Halloween pumpkin carving is all about fun, artistic expression. I hope you are saving the seeds to roast and enjoy as a healthy snack. Beyond this month, consider including the versatile pumpkin “meat” in just about any meal, from breakfast to dessert. Pumpkin is a powerhouse of nutritional benefits, while being low in calories. The Orange One is loaded with beta carotene (1/2 cup of canned pumpkin has about five times the RDA for vitamin A) plus a good helping of iron, and minerals including potassium. I don’t use many canned foods, but canned pumpkin is fine – it has no additives or other distractions. Stock up when it’s on sale, and you’ll be able to enjoy pumpkin pleasing recipes all year. Here are a few delicious discoveries.
Pumpkin and ginger pancakes
Start your day enjoying these sweet and savory, comforting pancakes with a little something extra. Recipe from “Morning Food” by Margaret Fox; makes 10-12 pancakes.
1 cup all-purpose flour
1/4 teaspoon salt
2 tablespoons brown sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon each: cinnamon, nutmeg, ground ginger
1 egg, beaten
1/2 cup plain yogurt
3/4 cup milk
3/4 cup canned pumpkin
2 tablespoons melted butter
In a medium bowl, sift together the flour, salt, brown sugar, baking powder, baking soda and spices. In a separate bowl, combine remaining ingredients. Add flour mixture to wet ingredients; stir until just blended. Heat a griddle until a drop of water placed on the surface moves around. Grease surface; use about 1/4 cup batter per pancake. When bubbles appear on surface of pancake and pop, flip over to cook the other side until browned. Finish with remaining batter. Serve hot.
Hummus with pumpkin and pomegranate
How healthy can you get? Here’s a beautiful and delicious pupu or light lunch, with good-for-you beans, garlic and pomegranate as well as pumpkin. Recipe from “The Healing Foods Cookbook” by the editors of Prevention magazine; makes 4 servings.
1 cup cooked chickpeas
1 cup mashed, cooked pumpkin (canned is OK)
1/3 cup tahini
1/4 cup minced fresh parsley
3 cloves garlic, minced
2 pomegranates, seeds only
8 pita breads, split and warmed
In a food processor, puree chickpeas, pumpkin, tahini, parsley and garlic until smooth. Transfer to a serving dish. Sprinkle pomegranate seeds over hummus. Serve chilled or at room temperature, with the pita breads.
Pumpkin parsnip bisque
This hearty, vegetarian soup is thick, creamy, and comforting. Add some crusty bread and a salad on the side, and you’ve got a nourishing dinner. Makes 6 servings.
1 tablespoon olive oil
1 large Sugar Pie pumpkin*, cut in half and seeded
1 1/2 cups each: coarsely chopped parsnip, chopped shallots
1/2 cup each: chopped celery root, chopped fennel
5 cups vegetable broth
1/2 cup white wine
1 1/2 teaspoons dried rosemary
1/2 teaspoon each: dried sage, dried thyme
1 cup half &half
Fresh ground black pepper to taste
Preheat oven to 400 degrees. Line two baking sheets with foil; lightly coat one sheet with olive oil and place pumpkin, cut side down on sheet. Toss vegetables with olive oil; place on second baking sheet. Roast for 40 minutes, stirring vegetables after 20 minutes. When cool enough to handle, remove pumpkin skin; place pumpkin meat in a large pot with vegetables; add broth and wine. Bring to a boil, reduce heat and simmer, covered, for 45 minutes. Carefully puree soup in a lender or with an immersion blender until very smooth. Stir in herbs; simmer for 10 minutes more. Stir in half &half, season with pepper and serve hot.
*The small Sugar Pie has great flavor and sweetness when roasted. If not available, substitute a can of pumpkin puree.
Pumpkin squares with pecan topping
Easy for the kids to handle, these sweet squares offer the extra nutritional punch of oatmeal.
1 cup all-purpose flour
1/2 cup quick oats
1/2 cup brown sugar
1/2 cup butter
2 cups pumpkin (puree or canned)
13-ounce can evaporated milk
3 eggs
1 cup sugar
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon cloves
Glaze (recipe follows)
Combine flour, oats and brown sugar in a large bowl. Cut in the butter until crumbly. Press mixture into a 9×13-inch baking pan. Bake in preheated 350-degree oven for 15 minutes. In another bowl, combine pumpkin, evaporated milk, eggs, sugar, salt and spices; blend well. Pour mixture on top of baked crust and return to oven for 20-25 minutes. While baking, prepare glaze:
1/2 cup brown sugar
2 tablespoons butter
1/2 cup chopped pecans
Combine ingredients in a small bowl. Spread on top of batter, return to oven for another 20 minutes. Cool before cutting into squares.