Pumpkin Stew with Fresh Chiles & Feta Cheese

I am making this hearty, comforting pumpkin dish tonight.  It is one of my daughter's favourites and it reheats well.  I use pumpkin and squash interchangeably in most recipes depending on what I have on hand.  Use fresh and not canned pumpkin which is pureed. Alternately, a good substitute is a dense orange squash like butternut.  The original recipe was from Peru and it was made with serrano peppers which are 5 times hotter than jalapenos.

Below the cayenne peppers are spread out to ripen in the house.  I had them near the fire for a week or two which helped totally dry them out for storage

Click this link to print recipe.

ORGANIC INGREDIENTS
Makes six servings about 300 grams each

1 Tbsp (15 ml) sunflower or other neutral oil like grapseed
1 cup (250 ml) onion, raw, chopped - I use red
2 cloves garlic, minced
1 fresh cayenne, serrano or jalapeno pepper, minced (to taste) - I used 2 dried cayenne
2 potatoes, with skin, raw, cut into cubes - I prefer red potatoes but any will do
8 cups (2 liters) pumpkin, raw, cubes (or squash or sweet potatoes)
1/4 cup (60 ml) water - add more as necessary
1/4 cup (60 ml) milk or cream (coconut milk works if you need a non-dairy version)
1 cup (250 ml) Ontario cheese like brebis, feta or semi-soft goat cheese (skip cheese for non-dairy or vegan version)
1/4 tsp (1.25 ml) sea salt
1/2 tsp (2.5 ml) black pepper, freshly ground
1/2 cup (125 ml) cilantro, fresh, minced (or parsley, oregano)

METHOD:

1.  Heat oil in non-stick skillet over medium high heat.  Saute chopped onion, minced garlic and chiles until soft and fragrant.  I used a few of my dried garden cayenne peppers.

 2.   Scrub potatoes but leave the skins on for extra fibre and nutrition.  Dice into bite-size squares.

3.  Peel and cut fresh pumpkin (or squash) into cubes.  I use a very sharp chef's knife to split the pumpkin in half and set aside the seeds to dry for the summer garden.  I cut it into strips, peel and cube as below.  It is a bit of work but worth the effort. 

 

I save my vegetable scraps in a bag and freeze them.  I will use them later to make a fragrant vegetable broth.  Pumpkin is really nice in vegetable stocks as it imparts a sweet flavour and golden colour.



4.  Add diced raw pumpkin and potatoes with water to the skillet.  Cover and cook over medium low heat until the pumpkin and potatoes are tender.  I cooked mine 10 minutes and thought it was too long.  I like the pumpkin a bit less mushy.

 

5. Stir in the milk (or cream) and crumbled cheese and heat through.  I used goat cheese in tonight's version but I usually use feta.  It would also be good with the Brie, Brebis or Camembert cheese.  Brebis to me is the French equivalent to feta - a creamy, soft, unripened cheese made with sheep's milk.  PC brand is 26% MF and very delicious. If you want a dairy free version you can use coconut milk and skip the cheese.  Season with salt and pepper.  Garnish with fresh minced cilantro.  You can substitute fresh or dried oregano and/or parsley instead of the cilantro. 

Don't toss the pumpkin seeds!  You can dry them to plant in this summer's garden or toast them for a tasty snacks.  I will sit down and remove the "gunk" and spread them out on a tea towel to air dry.  I have good results and rarely have to buy pumpkin seeds.  I also save the seeds from any organic squash I buy at the store and grow some for myself.  Roast the seeds in a 350'F oven on a lightly oiled pan until lightly brown and toasted.

NUTRITION FACTS: Pumpkin a very versatile and nutritious vegetable that is very good in cookies, muffins, pancakes, pie, savoury quiche, soup, stews and casseroles.  The dark orange vegetables like pumpkin, winter squash, sweet potatoes and carrots outshines all others in beta carotene which our body converts to vitamin A. Research has found that a diet rich in beta-carotene can reduce your risk of developing certain cancers and helps prevent heart disease. Beta-carotene also maintains good vision and fights infection. They are also packed with fibre, antioxidants, vitamins B6, C and K as well as calcium, potassium and folate. The flesh of the pumpkin is lower in calories and carbohydrate compared to sweet potatoes.

Per 300 g/approximately 1 cup serving of the casserole has: 190 calories, 9 g fat, 4.5 g saturated fat, 25 mg cholesterol, 400 mg sodium, 24 g carbohydrate, 3 g fibre, 5 g sugar, 7 g protein.  % Daily Values are 60% vitamin A, 45% vitamin C, 20% calcium and 10% iron.

Yours in good taste, © Nancy Guppy, RD, MHSc.  http://nancyguppy.com/

Red Quinoa with Pumpkin, Cranberries and Sunflower Seeds

Have you tried red quinoa (say KEEN-WAH)?  I love quinoa but when I first made this salad I hadn't seen this beautiful red variety before.  Since then I found out there are white, black and red varieties.

Red quinoa "is similar to the other quinoa varieties: high in protein, gluten-free, easy to digest and quick to cook. Red quinoa is predominately grown in Bolivia; other quinoas come mostly from Bolivia, Peru and Ecuador (and more recently, the United States). Rinse and cook red quinoa as you would other varieties: for breakfast, in salads, and mixed in with other grains for polenta and pilaf-like side dishes."  Click link to access a very concise whole grain glossary.

In this recipe I have combined red quinoa with toasted sunflower seeds, bog cranberries and more pumpkin.  You can use diced pears or apples if you don't want the pumpkin!  I have been on a bit of a pumpkin fest as I use up my winter supply and dry seeds for the garden.  My favourite way to cook quinoa is to use my rice cooker.  Follow the package directions for quinoa to water ratio and the rice cooker will take care of the rest

Click on this link to get a printable recipe.
INGREDIENTS:
Makes 4 servings.

1 cup (250 ml) red quinoa
2 cups (500 ml) water

2 cups (500 ml) pumpkin or firm winter squash like kabocha or butternut (peeled and diced)

1 cup (250 ml) fresh or frozen cranberries, halved or chopped as you prefer
1/2 cup (125 ml) red onion, diced fine
1 clove of garlic, minced

1 Tbsp (15 ml) ginger, fresh, grated
1 Tbsp (15 ml) olive oil, extra virgin
1/2 cup (125 ml) sunflower seeds, raw (or pecans, walnuts)

2 Tbsp (30 ml) fresh parsley, minced

1 tsp (5 ml) cumin, ground
1 tsp (5 ml) curry power
1 tsp (5 ml) turmeric, ground
2 Tbsp (30 ml) maple syrup - I used Schloesser's, Trout Creek
2 Tbsp (30 ml) apple cider vinegar (like Eden organic)

1/4 tsp (1.25 ml) Sea salt

METHOD:
1.  Toast quinoa over medium-high heat in a non-stick pan for 2 minutes.  Shake it and move it around with a wooden spoon so it doesn't burn.  Toasting quinoa burns off the surface saponins and gives it a nuttier flavour.
2.  Then toast sunflower seeds in a large dry skillet. Heat until fragrant while shaking to prevent burning.  Pecans and walnuts are also favourites of mine in this salad.
3.  Bring 2 cups (500 ml) of water to a boil and add quinoa; reduce heat to low and cover.  Use a 1:2 ratio of quinoa to water.   Cook for 15 minutes or according to package directions until grain is tender and liquid is absorbed.  Add frozen cranberries during the last 5 minutes of cooking.  Turn off heat and set aside to cool.

4.  Cut the pumpkin or squash in chunks and steam until tender (not mushy).  I noticed they sell cut up squash at the store so you could use that if you want a quick solution.

5.  Heat oil in a non-stick pan and saute onion, garlic and ginger with the cumin, curry and tumeric over medium high heat for 3 minutes or until softened.  Remove from heat.

6.  Toss with the cooked quinoa, steamed pumpkin, maple syrup, apple cider vinegar and minced fresh parsley.

NUTRITION FACTS (per 1 cup/250 ml): 190 calories, 4.5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 35 g carbohydrate, 4 g fibre, 10 g sugar, 6 g sugar, 8 g protein.  % Daily Values (based on a 2,000 calorie diet) are 30% vitamin A, 40% vitamin C, 8% calcium, 35% iron.

Pumpkin Chocolate Cake (Gluten Free)

I tried this moist and delicious pumpkin chocolate cake that was posted at one of my favourite gluten free blogs: The Baking Beauties: Gluten Free Chocolate Pumpkin Sheet Cake.    You can use wheat flour if you don't need a gluten free version and omit the xanthan gum.  I also omitted some applesauce she had in the recipe and used all pumpkin.  I had made a chocolate zucchini cake in the past but not one using pumpkin or squash puree and was please to find out that I like this recipe.  The icing a cream cheese and sour cream mixed.

The photo below shows a great harvest I had on summer when I grew an abundance of lemon pumpkins, baby sugar pumpkins and just plain old fashioned orange pumpkins.  Below is a shot of the pumpkins still on the vine after being hit by an October frost.

Click on this link to go to a printable recipe.

INGREDIENTS:
4 1/2 cups pumpkin puree - 1.25 litres - from a can or a smaller sugar/pie pumpking
1 1/2 cups sugar, cane - 375 ml - I used organic
1/2 cup grapeseed or olive oil - 125 ml
4 eggs
3 cups gluten free flour mix - 750 ml - I used Bob's Red Mill
2 tsp xanthan gum - 10 ml
1 Tbsp baking soda - 15 ml
2 tsp cinnamon - 10 ml
1/2 cup cocoa powder - 125 ml - I used fair trade organic Cocoa Camino
1/2 tsp sea salt - 2.5 ml

ICING:
1 cup sour cream, 14% MF - 250 ml
8 oz cream cheese - 225 g
2 tsp vanilla - 10 ml - I used pure, fair trade
1 cup icing sugar - 250 ml

METHOD:

1. If using fresh pumpkin you will have to cut it in half, scoop out the seeds and bake in a 350'F oven until soft.  I add some water to the baking pan so it steams and bakes..

2.  Add sugar, oil and eggs to bowl of food processor and mix until well combine.  Pour into the pumpkin puree and process until smooth.  

3.  In another bowl use a whisk to combine the gluten-free flour, xanthan gum, baking soda, cinnamon,, cocoa and salt.  Stir the dry ingredients into the wet adding a little at a time as you stir by hand.

4.  Grease cake pan.  I used a spring form pan that is usually used for cheesecakes.  Bake at 350'F for 45-60 minutes or until cake tests done.  Remove from oven and cool completely.

5.  Frost with cream cheese sour cream icing (below).  You can top with chopped nuts like walnuts or even honey roasted pumpkin seeds.

For the icing:

1.  Beat the cream cheese and sour cream with an electric mixer. You can also use a food processor. The cream cheese should be at room temperature.
2.  Sprinkle in icing sugar, vanilla and lemon zest (optional) and beat some more until smooth and well combined.  You can add more sugar if you want it sweeter.
3.  Spread over fully cooled cake.  Your icing will run if you put it on a warm cake.

Nutrition Facts (based on 1/12th of the cake): 360 calories, 12 g fat, 2 g saturated fat, 60 mg cholesterol, 60 g carbohydrate, 6 g fibre, 6 g protein. % Daily Values: 4% calcium, 10% iron, 410% vitamin A, 6% vitamin C.

A rich moist cake.

Roasted the seeds on an oiled pan until lightly browned and toasted.

I baked a sugar/pie pumpkin to get 4 1/2 cups of pureed.  Simply scooped it out.

The caked baked up nicely in a spring form pan.

Yours in good taste,
© Nancy Guppy, RD, MHSc
http://nancyguppy.com/

Spiced Pumpkin Cheesecake with Ginger Nut Crust

This time of year I yearn for pumpkin and squash with maple syrup.  I think it is a perfect fall dessert.  It can be a nice use of your Hallowe'en Jack-o-Lantern or a welcome addition to your Christmas meal or next potluck. You can even make it this week with any leftover cooked squash from your Thanksgiving meal.  Most of us don't need an excuse to make or eat good cheesecake!  The original recipe came from friends and siblings Nora and Guy Few who I knew when I was going to the University of Toronto in the late 80's.



Although pumpkin pie is more traditional I don't enjoy making pastry and find a cheesecake goes over well.  I use Grade B dark amber maple syrup that is more economical and gives a strong maple flavor. This year I bought two of the 2 liter jugs of grade B maple syrup from the Schlosser Farm.

Click on this link to go to a printable recipe.
MAKES 12 servings

INGREDIENTS:
Crust:
1 cup (250 ml) ginger snaps, crushed to crumbs - Use gluten free version or cookie of your choice or even my GF Guppy Granola
1/3 cup (75 ml) butter, melted
1/3 cup (75 ml) almonds, ground
1/2 tsp (2.5 ml) ginger, ground
1/2 tsp (2.5 ml) cinnamom, ground

Filling:
1/2 lb (250 g) cream cheese, light
1 tub (500 g) ricotta cheese, light
1/4 cup (60 ml) yogurt, plain (or cream or whipping cream)
4 eggs, medium
1 1/2 cup (375 ml) pumpkin, cooked (or squash, or sweet potato)
3/4 - 1 cup (175 - 250 ml) sugar
3 Tbsp (45 ml) maple syrup
3 Tbsp (45 ml) cognac, whiskey or rum (optional)
1 tsp (5 ml) ginger, ground
1 tsp (5 ml) cinnamon, ground

Topping:
2 cups (500 ml) sour cream
1 Tbsp (15 ml) maple syrup
1/2 tsp (2.5 ml) ground cardamom
1/4 cup (60 ml) almonds, sliced

METHOD:
Preheat oven to 350'F.

1. Pulse gingersnap cookies onto crumbs in the food processor. Combine crust ingredients and press into the bottom of a 10 inch spring form pan.   I like gingersnaps for the crust but you can also use graham wafer crumbs or even Guppy Granola. Bake crust for 10-15 minutes.

2. Prepare the squash or pumpkin - either work well. I often use squash and still call it pumpkin cheesecake as I don't think the line would be as long for squash cheesecake!!  I use a hammer and my handy "kitchen spike" to pierce the skin of a small pumpkin or squash in numerous places.  Then I microwave on HIGH power for 15-20 minutes or until very soft.  The flesh has to be very soft or it will be hard to scoop out. 

Cool until easy to handle.  Use any extra for a pumpkin or squash soup or freeze in zip lock bags for later use.  If you prefer you can bake in a hot oven - 350'F - for an hour.You can also use canned pumpkin for this recipe.  Buy pure pumpkin puree and not the filling that has added sugar and spices.

3.  Puree cream cheese, ricotta, plain yogurt (or cream) with eggs in food processor until smooth. Add pumpkin or squash, sugar, syrup, cognac and spices and process again until totally smooth. Pour filling over base and bake in preheated oven for 60-75 minutes. Cool one hour.

4. Blend sour cream with maple syrup and ground cardamom and gently spread over cheesecake. You can also decorate the top with toasted almonds but I stirred them into the sour cream. Chill at least one hour before serving.

The dark orange vegetable family, which also includes sweet potatoes and carrots, outshines all others in vitamin A content.  They are also packed with fibre, antioxidants, vitamins B6, C and K as well as calcium, potassium and folate. As you can see this cheesecake is high in calories and fat - why we don't eat it all the time.  All things in moderation.

NUTRITION FACTS (per 1/12th or 188 gram slice of cheesecake):  350 calories, 21 grams of fat, 11 g saturated fat, 110 mg cholesterol, 250 mg sodium, 30 g carbohydrate, 17 g sugar, 2 g fibre, 12 g protein.  %Daily Values are 140% vitamin A, 4% vitamin C, 25% calcium and 4% iron.


Yours in good taste,
© Nancy Guppy, RD, MHSc
http://nancyguppy.com/

Pumpkin Vinaigrette

Here's a simple and tasty vinaigrette that comes together quickly.  Maple and  balsamic are always a winning combination and adding the pumpkin puree gives it an autumn kick. The vinaigrette also makes a good marinade for pike, pickerel, chicken etc.  The recipe made approximately one cup (250 ml).

Click this link to go to a printable recipe.

INGREDIENTS:
¼ cup Pumpkin, puree (from fresh or canned) - 60 ml
¼ cup Balsamic vinegar - 60 ml
1 Garlic, clove, minced finely
1 Tbsp Maple syrup - 15 ml
¼ tsp Sea salt - 1.25 ml
¼ tsp Black pepper, freshly ground -1.25 ml
1/3 cup Olive oil, extra virgin, cold pressed - 75 ml

METHOD:
1.  Mince garlic finely.  

2.  Add garlic and rest of ingredients  to a glass jar.  Cover with lid and shake.

To make your own pumpkin puree you can peel it and cut it in cubes and boil until tender.

OR you can bake your pumpkin or squash until very soft.  Either way you will have to use a blender or food processor to create the puree.  Mashing might work but it may not create a fine enough texture.

Dry some of the seed to plant in next year's garden.

Nutrition Facts (per 1 Tbsp/15 ml): 50 calories, 5 g fat, .5 g saturated fat, 0 mg cholesterol, 40 mg sodium, 2 g carbohydrate, 0 g fibre, 2 g sugar, 0 g protein. % Daily Values: 0% calcium and iron, 20% vitamin A, 0% vitamin C.

		2000 Calories	2500 Calories
Total Fat (g)	Less than	65 g	80 g
Saturated fat (g)	Less than	20 g	25 g
Cholesterol	Less than	300 mg	300 mg
Sodium	Less than	2400 mg Preferably 1500	2400 mg Preferably 1500
Total carbohydrate (g)		300 g	375 g
Fibre	At least	25 g	30 g

%Daily Values are based on a 2,000 calorie diet.  Your daily values may be higher or lower depending on your calorie needs.  Calories per gram:  Fat 9, carbohydrate 4 and protein 4

Yours in good taste,
© Nancy Guppy, RD, MHSc
http://nancyguppy.com/

Warm Pumpkin Salad

I first made this side dish - warm salad at a cooking class I hosted years ago when I lived at the farm at Chapman's Landing (Nipissing). Simple and delicious. I am always on the lookout for new ways to use pumpkin and squash.



It was a bumper crop of pumpkins and squash that year.  Must have been around 2010.



Click this link to go to a printable recipe.

INGREDIENTS:
6 cups Pumpkin, ½ inch cubes - 1.5 liters
½ cup Raisins - 125 ml
¼ cup Lemon juice, fresh (if bottle use less) - 60 ml
2 tbsp Olive oil, extra virgin, cold pressed - 30 ml
2 Garlic, cloves, minced
2 tsp Honey - 10 ml
1 tsp Cumin, ground - 5 ml
½ tsp Cinnamon, ground - 2.5 ml
¼ Cayenne, ground - 1.25 ml
¼ tsp Salt, sea - 1.25 ml
¼ cup Onion, green, finely sliced - 60 ml
¼ cup Parsley, fresh, minced - 60 ml
¼ cup Almonds, sliced, toasted - 60 ml

METHOD:

1. Cut a slice off the side of the pumpkin then rest on this side to create a stable, flat surface. Split in half and scoop out seeds. Set seeds aside. Slice into smaller strips, peel and chop into 1/2 inch cubes.




2. Cook the squash in the boiling water until knife tender, roughly 6-10 minutes. Add in the raisins for the last minute of cooking. Take a piece out and test for doneness. You can cook it mushy or firm according to your preference. Drain and add to serving bowl.

3. Add fresh squeezed lemon juice, olive oil, minced garlic, honey, cumin, cinnamon and cayenne to bowl and toss to combine.



4. Add finely chopped onion (optional), parsley and almonds and toss again. Serve at room temperature.

Note: I like to use little sugar or "pie" pumpkins for this recipe but any dense yellow/orange winter squash like butternut will work well. Above I used a large yellow orange pumpkin. Cashews or pine nuts also go well in this recipe. For extra flavour, toast the nuts in a dry skillet before adding to salad. Don't forget to toast your seeds in the oven for a tasty snack.



Nutrition Facts (per 1/2 cup - 125 ml serving): 140 calories, 5 g fat, .5 g saturated fat, 0 mg cholesterol, 80 mg sodium, 23 g carbohydrate, 3 g fibre, 10 g sugar, 2 g protein. % Daily Values: 8% calcium and iron, 170% vitamin and 50% vitamin C.

Yours in good taste,
© Nancy Guppy, RD, MHSc
http://nancyguppy.com/

the Pumpkin Parade...ta dah!

Above are our baby sugar pumpkins that grew so well this year.  I used them for pies and cakes but also savoury recipes like soup, stews and casseroles.  Canadian tend to think of pumpkin as a Hallowe'en carving instrument but in most places in the world they are actually eaten as a vegetable like squash.  I was in Jamaica this spring for a month and learned about how they use pumpkin extensivley in curries and soups.

The start of the fall line-up.  Below is a yellow pumpkin.  We grew a lot of them this year.... seeds where from Arlene Hummel's pumpkin I bought at the Powassan Farmer's Market last fall.

Below is a kaboche squash.  Very sweet flesh like a butternut squash.  These were other seeds I saved from an organic squash I bought from Gypsy Wholefoods Warehouse last spring.

It is easy to save squash and pumpkin seeds from this fall's harvest for your next garden.  When you eat your squash separate some of the seeds and dry them.  Use your fingers to remove all the pulp bits and spread them out on a plate.  Don't rush the drying part or your seeds may go moldy if they are put away still part damp...  I have a fireplace in our main room so they dry well there.  I have had good success with drying them on a plate and turning them every day using your fingers.   Put them in a glass jar when they are very dry and grow them next year in your garden.

This is the kaboche  getting prepped for an oven roast.  This pie plate is from the 1930's... I  bought it from my friend Donna Gray at a garage sale at her parent's house in Commanda.   Grandma ate pie every day and didn't gain weight...well their pie plates were an inch and half deep.  Very different than the deep dish pie plate so common today.  On top of that they worked very hard every day to grow and preserve food and make it through our old time northern winters.

Second year growing the Italian pumpkins .  The season was poor last summer so they never went orange.

Bingo!  Starting to go orange.

Pretty little delicata squash.  I grow them because they are beautiful.... but also delicious.

Delicata prepped for the oven.  Add some water to the bottom and bake until tender.  Some people like to cover their baked items with tin foil but I don't recommend this.  Foil is expensive and not the best environmental or green choice.  Most kitchen plates and dishes are approved for use in an oven.  Cover with a plate or just keep a watchful eye and add a bit more water if the squash dries out.