Once Halloween is over I normally use my pumpkin to make a favorite squash and bean stew. This year, I plan to try out a few different recipes including delicious Pumpkin Bars and Spaghetti Squash with Pumpkin Seed Sage Pesto. The recipes, reprinted with permission from two colleagues, are included below.
Pumpkin is very nutritious and as a yellow-orange food group member it contains vitamin A and beta-carotene to help keep lungs healthy during the cold and flu season. As a winter squash you'll find it to be an excellent source of vitamin A, vitamin C, potassium, fibre, and manganese. In addition, it is a good source of folate (vitamin B9), omega-3 fatty acids, thiamin (vitamin B1), copper, vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), niacin (vitamin B3) and copper. New research from South Korea seems to show that pumpkin skin is a source of nutrients that can repel germs.
Pumpkin Bars
2 Omega-3 eggs (or 1 whole egg + 1/3 cup egg whites, or you can use all egg whites).
1 1/2 cup lowfat cottage cheese.
2 tablespoons molasses.
1 tablespoon vanilla.
3 scoops Vanilla Whey Protein Powder (sucralose/aspartame free).
1/3 cup ground flaxseed.
2-3 tablespoons ground cinnamon.
1/4 teaspoon (approximately) of nutmeg, ginger, clove, all spice, and pumpkin pie spice.
1/2 teaspoon Celtic salt.
1 teaspoon added fibre source (such as apple fibre powder, oat bran, guar gum, apple pectin.
2 (15 oz.) cans pumpkin puree (unsweetened) or substitute fresh cooked pumpkin.
1 cup toasted walnuts.
Sprinkle to taste with extra cinnamon.
Directions:
1. Oil a 9 x 9 baking pan.
2. Using a 14 cup food processor or mixer, blend eggs until creamy.
3. Add cottage cheese, molasses and vanilla to eggs. Blend until thick and creamy (approximately 1 minute).
4. Add one can of pumpkin at a time to the mixture, blending in between.
5. Add remaining ingredients, except nuts, and blend until mixed.
6. Mix in nuts until blended.
7. Taste the batter to check sweetness. Add some stevia or more spices according to your taste.
8. Pour into the sprayed pan and sprinkle cinnamon on the top before baking.
9. Bake at 325° for 1 hour and 45 minutes. Rotate the pan at 50 minutes to ensure even browning.
10. When the bars are cool, cover pan. Cracks will appear on the top and they will flatten as they cool.
Note: Allow the bars to sit overnight for the flavors to meld. They will not taste good right out of the oven.
From Nancy who developed this recipe: They bars are highly nutritious, packed with fibre and taste amazing. The recipe makes 16 bars. Nutrition Facts: Per Serving: 140 calories, 9g protein, 7g fat, 9g carbohydrates, 3g fibres, and 167mg sodium.
Spaghetti Squash with Pumpkin Seed Sage Pesto
With a skewer or sharp knife, pierce an entire Spaghetti squash several times. Place in baking pan and bake at 375 degrees for about an hour, or until tender. Let cool, then cut in half horizontally and remove seeds. With a fork, remove squash strands from skin.
To make the pesto, in food processor or blender, combine:
1 cup, loosely packed, fresh sage leaves, 1 cup, loosely packed, fresh flat leaf parsley (without stems), 1 clove of garlic,
2 tablespoons lightly toasted pumpkin seeds,
2 tablespoons grated parmesan, or similar, cheese, a pinch of sea salt,
2 tablespoons or more extra virgin olive oil, to reach a thin paste consistency. Toss squash strands with desired amount of pesto.
Place the pumpkin seed pesto inside the spaghetti sauce and serve.
Spaghetti Squash with Pumpkin Seed Sage Pesto recipe courtesy Rose T. Ellis.
Gayle Eversole, DHom, PhD, MH, NP, ND, is a natural health educator and advocate. Celebrating 50+ years blending science and the natural healing arts. Sign up for her herbalYoda newsletter at: http://www.leaflady.org/
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