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Pumpkin is a versatile, healthy vegetable that provides immune boosting nutrition. It can be added  to muffins, soups, stews, and served as a side dish. It tends to be bland and needs lots of good spices to bring out its flavor.

Pumpkin is Healthy

• Pumpkin is rich in beta-carotene, Vitamin C and Vitamin A and even contains some iron.
• In addition, pumpkin contains a significant amount of fiber, which is essential for a healthy diet. 1/2 cup mashed pumpkin has 5 grams of fiber. A slice of whole wheat bread may on provide 2 grams of fiber.
• Just like carrots, pumpkin is good for the eyes and provides the antioxidants, lutein and beta crptoxanthin known to be helpful for age related cataracts and macular degeneration.
• Pumpkin is also a good source of potassium. Potassium is essential for healthy nerves and muscles and helps keep blood pressure stable.

So, with all the nutritional benefits, its worth giving pumpkin a try. Try one of the five recipes listed below or add it to one of your own favorite recipes.

Fresh pumpkin can be cooked the same way you cook winter squash. For best results it should be baked or steamed.

To Steam: Cut pumpkin in half then remove seeds and pulp. Cut into quarters and peel. Place in steamer over boiling water, cover and steam for about 45 minutes until soft. Mash  or puree in a food processor.

To Bake: Cut pumpkin in half. Remove seeds and pulp. Place halves face down on baking sheet for about an hour. Scrape from shell and mash.

                                         Pumpkin Rosemary Soup ( GF/CF)

                               Baked Pumpkin (GF/CF)

                               Pumpkin Oatmeal Cookies

                               Moroccan Pumpkin Soup  (GF?CF)

                               Pumpkin Peanut Soup

Pumpkin Rosemary Soup ( Gluten Free)

2 Tablespoons Olive Oil and spray oil

2 cups chopped onion,

1 large carrot diced

3 sprigs fresh rosemary (fresh is best)

4-5 cups vegetable stock or water,

4 cups peeled small cubed pumpkin ( or try butternut squash for a sweeter flavor)

1 cup skim milk powder or soy milk powder

2 bay leaves

1. Sautee onions in olive oil without browning for 3-4 minutes
2. Add pumpkin, carrot and rosemary and sautee an additional 3 minutes stirring and tossing
3. Add stock and bay leaves.
4. Bring to the boil, cover and simmer for 12-15 minutes until vegetables are tender.
5. Remove bay leaves and rosemary

To Puree: Use a blender stick and blend in the pot or

1. Place a third of the soup in the blender with a third of the skim milk powder and puree.
2. Pour into a large bowl.
3. Repeat with the remaining soup and milk powder and pour the whole lot back into the saucepan, heat through and serve.

Variations:

***Use 1 cup yogurt instead of milk powder or

***Add cinnamon and ginger to taste or

*** Add cayenne pepper, salt and garlic powder to taste

Baked Pumpkin ( Gluten Free/casein free)

Pumpkin can be baked just like any winter squash. However, it can be bland, so use lots of spices.

Try a variety called sugar pumpkin which is smaller and has a slightly sweeter taste.

Baked Pumpkin ( Gluten Free/casein free)

Clean out seeds and slice in wedges, lay in baking pan in a row

Mix together:

Mix 1cup orange juice and 1 jar of unsweetened preserves ( orange marmalade or cranberry )

1/4  teaspoon all spice or pumpkin pie seasoning

1/4  tsp cinnamon

1/2 cup raisins ( soaked for at least 1/2 hour)

1/ 2 dried cranberries ( soaked 1/2 hour)

Pour  mixture over the pumpkin wedges

Cover and bake at 350 till pumpkin is tender ( About 1/2 hour) check frequently

Pumpkin Oatmeal Cookies  GF/CF

3/4 cups of pumpkin puree ( or 3/4 of cooked carrots or applesauce)
1/4 -1/2 cup dried cranberries (or any dried fruit or chopped nuts)
2 and 1/4 cups quick cooking rolled oats and 2 tablespoons cornstarch ( Buy GF oats for GF/CF)
1/3 cup light olive oil                                                                                                       
1 tsp. cinnamon
1/4 cup honey

Preheat oven to 350 degrees.

By Hand: Mix pumpkin puree or  applesauce,  oats, dried cranberries, chopped nuts ( if desired), oil , honey and cinnamon or pumpkin pie spice. Mix well and allow to sit for 15 minutes. Drop by teaspoonfuls onto
ungreased cookie sheet. Bake for 15-20 minutes. These are very tasty..

Moroccan Pumpkin Soup ( Gluten Free/ Casein Free)

Olive Oil

2 cups cooked chickpeas

2 leeks, chopped ( white part only) or 1 large onion, diced

8 cups vegetable broth

4 cups pumpkin puree or cooked and mashed pumpkin ( or butternut squash or carrots )

1 tsp. cinnamon, 1/8 tsp. allspice, 1/8 tsp ginger, salt and pepper to taste

.

1. Heat the oil in a large saucepan over low heat.
2. Add the leeks or onions and sauté until soft and translucent, 5 to 10 min.
3. Add chickpeas and spices and sauté additional 3-4 minutes , stirring frequently.
4. Mix  broth and mashed or pureed pumpkin and pour over chickpeas.
5. Bring to a boil. reduce heat to low, and simmer..

Variation:

Puree in blender garnish with 1/4 chopped freah cilantro

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