October 31, 2018

It is pumpkin time again

Halloween, the shops are full of Pumpkins during this seasonal period and to take advantage of the abundance of fresh pumpkins available.

It’s PUMPKIN time again!! why don’t you try these tasty treats.

Pumpkin coffee, pumpkin muffins, pumpkin ravioli, pumpkin pie, pumpkin pancakes, pumpkin beer, pumpkin potato chips, and the list goes on.

While pumpkins are chock full of beta-carotene (the precursor to vitamin A), and fiber, they are also low glycemic, meaning that pumpkin does not cause blood sugar levels to rise, helping you lose weight. Pumpkin is also great for your eyesight, beautiful smooth skin and has powerful disease-fighting capabilities.

However, keep in mind we are talking about pure pumpkin, not that pumpkin spice muffin you’re eating or your pumpkin spice mocha latte frappe! The sugar and refined flours cancel out the benefits of the pumpkin.

That beautiful bright orange color of pumpkins comes from the antioxidant, beta-carotene, which not only turns to vitamin A in the body but is a powerful antioxidant that protects against heart disease, cancer, and diabetes. In fact, a recent study from Brazil showed that diabetic rats fed beta-carotene reduced oxidative stress that helped prevent heart disease and disease processes caused by diabetes.

Beta-carotene is not the only diabetes-fighting nutrient in pumpkins. Two other compounds found in both pumpkins and fenugreek, trigonelline and nicotinic acid, have been shown in studies to be effective in lowering blood sugar levels by improving insulin resistance, according to researchers in Japan.

Pumpkin’s high fibre helps you feel full longer, which is a great aid in weight loss. And it’s low glycemic properties also help to keep your body in fat-burning mode—not fat-storing mode. Pumpkin’s powerful antioxidants also help fight off cancer and boost the immune system. A pumpkin-protein smoothie can be the perfect post-workout recovery food—since pumpkin is also full of potassium, along with its vitamins, minerals, and phytochemicals.

Pumpkin can be eaten roasted, baked or steamed, like sweet potatoes or squash. It is a delicious addition to curries and soups as well. Don’t forget to eat the pumpkin seeds, too, which are best lightly roasted. Pumpkin seeds are known to boost levels of serotonin, the ‘feel-good’ brain chemical.

Try this amazing pumpkin smoothie!

Ingredients
1/2 cup (approximate) organic pumpkin, canned or fresh baked
1 small or 1/2 regular/large tart apple
Protein powder of choice (vanilla works best with this recipe)
1-2 teaspoons pure vanilla
1-2 tsp cinnamon
1 tsp turmeric
Handfull of greens if you wish—baby kale, spinach, chard, etc.
Your milk of choice: real raw milk, coconut milk, almond milk, etc.
1 Tbsp of coconut oil

Directions
Mix in blender until smooth, add milk until desired consistency. Add a few ice cubes if you like it cold.

You should also know that this recipe is an almost perfect low GI (glycaemic index) snack for Diabetics, due to its blends of fibre, healthy fats, antioxidants, and a reasonably low amount of sugars and carbs that impact blood sugar.

Reference: Cat Ebeling

PUMPKIN PIE

  • Rich wholemeal shortcrust pastry 1 quantity
  • Pumpkin puree 8 oz (225g)
  • Free-range eggs 2
  • Unrefined brown sugar 2 oz (50g)
  • Double cream 4floz (100 ml) Ground cinnamon half tsp (2.5 ml) Ground ginger quarter tsp (2.5 ml) Ground cloves quarter tsp (1.25 ml)
  • Ground nutmeg quarter tsp (1.25 ml)
  • Whipped cream and pumpkin seeds or pecan halves to decorate

Roll out the pastry on a lightly floured surface and use to line an 8 in (20 cm) deep-sided French fluted flan tin.

Bake blind at 375°F/190°C/gas mark 5 for 20 minutes.
Mix all the ingredients for the filling in a liquidizer or food processor.

Pour into the par-baked pastry case and cook for a further 35 minutes until set.

Leave to go cold. If wished, decorate with swirls of whipped cream and pumpkin seeds or pecan halves.

pumpkin pie

 

RICH WHOLEMEAL SHORTCRUST PASTRY

Butter 3 oz (75 g) Wholemeal flour 4’A oz (115 g) Unrefined brown sugar 1 oz (25 g) Iced ‘water 1 tbsp (15 ml)
Rub the butter into the flour until the mixture resembles fine crumbs. Stir in the sugar and mix to a firm dough with the measured water.

Note: To make pumpkin puree, bake wedges of pumpkin on a baking sheet at 350°F/180°C/gas mark 4 for about 45 minutes until tender, discard seeds and skin.

Puree flesh in a liquidizer or food processor.
Serves 6-8

Pumpkin and rice soup

Method

Peel the onion, wash the celery and scrape the carrot.

Derind the bacon.

Finely chop vegetables and bacon. Heat the butter in the saucepan, add the vegetables and bacon and fry for 5 minutes, stirring occasionally. Scrape the seeds and fibrous center out of the pumpkin.

Cut into chunks, leaving the skin on, and add to the pan.

Fry, stirring, for a further 5 minutes.

Add the stock (made with cubes if necessary), peeled and crushed garlic and seasoning, and bring to the boil.

Simmer for 10 minutes. Wash the rice and add to the soup.

Bring to the boil and simmer for 15—20 minutes till the rice is tender.

Stir in the Parmesan and adjust the seasoning.

Pour into a warmed serving dish and serve immediately with bread sticks or fresh crusty rolls and butter.

 1 x large onion

1 x Stalk of celery

Large carrot

2 oz / 50 g Streaky bacon rashers

2 oz / 50 g Butter

700 g Pumpkin

1.2 lt of Chicken stock

1 x Garlic clove Salt

White pepper

6 oz / 175 g Long grain rice

3 tbsp / 3 x 15 ml of Grated Parmesan

 

tony

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