By Liam, Oct 31 2016 06:29AM
Today’s Halloween so to celebrate I'm sharing some of my favourite pumpkin recipes with you!
What’s so good about pumpkin?
It’s jammed packed with Antioxidants
Beta carotene---The rich orange colour is a dead giveaway to the nutrients present in pumpkin. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet.
Loaded with Potassium---Studies show people who have a potassium rich diet lower the risk for hypertension.
Zinc---Not only is zinc a major boost for your immune system, it also aids in bone density support for people at risk for osteoporosis.
High in Fibre---Diets rich in fibre may prevent cancer, heart disease and other serious ailments.
Anti-Inflammatory Benefits in Arthritis
Unlike the widely used anti-inflammatory drug indomethacin, pumpkin seeds do not increase damaged fat levels in the lingus joints, a common side effect associated with indomethacin which contributes to the progression of arthritis.
Great on your skin
Pumpkins contain lots of anti-oxidant vitamins A and C, as well as zinc and alpha-hydroxy-acids which help to reduce the signs of aging.
• 3 eggs
• 1/3 cup coconut flour
• 1 cup of grated pumpkin
• Agave nectar to sweeten
Mix ingredients together and fry in coconut oil
Depending on taste the pumpkin could be fried before the rest of the mix is added to the pan
• 1 medium onion
• ½ can coconut milk
• 2 cloves chopped garlic
• 1 chilli pepper (de-seeded & diced)
• 1 tbsp ginger
• 1 tsp ground cumin
• ½ tsp cinnamon
• 1 tsp sea salt
• ½ tsp turmeric
• ½ tsp coriander
• 1 tbsp olive oil
• 1 tin chopped tomatoes
• 1 Pumpkin, peeled & diced
• 2 cups lentils, cooked
• 2 cups spinach
• 1 cup green peas
• Sprig of fresh mint
1. Blend onion, coconut milk, garlic, chilli, ginger, ½ tin of tomatoes, cumin, cinnamon, turmeric and coriander and 3 tbsp water to make a paste
2. Heat the oil in a pan, add the paste and cook for 5-10 minutes
3. Add the remaining tomatoes and Pumpkin and cook on a medium heat for 20 minutes until the Pumpkin softens
4. Mix in the lentils and spinach and cook for a further 5 minutes
5. Remove from the heat and add the mint before serving
• 1kg pumpkin peeled and cubed
• 1 onion finely chopped
• 700ml organic chicken or veg stock
• Coconut oil for frying
• 150ml Coconut milk
• Handful pumpkin seeds
1. Heat half the coconut oil in a large saucepan, then gently cook the onions for 5 mins, until soft but not coloured.
2. Add the pumpkin to the pan, then carry on cooking for 8-10 mins, stirring occasionally until it starts to soften and turn golden.
3. Pour the stock into the pan, then season with salt and pepper. Bring to the boil, then simmer for 10 mins until the squash is very soft.
4. Pour the coconut milk into the pan, bring back to the boil, then purée with a hand blender. For an extra-velvety consistency you can now push the soup through a fine sieve into another pan. The soup can now be frozen for up to 2 months.
5. Sprinkle with pumpkin seeds to serve
Roast Pumpkin Risotto (this is to be eaten after a workout only)
• 1 medium pumpkin
• 1 cup organic risotto rice
• 1 red onion
• Thyme Fresh or dried
• 1000ml Chicken stock organic or homemade
• 100ml coconut milk
• Coconut oil for frying
• Freshly ground black pepper
1. Peel and deseed pumpkin, then cut into chunks, arrange in a baking dish cover with thyme and coconut oil place in a pre-heated oven at 210 degrees, turning every 15 mins until brown on the edges and soft inside (usually 45 mins)
2. Chop red onion and gently fry in coconut oil until clear (do not brown), then add rice and stir until also clear.
3. Start adding the stock a ladle at a time stirring continuously when the stock has disappeared add another ladle full during this process add the thyme and black pepper to your own taste. It will usually take 20 mins for the rice to be cooked depending if you like it ‘al dente’ or soft, more stock may also be required.
4. Just before you finish cooking add the pumpkin press down on a few pieces with back of a wooden spoon to release more colour into the dish. Finally remove from the heat add the coconut milk and check seasoning then cover for 2 minutes for all the flavours to mix together.
Other uses for pumpkin
Pumpkin is fantastic roasted, boiled or mashed my favourite herbs for pumpkin are thyme and Sage, why not make pumpkin chips to serve with your main course or as a dip for hummus. Boil into stews or mash on its own or with swede and carrot.
Don’t forget that when Pumpkin isn’t available anymore it can be replaced with other squashes such as Butternut squash.