*The flesh of a Sardinian pumpkin differs from the jack-o-lantern pumpkins in America, which are too fibrous and watery. That’s why we’ve subbed in canned pumpkin puree. But you can also substitute pureed acorn or butternut squash.