Fall is glorious!The colours, the crisp air, and the hearty fall vegetables and soups that are just so satisfying after a nature hike or simply tending the fall garden. There is a certain connectedness I feel to nature as the seasons change, and the thought of being in a climate with steady, predicatable temperatures almost makes me feel sad for those who are not greeted by a whole new climate every few months. No guarantees that I’ll feel the same come February however!
Delicious sugar pie pumkins- Don’t be fooled by the name: they have a low glycemic load and they are good for so much more than pie.
This week we have a true symbol of autumn, the pumpkin. I hope you see it not as an obligation to try to compete with those capable pie makers in your life, but as a challenge to try something new with this tasty and nutritious food.
Simply slice it in half, scoop out the seeds (and keep them to toast and snack on if you wish) and bake the two halves face down at 350 degrees until soft. Scoop the flesh right out of the skin, puree and get creative. One pumpkin will probably yeild multiple recipes.
Pumpkin is a delicious way to amp up pancakes with vitamin E, B6, A & C, iron, folate and fibre (to name a few) and give a delicious flavour twist. Of course cinnamon and pumpkin go together amazingly. Also, consider making some tasty home-made muffins with pumpkin. While baked goods are obviously a treat due to the sugar in them, treating yourself to a homemade muffin means only about 1/3 of the salt, sugar and calories of a similar Tim Hortons muffin. I discovered this through an amazing App called MyFitnessPal which details the nutritional aspects of different food items (both homemade and pre-made) in the context of your nutrition goals. I am not trying to pick on Timmies here, just know that most popular chains tailor their foods toward the tastes of the salt-and-sugar-addicted masses: hence the homemade advantage. If anyone knows a good pumpkin muffin recipe with reduced sugar and high fibre, please share!
How about a hearty pumpkin soup recipe?
Almost Turkish Pumpkin Soup from almostturkish.blogspot.ca
This looks like a good choice for those with a taste for spicy and adventurous foods.
Ingredients
- 3 cups baked and mashed pumpkin
- 1 onion, chopped
- 3 tbsp. olive oil
- 3 cloves garlic, finely chopped
- 1/2 cup red cabbage, sliced thinly
- 1 banana pepper, chopped
- 3 cups vegetable stock
- 1/2 cup yogurt
- 1 tbsp. paprika
- 1 tsp. cumin seeds
- 1 tsp. black mustard seeds
- 1 tsp. ground black pepper
- 1 tsp. pepper flakes
- 1 tsp. thyme
- 1 tsp. rosemary
- salt to taste
Directions
1. Heat the oil in big pot and add onion and garlic. After 3-4 minutes, add red cabbage, banana pepper, mustard seeds and cumin. Cook, stirring, for 8-10 minutes.
2. Add paprika, pumpkin puree, vegetable stock, yogurt and spices, and simmer for 1/2 hour. Use a hand blender to make the texture more smoothe if desired. Enjoy!
Traditional Pumpkin Soup from pickyourown.org
This one is simpler and looks like it would have a wider appeal.
Ingredients
- 3/4 cups mashed, cooked pumpkin
- 1 tbsp. minced fresh garlic
- 1 large sweet onion
- 6 fresh carrots, finely chopped or grated
- 3 tbsp. melted butter
- 1/2 tsp. salt and dash of pepper
- 1 pint half and half cream, or milk for lower fat
- 2 tsp. thyme
- 4 tbsp. chopped parsley
- 2 stalks celery
Directions
1. Chop onion and celery and sautee with grated carrots in butter in soup pot until tender.
2. Add remaining ingredients (minus the cream), cover and simmer 10 minutes. (It could be frozen at this point if you wish. You may want to consider pureeing if you like a smoother texture)
3. If eating right away, add cream and heat on medium while stirring.
Serves 6 as an appetizer.
Half Share
- rainbow carrots
- green leaf lettuce
- baby bok choy
- green beans
- pumpkin
- grape tomatoes
- coloured sheppard and bell peppers
- radish
- red cabbage
- golden beets
Whole Share
- rainbow carrots
- green leaf lettuce
- baby bok choy
- green beans
- pumpkin
- grape tomatoes
- coloured sheppard and bell peppers
- radish
- red cabbage
- golden beets
- watermelon
- red leaf lettuce
- green onions
- garlic
- eggplant
- saladette or field tomatoes