Just Add Pumpkin

Fall is upon us. Our days are getting cooler and trees are turning colours. With Halloween only a couple of days away, I'm sure you've added a carved pumpkin or two on your porch.

                        Pumpkins

Pumpkins are a lot more than Halloween decor. Pumpkins contain various nutrients that have an array of health benefits. These include:

Beta-carotene - Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers.

Potassium - Lowers the risk of hypertension.

Zinc - Boosts the immune system, aids in bone density support for those at risk of osteoporosis, and reduces signs of aging.

Fibre - May prevent cancer and heart disease.

Phytosterols - Promotes prostate health.

Vitamins A & C - Essential in the health of your eyes, skin and hair, and help reduce the signs of aging.

Vitamin E - Important for skin and heart health.

Here are some of my favourite pumpkin recipes:

Pumpkin with Chestnuts

Ingredients:
1/4 Pumpkin, chopped
Roasted Chestnuts, halved
Olive Oil
Apple Cider Vinegar
Garlic, minced
Agave Nectar
Ground Cinnamon

Directions:

1) Drizzle the pumpkin with olive oil and place in oven at 400C till tender
2) Dressing: Mix the apple cider vinegar, minced garlic, agave nectar and ground cinnamon
3) Place cooked pumpkin in a bowl, add the roasted chestnuts and the dressing
4) Mix well & enjoy!

Serves 2

Hearty Vegetable Chowder

Ingredients:
1 cup Chickpeas
4 cups organic Vegetable Stock
1 medium Onion, diced
½ Pumpkin, diced
2 Carrots, diced
2 Zucchinis, diced
4 Bay Leaves
1 cup Milk (can use coconut milk or soy milk)
4 tablespoons fresh Lemon Juice
2 tablespoons chopped Cilantro

Directions:
1) Bring the 2 cups of vegetable stock to a boil over high heat
2) Add the onion, reduce the heat to low and simmer for 3 minutes
3) Add the chickpeas, pumpkin, carrots, zucchinis, corn and bay leaves
4) Cover and simmer for 30 minutes or until the veggies are tender
5) Add the milk
6) Bring to a boil
7) Add the coriander and lemon juice

Serves 4 to 6

Fall Style Chicken Casserole  

Ingredients:
1 Whole Chicken
¼ Pumpkin, chopped
2 Carrots, chopped
1 cup Green Beans
1 Red Onion, chopped
1/2 Red Onion, sliced
3 Red Potatoes, chopped
3 strands of Thyme
½ a Lemon
6- 8 Garlic pieces
Olive Oil

Directions:
1) Stuff the chicken with half a lemon, half an onion, 1 thyme strand and 2 garlic pieces
2) In a large casserole put the chopped pumpkin, carrots, green beans, chopped onion, red potatoes, thyme, and the remainder of the garlic chopped
3) Place the whole stuffed chicken on the veggie mix
4) Lay the sliced red onion on top of the chicken
5) Add a little salt and pepper over the chicken
6) Drizzle the entire casserole with Olive Oil
7) Cover and place in the oven at 400C for 1 ½ to 2 hours

Serves 4 to 6

Stay Healthy!