Healthy Pumpkin
Recipes
Pumpkins are a very versatile vegetable, and one that's
packed full of flavour. Pumpkin extract is linked with helping
those with diabetes, and pumpkin seeds have loads of good
proteins, zinc and magnesium, and may help to lower
cholesterol.
Pumpkins are commonly used on thanksgiving, and can be
bought in store pureed in a can. You can also make this puree
at home yourself, by scooping out the flesh of a pumpkin,
boiling it and then putting it in your blender.
Pumpkin is the perfect fall ingredient, and you can add it
to all sorts of recipes to add flavour and great nutritional
benefits. Did you know that a serving of cooked pumpkin
contains
about 245% of your
recommended daily allowance of Vitamin A?
Including more of this delicious vegetable whilst they are
fully available is great for your health, and it's also an easy
veg to grow yourself and store for use over the winter
months.
♥ Pumpkin Brownies
Pumpkin and chocolate may seem like an odd combination, but the
sweetness of the pumpkin really compliments the bitterness of
cocoa.
- Melt 4oz dark or plain chocolate in a bowl over
simmering water. Leave to one side to cool slightly.
- In a large mixing bowl, combine 1 can (or 2 cups fresh
homemade) pumpkin puree, 1 cup applesauce, 2/3 cup yogurt, 1Tbsp
vanilla extract and 1 cup raw sugar. Stir in the melted
chocolate.
- In another bowl, sift together 1 1/2 cups buckwheat or
spelt flour, 1/2 cup cocoa powder, 1 tsp baking powder, 2 Tbsp
mixed spice and 1/2 tsp sea salt.
- Whisk the dry ingredients into the wet, until
completely smooth.
- Spread the mix onto a greased baking dish, and smooth
over the top.
- Bake for about 1 hour at 350f/180c, until the sides of
the brownie have come away from the side of the dish.
- Cool for 15 minutes, then turn out, slice and eat!
♥ Pumpkin Bread
For a delicious breakfast or snack recipe that is perfect for
fall, try out this yummy pumpkin bread recipe.
- Preheat the oven to 350f/180c.
- Sift together 1 1/2 cups flour (a combination of
buckwheat and quinoa flour tastes wonderful), 1/2 tsp sea salt,
1 tsp baking soda, 1/2 tsp nutmeg, 1/2 tsp cinnamon, 1/2 tsp
ground ginger and a pinch of cloves.
- In a blender, add 1 1/2 cups pumpkin puree, 1/4 cup
coconut oil or butter, 3 Tbsp flaxseed meal, 1/3
cup warm water, 1/2 cup agave nectar, 2 Tbsp
applesauce. Whizz until smooth.
- Mix the liquid into the dry ingredients, and stir until
just combined.
- Pour into a greased loaf tin, and sprinkle a few
walnuts on top, if you wish.
- Bake for 45 minutes, or until a knife comes out
clean.
- Cool in tin for 15 minutes, then turn out and leave to
cool completely before slicing with a serrated knife.
♥ Curried Pumpkin and Coconut
Soup
A delicious and warming soup, with plenty
of good fats and chili heat to boost your immune system.
- Heat a few tablespoons of coconut oil in a large
saucepan on a low heat.
- Stir in 1 diced onion and 1 minced garlic clove, and
cook for 5 minutes until the onion is translucent.
- Mix in 3 cups of vegetable stock, and 2
cups diced fresh pumpkin. Then stir in 1 tsp curry powder,
1/2 tsp salt, 1/4 tsp ground coriander and 1/4 tsp dried chili
flakes.
- Cook at a gentle boil for about 10 minutes, then add a
lid, reduce the temperature and simmer for 20 minutes more.
- Whisk in 1/2 can (or one small tin) coconut milk, and
cook for a further 5 minutes.
- Place ingredients in a blender, or use a good stick
blender to process until smooth.
♥ Roasted Pumpkin Brown Rice
Risotto
A simple brown rice risotto with roasted pumpkin is easy,
creamy and packed full of flavour.
- Cut half a pumpkin into large chunks, and place
on a baking tray with 2 smashed garlic cloves, salt and
pepper and a drizzle of olive oil. Bake at 250f/180c
until tender. Remove from the oven, and let cool, then peel and
chop up into small cubes.
- Place 4 cups vegetable broth and 3 cups water in a
saucepan over a medium heat, and bring to a simmer. Keep hot in
this pan, whilst you continue the following instructions.
- In a large saucepan, heat 2 Tbsp butter or coconut oil,
and add 1 finely diced red onion. Cook until tender, or about 2
minutes.
- Add 1 large handful of sliced mushrooms, and 2 finely
diced garlic cloves. Stir all the time, and cook for 3
minutes.
- Pour in 1/2 cup of white wine, and cook until the
liquid has evaporated.
- Rinse 1 1/4 cups uncooked short grain brown rice, and
then add to the pan, cook for 1 minute, stirring
constantly.
- Stir in 1 cup of the hot broth, and cook until most of
the liquid has absorbed. Continue adding 1/2 cupfuls of stock,
until there is only a cupful left.
- Add the pumpkin, and then continue to add the last 2
lots of 1/2 cups.
- Add in salt, pepper, a little Parmesan cheese (or
nutritional yeast), 2 Tbsp fresh basil and 1tsp dried
oregano.
Check out our healthy pumpkin pie recipe on the thanksgiving recipes
page, and decide what pumpkin recipe you'll add to your
thanksgiving menu this year.
For more interesting pumpkin recipes, see:
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