Pumpkin Soup

Ingredients

• 1 onion

• 10gr fresh ginger

• 500gr pumpkin

• 2 cloves garlic

• 2 carrots

• 400ml can coconut milk

• 200ml vegetable stock

• A spoon of curry

• Olive oil

• Salt and pepper

directions

1. In a big pan, heat the olive oil at medium-high heat. Add the onion and garlic, cut in small pieces. Add the curry. Cook until the onion becomes translucent.

2. Add the ginger, also cut in small pieces and the carrots cut into slices. Cook for approximately 10 more minutes.

3. Add the pumpkin cut into big pieces and cook for 5 more minutes. Add the vegetable stock and bring to a boil before reducing the heat to lower. Cook for 30 minutes or until the pumpkin is tender.

4. Blend everything until smooth.

5. Bring the soup back to the pan and add coconut milk. Add salt and pepper and more curry if you like.

Pumpkin Hummus

Ingredients

• 500gr pumpkin

• 400gr can chickpeas

• 25gr tahini

• Juice of half a lemon

• 2 garlic cloves

• Olive oil

Directions

1. Cut the pumpkin into medium pieces, removing all seeds. Place the pieces in a baking tray, add olive oil, salt and pepper and roast at 180º for approximately 40 minutes until the pumpkin is tender.

2. Once cooked, place all of the ingredients into a food processor and blend until you get a hummus texture. If needed, add more olive oil.

HEALTHY PUMPKIN DONUTS

Ingredients

• 140gr cooked pumpkin

• 80gr dates (previously hydrated)

• 40gr 100% cacao powder

• 35gr oat flour

• 35gr coconut oil

• 2 eggs

• Salt

• 2gr baking soda

Directions

1. Bring all ingredients to a food processor and blend.

2. Bring the mixture to a donut mold and place in the oven for 15-17’ at 180º.

3. In the meantime, melt 200gr of 85% dark chocolate and pour it over the donuts when they get to room temperature.

Honey Roasted Pumpkin Seeds

Ingredients

• 300gr pumpkin seeds

• 15gr ghee

• 40gr honey

• 2 spoons cinnamon

DIRECTIONS

1. In a medium bowl, melt the ghee in the microwave. Once its melted, mix the honey and the cinnamon with the butter.

2. Place the pumpkin seeds in a on oven tray with parchment paper and pour the mixture over them. Mix all together so the mixture gets all pumpkin seeds.

3. Cook them for 30’ at 160º, stirring them every 7 minutes until they are golden brown.

4. Once they are at room temperature, enjoy them with your favourite yoghurt or chia pudding.

Roasted Pumpkin Salad

Ingredients

• 500gr pumpkin

• Olive oil

• Salt and pepper

• 35gr pine nuts/ walnuts

• 150gr baby spinach leaves

• 50gr feta cheese

Directions:

1. Cut the pumpkin into medium pieces and place in a oven tray with olive oil, salt and pepper. Bake for 20 minutes at 180º and then flip the pieces and cook for 8-10 more minutes.

2. Toast the pine nuts in a pan at medium heat until they become light brown.

3. Place the spinach leaves in a bowl and add the pumpkin pieces, the pine nuts and the feta in small pieces. Add your favourite dressing. 

By Teresa Sartorius (Health Coach for INSTITUTE of integrative nutrition and Healthy Cook)