Nourishing Foods: Pumpkin
There are so many spectacular things to do with pumpkins; they can be carved, roasted, baked, pureed, made into soups, casseroles, and pies, and they are packed with nutrition.
Pumpkins owe their radiant orange color to being high in carotenoids, which protect the body from free radicals, preventing premature aging, heart disease and other infections.
In addition, pumpkins are high in vitamins A & C, magnesium, potassium, zinc, and fiber. Pumpkin seeds are high in protein and essential fatty acids.
With Thanksgiving around the corner, I want to share my favorite pumpkin pie recipe with you. If we are going to eat pie, let's fill it with nutrient dense ingredients like real unprocessed pumpkin, fresh spices, sea salt, raw cream, pasture raised eggs, and natural sweetener. We can enjoy sweet, rich treats during the holidays that are made with real, healthy, whole foods. Enjoy the holidays with joy, celebration, and good health, too!
Recipe of the Month: Pumpkin Maple Pie Supreme (adapted recipe from Grassland Organic Farm)
Prep time: 25 minutes
Cooking time: 2 hours
Yield: 8 servings
1 small sugar pumpkin (Check out your local farmers’ markets or grocery stores for your pumpkin)
3/4 cup sucanet, rapadura, or maple sugar (Go here for maple sugar)
1 1/4 teaspoons ground cinnamon
1 teaspoon ground ginger
1 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/8 teaspoon ground allspice
1/2 teaspoon sea salt
2/3 cup real maple syrup
1 1/4 cups half-and-half cream (Go here for raw cream)
1 teaspoon organic white whole wheat flour
3 pasture raised eggs
1 (9 inch) unbaked pie shell (Go here for recipe)
- Preheat oven to 375° (190 degrees C)
- Cut up pumpkin, and remove seeds (Don’t forget to roast your seeds for a healthy snack!). Place in large baking pan, and cover with foil or lid. Bake for 1 hour, or until very tender. Remove from oven, and set aside to cool. Reduce oven temperature to 350°(175 degrees C).
- Scrape pumpkin into a food processor; puree until smooth. Measure 1 1/2 cups pumpkin puree. In a large bowl, mix together 1 1/2 cups pumpkin, sugar, cinnamon, ginger, nutmeg, cloves, allspice, and salt. Stir in maple syrup, half-and-half, and flour. Mix in eggs one at a time. Pour filling into unbaked pie shell.
- Bake at 350° (175 degrees C) for 1 hour, or until center is set.
- Serve with fresh whipped cream (<a " href="http://realmilk.com/where.html">Go here for raw cream).
Note: For best tasting spices, replace your stock of spices every year. I always go to the bulk spice section of my local health food store and get small quantities of fresh spices for my holiday cooking. It makes a real difference!