meal makeovers
Petite Pumpkin
11
Pumpkins not only add a decorative splash to a fall table, they're one of the most nutritious fruits you can add to your diet. Pumpkins are loaded with beta carotene, Vitamins C and E, fibre, potassium and magnesium. For this recipe combination, first roast the pumpkins for Petite Pumpkin with Applesauce, then produce two more dishes using the roasted pumpkin: Pumpkin Penne Pasta and Roasted Pumpkin Seeds.
Difficulty Level: IntermediateCook Once: Roast pumpkins
6 small/baby pumpkins (sizes should be uniform)
Salt and pepper, to taste
- Cut tops off pumpkins and reserve. Scoop and remove pulp and seeds.
- Sprinkle insides of pumpkins with salt and pepper.
- Bake on a baking sheet for 45 minutes to one hour, until tender but not mushy.
- When pumpkins are cool, scoop out the flesh. Reserve the filling for the Produce One recipe, and keep the seeds Produce Two.)
Petite Pumpkin with Applesauce
Yields: 6 Servings
Cook time: 20 mins
1 cup applesauce (homemade or store-bought)
Preparation:
- Fill each pumpkin with applesauce and bake in the same preheated oven for 15 to 20 minutes. This dish looks great on the table and tastes great with roasted pork!
Produce One
Pumpkin Penne Pasta
Yields: 4 - 6 Servings
Cook time: 10 mins
1 lb. whole wheat pasta
2 tbsp olive oil
2 shallots or 1 small onion, finely chopped
3-4 cloves of garlic, minced
2 cups broth (chicken or vegetable)
pure pumpkin puree from Cook Once step, or one 15-ounce (450-ml) can puree (not pie filling)
1/2 cup cream
1 teaspoon Tabasco sauce
1 teaspoon ground cinnamon
pinch nutmeg
salt and pepper, to taste
5-6 fresh sage leaves, finely chopped
Parmesan cheese
Preparation:
- Cook pasta in a large pot of boiling water with salt, following package directions, then drain.
- Heat olive oil in a large saucepan. Add the shallots, onion and garlic and cook for 3 to 4 minutes.
- Stir in broth, pumpkin and cream. Add the Tabasco sauce, cinnamon and nutmeg; season with salt and pepper.
- Lower the heat and simmer until thick, about 5 minutes. Stir in half of the sage, then the pasta. Toss together in the saucepan. Top with the remaining sage and the Parmesan cheese before serving.
Produce Two
Roasted Pumpkin Seeds
Yields: 1/2 Cup
Cook time: 45 mins
pumpkin seeds from Cook Once
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon allspice (optional)
1 tablespoon vegetable oil
1 tablespoon honey or sugar (I prefer 15 ml a natural sweetener like honey)
Preparation:
- Place seeds, cinnamon, nutmeg, allspice, vegetable oil and honey on a lined baking sheet and toss to coat.
- Roast in a 350F oven for 45 minutes.
- Serve warm or at room temperature for snacking, or sprinkle on top of your salads.
