With these 4 pumpkin recipes, you can prepare the whole food in delicious and surprising ways
Even before I became a Natural Foods Chef, I’ve always been an enthusiastic advocate for using as much of your food as possible… it helps the environment AND your bank balance so it’s a win-win!
The following 4 recipes are easily made from one whole pumpkin — Cinderella’s ride of choice to get her to the ball, BUT also the perfect fall food to get you in a warm n’ cosy mood without sacrificing your health. Speaking of, just a few health benefits that can come from eating pumpkins include:
- Improved pooping, thanks to it’s fiber content
- Better eyesight due to it’s beta-carotene which is essential for eye health
- A great big dose of protein, magnesium, potassium, and zinc hidden in its seeds.
I truly hope you enjoy each and every recipe that follows. The nachos are best eaten straight from the oven; the rest you can serve cold or re-heat, Yum!
Roasted Pumpkin Skin Nachos
(free from gluten)
- Pumpkin skins
- 2 teaspoons sea salt
- 2 teaspoons garlic powder
- Optional: 2 teaspoons basil, thyme, rosemary and/or cumin, for added flavor
- Optional: 250g (8oz.) grated cheese. I like to use manchego, parmesan or goat cheese
- Peel skins from roasted pumpkin and place on a lined baking tray.
- Sprinkle with sea salt, spices, optional herbs and cheese.
- Roast in an oven at 200C (400F) for about 20 minutes or until skins begin to brown and cheese begins to melt.
- Remove and eat like nachos OR leave to cool and eat as a snack or side with main meals.
Roasted Pumpkin Seeds
- Raw pumpkin seeds — you can include some pumpkin flesh or you can rinse them clean using a strainer.
- Spread seeds out on a lined baking tray and sprinkle sea salt and other flavorful spices, such as garlic, cumin and turmeric.
- Place in a pre-heated oven 200C (400F) and roast until browned and crispy — this should only take 10-20 minutes depending upon your oven.
- Leave to cook and store for up to 1 week in an air-tight jar in your pantry or up to 4 weeks in the fridge.
Sweet Pumpkin Soup
(free from dairy/gluten/egg/processed sugar)
Makes: 2 large, or 4 small servings. Freeze any excess soup for up to 2 months.
- 3 cups cooked pumpkin
- 2 cups full fat coconut milk
- Up to 1 tablespoon of raw honey. Start with 2 teaspoons and taste — if you prefer more, simply add another teaspoon
- 1 teaspoon garlic powder (or 1 fresh garlic clove)
- Blend all ingredients together in a food processor or blender.
- Pour into a saucepan and heat to desired temperature.
- Serve in bowls and top with lightly toasted pumpkin seeds — a great source of protein, copper, zinc and magnesium. You can also shave some cheese over the top, or even use some fresh herbs like parsley, coriander or dill.
SOUP CONSISTENCY TIP: If you prefer a thicker soup, add more cooked pumpkin. If you prefer a thinner soup, add another ½-1 cup of coconut milk.
Pumpkin Spice Latte
Makes 1 latte
- 1 cup full fat coconut milk
- ¼ cup fresh pumpkin puree
- 1 teaspoon cinnamon
- 1-2 teaspoons raw honey (optional)
- Place all ingredients in a small saucepan and whisk to combine well over a medium heat.
- Use an immersion blender or whisk to blend ingredients together well before serving once reached desired heat.
You may also enjoy Recipe: Vegan Pumpkin Coconut Yogurt Cheesecake by Sasha Nelson