Pumpkin Love
With Halloween almost upon us, many have pumpkin and autumnal displays on the doorstep. But after October 31st….do NOT throw out that pumpkin!
Not only are they a gorgeous fruit ( yes…because they have seeds) and a colourful addition during the autumn harvest season, they also have tremendous nutritional value that you can take advantage of.
Did you know not only is it relatively low in calories (about 49 calories per 1 cooked cup), it is very high in beta carotene , potassium , vitamin C and A. It also has a high antioxidant content. So why throw it out after the trick n treaters have gone?
To take advantage of all this goodness take the pumpkins in, give them a good wash and start carving to make a delicious pumpkin purée that will delight for weeks to come.
– Carve, skin and chop the pumpkin into 1-2” cubes and spread on a parchment lined shallow baking dish.
– Drizzle with 2T of olive oil and sprinkle with a blend of cinnamon, nutmeg, allspice, sea salt and 3T of maple syrup ( or honey, liquid stevia) and toss.
– Bake at 375F for 1 hour or until roasted and soft.
– Allow to cool and put into a food processor or blender and blend until very, very smooth.
– To allow for quick additions to future recipes, I scoop the puréed mixture into a muffin tin that will accommodate a ½ cup measure. Put the muffin tin in the freezer and when solid, store in an air tight plastic container in your freezer.
Though absolutely scrumptious in pies, muffins and breads, the purée may be added to your main course too.
To change up the pumpkin muffin recipe, I came across this yummalicious Pumpkin Cheesecake muffin recipe by The Busy Baker . Though I do not profess to be a baker by any stretch, these are always a slam dunk with the crowd!
Those who know me, know that I have a serious love for all things soup and the Creamy Roasted Soup recipe from Cookie and Kate brings the creaminess of the pumpkin puree and coconut milk to a level of healthy goodness that you will love.
One risotto side that I had at a restaurant in New York recently was so fabulous that I was bound and determined to replicate it. It now is a staple and one that always brings accolades from the risotto lovers around my table:
Pumpkin Risotto
Ingredients
- * 5 cups of chicken/bone/vegetable broth ( see my recipe here…..LINK)
- * 2 Tbsp of good quality olive oil
- * ½ cup diced leek, shallot or onion
- * ½ cup of roasted pumpkin purée
- * 1 cup dry white wine
- * 1 cup aborio rice
- * 1-2 tablespoons butter
- ¼ cup grated parmesan cheese
- ¼ cup roasted coarsely chopped walnuts ( optional)
Instructions
– Pour the olive oil into a large shallow saucepan. Add the onions/shallots and sauté for 5 minutes or until soft.
– Add Aborio rice and sauté for another 2 mins.
– Add 1 cup white wine and 1 cup of broth. Reduce heat to low and stir frequently.
– As the mixture begins to thicken and dry out a bit add one more broth and repeat process until all broth has been used.
– It is important to stir frequently.
– As the final cup of broth is drying up (and this should take about 20 mins) add the butter. Stir and add the pumpkin puree and stir thoroughly.
– Add the parmesan cheese. Stir thoroughly.
– Add the chopped walnuts (keep a bit for garnish).
– Serve immediately. (sprinkle with crushed roasted walnuts – optional)
Enjoy!
Xoxo – Sandra
Do you have a favourite pumpkin recipe? Share it here! 🙂
Source:
Mayoclinic.com
Medicalnewstoday.com
Healthline.com
webmd.com
Photo credits:
Thebusybaker.ca
Cookieandkate.com
