Superfood pumpkin - new recipe ideas for this fall

Posted on sustenance

As Halloween is fast approaching, we've chosen the traditional pumpkin as the superfood of the month. It comes in so many different shapes, colors and sizes, and it can be used as a wonderful Halloween decoration in a variety of ways. But pumpkins also have many benefits for our health and diet, which we definitely don't want to withhold from you.

A healthy and versatile staple food

The wonderful autumn pumpkins are versatile and can be used in beer as well as in bread, cakes and soups. They bring healing and healthy benefits and provide us with optimal support through the dark winter days.

A cup of cooked pumpkin contains more than double the recommended daily amount of vitamin A and supports our healthy vision. Pumpkins — like carrots — also promote better visibility in low light. The superfood lowers cholesterol, promotes the immune system, improves heart and circulatory functions and reduces the risk of cancer if you follow the rules of whole foods or a plant-based diet.

Pumpkins have few calories (just 49 per cup) and are very high in fiber. You can process the superfood almost completely — even the seeds can be washed, dried and baked in the oven — to get a delicious and healthy snack. But you can also use them as a crispy topping for salads or soups — a perfect, nourishing addition to your healthy lunch package at work.

Pick up the seeds and make the most of your pumpkin this year with this delicious recipe from Stacey from goodnessis.com. A warming dish for cold days.

Palya with baked pumpkin

“Something about the shape and color of the round, fun pumpkin — brightly glowing amidst the dark, drooping leaves and tangled stems — makes me laugh and makes me feel warm every time,” says Stacey. The recipe was inspired by Sandya's Place in Mysore.

Ingredients for 4 portions

• 1 kg peeled and shredded pumpkin (any type of pumpkin works here)
• 4 tbsp. ghee/oil, divided
• 60g/ 1 red pepper
• 1 tsp black mustard seeds
• 1 tbsp Bengal Gram Dal
• 1 tbsp. black Gram Dal (peeled and divided)
• ¼ tbsp. asant
• 6-8 fresh curry leaves
• 2 tbsp. shredded coconut/fresh coconut
• salt to taste
• A handful of fresh cilantro

Preparation:
Preheat the oven to 210 degrees Celsius. Wash the Bengal Gram and Black Gram with water and fill with filtered water (wait 30 minutes until the beans have absorbed the water). Drain off any remaining water and set aside.

Now lay out baking paper on a framed baking sheet.

Wash the pumpkin, remove the peel and cut into 1 to 1.5 large pieces. Empty into a bowl and drizzle 3 tablespoons of melted ghee or oil over the top. Mix well and then bake the whole thing on the baking tray in the oven until the ends are soft and golden brown, approx. 30-40 minutes.

Now wash the red pepper and cut it into small pieces. Set aside.

Now let the rest of the ghee butter melt in a heavy pan and as soon as it is hot, add the mustard seeds. When the mustard seeds start to stutter, add the Bengal Gram and Black Gram Dal and sauté the ingredients until they get a brownish color. Add asant and curry leaves and mix thoroughly.

Then complete the whole thing with the red pepper and sauté the dish for a few minutes. Turn off the heat, add coconut and the fried pumpkin pieces. Mix well, season with salt and fresh coriander. Serve the palya with chapati, dosa, or your favorite cereal. Bon appétit!

Posted on sustenance