Fall and pumpkin are so synonymous with each other that I couldn’t NOT share a pumpkin recipe with you on this autumnal equinox.
I deeply believe in eating with the seasons (it’s why I have a seasonal detox program) because it encourages you to eat in sync with Mother Nature, reduce your carbon footprint and include a variety of fresh foods in your life.
It also prevents healthy eating from getting boring, which may be the most important point. Am I right?
The problem with a lot of pumpkin “foods” that pop up in the stores this time of year is that they are lacking in actual pumpkin. It is either artificial pumpkin flavour or an amount so negligible, you are fooling yourself that you are even eating any.
But, in truth, you aren’t fooling yourself, it is the food companies who are fooling you.
I encourage you to read ingredient lists and see how pumpkin is listed, if at all. Does it say artificial? Is it at the end of the list? (Ingredients are listed by weight.)
Also, if you are making a pumpkin recipe that is truly nutritious (props to you), just keep in mind how much you’ll actually be eating.
For example, 1 cup of pumpkin puree provides 7 grams of fiber. This is indicative of the amazingly rich fiber content of pumpkin, which is perfect for those 2-3 poops you are striving for each day to keep your digestive game on point.
However, if a recipe calls for less than 1 cup of pumpkin puree and only a portion of that recipe makes it to your individual plate, how much pumpkin are you really getting?
This is not to say that you should be eating an entire recipe or that a recipe is unhealthy if you don’t get a full 7 grams worth of fiber from pumpkin per serving. Heck this recipe, while including a generous 1 cup in the entire recipe, can obviously not give you that much per serving.
It’s just an opportunity for awareness so that you actually know what you are eating. When you get caught up in reading all of the fun nutrition facts on the greatness that is pumpkin, it’s not that they aren’t true, I just want you to keep in mind how much pumpkin will give you a certain amount of fiber, vitamin, or mineral and compare it to how much you will be eating.
Pumpkin Veggie Penne
- 6 carrots, diagonally sliced
- 2 sweet potatoes, chopped into 1inch cubes
- 12 mini potatoes, halved
- 4-6 garlic cloves, skins on
- 1 zucchini, medium chopped
- 2 bell peppers, thinly sliced
- 1 broccoli, medium chopped
- avocado oil
- Himalayan salt
- black pepper
- 1 bunch green onion, diced
- 6 stalks celery, diagonally sliced
- 1 onion, finely diced
- 4 cups gluten free pasta
- 1 can pumpkin puree
- 1 can full-fat coconut milk
- Roasted garlic cloves from above
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- 1 inch fresh ginger
- 1/2 cup nutritional yeast
- 4 dates, pitted
- 1 1/4 tsp Himalayan salt
- 1/8 tsp cinnamon
- Preheat oven to 375F
- Place the carrots, sweet potatoes, garlic cloves, and mini potatoes on a parchment lined sheet pan
- Drizzle with avocado oil and massage evenly to coat
- Sprinkle with salt and pepper
- Bake for 30 minutes
- In a large pot, start sautéing the onions in a little water for 10 minutes
- Add celery to the onions and mix well
- Place all of the sauce ingredients in a blender
- Blend until it is a smooth and creamy consistency
- Add this sauce to the onion and celery mixture
- Stir well
- Cook the pasta according the package instructions in salted water
- Mix the roasted vegetables and the pasta into the sauce
- Stir in the green onions
- If you don't have mini or baby potatoes, use 3 regular sized potatoes
Jessica Stopard http://jessicastopard.com/