Highlights October 2018

Healthy Pumpkin Recipes for Fall

Admit it, you love all things pumpkin this time of year. So do we! The good news is, you don’t have to sacrifice your diet to fulfill your fun fall cravings.

Pumpkin boasts lots of health benefits, making it a great option to include in your diet. In fact, the pumpkin contains 19 vitamins and minerals, antioxidants, and filling fiber.

When carving up your Jack-O-Lantern this Halloween, don’t toss the scraps in the garbage just yet! There are lots of fun and ways to prepare pumpkin treats for your family and friends.

Below are a few recipes:

Pumpkin Puree:

  • Cut the pumpkin in half, remove the seeds, brush with a tiny bit of oil and place the two halves face down on a tray.
  • Roast at 400 F until soft.
  • Scrape out the flesh with a spoon and run it through a food processor or blender to make a puree.
  • You can then freeze it in sealed containers and keep it for months!

Chocolate Tahini Pumpkin Smoothie

Ingredients

  • 1 frozen banana (or a fresh banana and 5 ice cubes)
  • 1 tablespoon cocoa
  • 8 tablespoons | ½ cup pumpkin puree canned or fresh
  • 1 slightly heaping tablespoon tahini
  • 2 tablespoons maple syrup
  • 180mls | ¾ cup non-dairy milk

Instructions

  1. Add all ingredients to a blender
  2. Blend until completely smooth.
  3. Serve immediately.

Vegan Pumpkin Pasta

Ingredients

  • 1 can coconut milk
  • 1/2 onion, chopped
  • 1 TB extra virgin olive oil
  • 1 large clove of garlic, minced
  • 3 TB fresh sage leaves, chopped
  • Pinch of hot pepper flakes
  • 1 tsp dried basil
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/8 tsp nutmeg
  • 1/2 c vegetable broth
  • 1 can pumpkin puree
  • 1/2 tsp balsamic vinegar
  • 2 TB nutritional yeast
  • Pasta of choice (gluten-free if needed)

Instructions

  1. Place coconut milk upside down in freezer while making the rest of the meal.
  2. Make pasta (as much as needed). *
  3. While pasta is cooking, heat olive oil in large saucepan.
  4. Add garlic and onion and cook for 3-5 minutes.
  5. Stir in sage, hot pepper flakes, basil, salt, pepper and nutmeg and cook for about a minute.
  6. Add broth and pumpkin.
  7. Open coconut milk and scoop out the hardened top part and add that along with vinegar and nutritional yeast to pan (do not add watery part of coconut milk) and stir.
  8. Bring the sauce to a boil then turn heat to low and simmer for 5 minutes.
  9. Add sauce to blender and blend.
  10. Pour over cooked pasta.
  11. Top with more sage leaves and my vegan parmesan (link to recipe below).

Written by: Judy Nicassio, Lead Nutritionist at Rejuvena Health & Aesthetics


Judy Nicassio

Rejuvena Health and Aesthetics helps patients look and feel their best using a revolutionary, integrative approach that includes all aspects of both naturopathic and aesthetic medicine. Rejuvena believes that total body wellness encompasses both the inside and the outside, and that your appearance is a direct reflection of what’s going on beneath the surface. Rejuvena offers the latest regenerative medicine techniques to resolve pain, enhance tissue and wrinkle repair, customized diet plans, organic whole food based supplements and detoxification therapies. To learn more, visit werejuvenate.com or 480-551-9000.

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