Tag Archives: pumpkin

Baked pumpkin with passionfruit, mint, lime and coconut

A sweet and delicious flavour combination and a lovely addition to any meal. Mint, passionfruit, lime and coconut work well with the pumpkin and as it bakes the flavours gently work together to create a gorgeous sweetness. 2016-06-12 20.04.17

Ingredients:

The quantity you make is completely up to you and the size of a family. This recipe is based on a generous 1/4 of a pumpkin.

Fresh pumpkin (skin removed and chopped into small pieces)

Fresh passionfruit pulp (one whole)

Fresh mint (one small handful washed and finely chopped)

Fresh lime juice (one small)

Coconut oil (one tablespoon for cooking)

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Gather your ingredients

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Place the diced pumpkin, oil, mint, lime juice and passionfruit into a baking dish. I used a glass one so no need to line or grease.

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Baked in the oven until golden and soft. Give a turn over half way through the cooking. Use an oven of around 180 degree celsius and leave uncovered when cooking. It will take approximately 40 minutes to cook but every oven is different.

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Served here with baked lamb chops, veggies and salad.

A gorgeous and sweet vegetable dish which is a lovely addition to any meal. 

Enjoy my wellness podcast! So many amazing interviews with Wellness Advocates and Champions.

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Pumpkin Seed Bread

The Perfect Paleo bread seems to be on everyone’s to do list these days. This is a delicious gluten and dairy free bread where pumpkin seeds form the bulk of the loaf. The green colour is enticing and it holds together well when sliced. I have tested the recipe several times and am very happy with the result. I hope you enjoy it!

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A delightful gluten and dairy free bread.

I can imagine myself topping this with something delicious like avocado and tomato, or if you eat dairy some good quality grass fed butter. Following a Primal lifestyle l eat Wholefoods such as meat, vegetables, eggs, fruit, nuts, seeds and healthy oils. This bread is actually composed of some of those wholefoods or products made from wholefoods such as coconut flour. It is extremely easy to make with the most important part being to let the loaf cool in the pan.

A food processor is required for this recipe as the Pumpkin seeds need to be processed and this is difficult to do any other way. I have used activated seeds and l would advise you to use them to decrease the anti-nutrient content of the loaf.

Ingredients:

2 1/2 cups of Pumpkin seeds (activated)

1/3 cup melted coconut oil

4 eggs (Free range, Organic or local pasture raised)

1/3 cup Coconut Flour

1/4 Cup Rice Malt Syrup

1/2 teaspoon Bicarb Soda (Bobs Red Mill)

1/2 teaspoon Cinnamon

1/2 teaspoon Pink Rock Salt (or Sea Salt)

1/4 Cup Sunflower Seeds (activated) plus extra for the top.

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Grease your loaf tin with coconut oil and line the base with baking paper. This tin is smaller than a regular loaf baking dish so the loaf is quite compact.

Method:

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Place all ingredients into the food processor except the coconut oil and sunflower seeds. Process until well combined and the pumpkin seeds are quite small and broken.

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The mix is quite thick. Place into a bowl and add the melted coconut oil and sunflower seeds.

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Mix gently until well combined. The mix will look nice and moist.

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Spoon the mixture into the baking dish and smooth the top with the spatula.

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Sprinkle extra sunflower seeds over the top and ensure good coverage. You could use pumpkin seeds as an alternative or a mix of both would be fun.

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Bake in a pre-heated 180 Degree Celsius oven until golden and firm. Each oven will be different and if your oven is hot then lower the temperature. My bread split slightly on the top and this was a good sign it was done.

Remove the bread from the oven and let cool in the pan until almost cool. With a knife cut around the edge of the bread to loosen it.

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Carefully turn the bread onto a cooling rack.

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Flip the bread over and cut a slice off. The end pieces are the best!

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I hope you enjoy this bread. You could add some different spices to the mixture to change the flavour. 

I advise slicing the bread into single serves and storing them in the freezer to use as required, although it would keep several days out of the freezer. This bread could also be taken to work as a snack on its own or you could take the toppings with you. It could be placed under the grill and heated also.

You can follow me daily on Instagram at holistic_paleo or Facebook at Holistic Wellness For Life or Primal Living Melbourne.

Beetroot, Sweet Potato and Pumpkin Soup.

This soup has a wonderful balance of flavours with the most important element  being a beautiful home-made chicken stock. It is such a delightful colour and looks so much like tomato soup but has a very distinctive flavour of beetroot with a lovely sweetness. 

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A thick and delicious soup with a surprising flavour.

Ingredients:

Check the recipe-soup section of the website for the chicken stock recipe.

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1 litre of home-made chicken stock, 2 small beetroot or 1 1/2 large, 1 medium sweet potato, 1 large brown onion, 1/2 teaspoon pink rock salt and 1/4 teaspoon ground black pepper.

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Just a small amount of pumpkin to thicken up the soup.

Method:

Prepare the vegetables by washing, peeling and chopping.

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Add all ingredients except the stock, into a medium-sized saucepan with some olive oil.

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Cook until the vegetables are starting to soften and stir the ingredients every few minutes.

Add the stock and put the lid on and let simmer for about 60 minutes.

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When the vegetables are soft take off the stove and blend with a hand blender.

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Blend well so that there are no lumps. Place back on the stove on a gentle simmer for approximately another 30 minutes. Check the seasoning and adjust as required.

This is a very thick and filling soup. It has the most delicious sweet flavour and the colour is enticing. The main tips for this soup are to brown the vegetables before you put the stock in, use a very good quality home-made stock and use fresh vegetables.

You can follow me daily on Instagram at holistic_paleo

Beetroot and pumpkin cake (gluten and dairy free)

The smell of a cake baking in the oven is really lovely and the anticipation builds as the cake is almost cooked. This recipe has a lovely combination of fresh beetroot and pumpkin in a paleo friendly, gluten and dairy free recipe.

An afternoon delight!

Ingredients:

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Fresh beetroot and pumpkin

Fresh beetroot and pumpkin as shown in the picture. I used one medium sized beetroot. Grate them in the food processor using a fine grating disk or hand grate if you don’t have a food processor.

1/4 cup coconut flour

2 cups almond meal

6 free range eggs

1 teaspoon cinnamon

1 teaspoon bicarbonate soda

1/4 cup organic coconut oil (gently melted)

1/4 cup (generous) raw organic honey (gently melted)

Place all of the ingredients into a bowl and mix well. 

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Mix the ingredients well ensuring there are no clumps of beetroot or pumpkin.

Place the mix into a greased and lined loaf dish.

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Use a spatula to ensure the top is smooth and even.

Decorate with pumpkin seeds.

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The pumpkin seeds add a lovely crunch to the top of the cake.

Bake in a pre-heated 180 degree celsius oven until well done. It is quite a heavy cake so will have a very golden brown appearance when cooked. Remove from the baking dish and let cool on a cooling rack. Slice and eat. Freeze any leftovers for the lunch box.

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A lovely moist cake with an interesting sweet flavour!

If you have enjoyed this post please share with a friend. Thankyou Carolyn

Instagram: holistic_paleo and Twitter: Holistic Paleo@carolynlgray

Cherry and Pumpkin pancake (gluten, sugar and dairy free)

A really lovely way to start the day!

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The selection of pancakes on this website is rapidly growing as l start to experiment further with non gluten flours and ingredients. This pancake was inspired by my purchase of a container of fresh cherries and l thought they would go very well with pumpkin. There is a good amount of fibre in this pancake and so many wonderful nutrients.

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The pancake ingredients plus filtered water.

I like to assemble the ingredients on the bench so that everything is on hand.

Place in a bowl:

1 cup of organic buckwheat flour

1 cup of organic coconut flour

1/2 cup organic quinoa flakes

1/2 cup ground pepitas (I did this in the food processor)

4 free range eggs

1 full cup of finely grated pumpkin (I used the fine shredding attachment on the food processor)

10 cherries seeded and chopped in the food processor

Add approximately 2 1/2 cups of filtered water and mix well. The quinoa flakes will absorb water and you want it firm enough that you can make a small ball in your hand but still quite wet looking.

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Now to add the water and mix.

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Place a small amount of mix in a pre-heated pan with olive oil added and cook on a lowish heat until golden.

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Cook until golden on both sides.

Top the pancake with your favourite toppings but l used raw walnuts (soaked and dehydrated), diced fresh cherries, raw pumpkin seeds (soaked and dehydrated) and organic maple syrup.

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Topped with raw walnuts, pumpkin seeds, diced fresh cherries and organic maple syrup.

I really love spending time preparing lovely meals and making them look nice on the plate. I try to sit down and eat mindfully to support my digestion and mostly keep fluids separate from my meals also.

If you have enjoyed this post please share with a friend. I share recipes and wellness tips on Instagram, Facebook and Twitter. Thankyou  Carolyn

Vegetable Soup

    

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There is so much comfort in sitting down to a lovely bowl of vegetable soup, especially on a cold day.

It might seem kind of basic to be writing about how to make vegetable soup but if you haven’t had a go at it these tips might help. I like to make up big batches of soup and keep them in the freezer in small containers so l can use them as needed. The soup freezes well and if l don’t have time to let the soup defrost overnight l place the frozen tub in a small amount of hot water so it loosens from the container, then put it in a saucepan with a small amount of water. This method works very well as l do not use a microwave oven so need to find other ways of managing.

First step:

The whole base of the soup is a good stock. I have a recipe on my website for making a stock from a chicken base but you can use beef or lamb shanks. My mother used to put the lamb shank into the soup and let it all cook for several days and if you can find some grass fed lamb shanks this would be very nice. I don’t eat red meat now due to my lack of a gall bladder but my Dad was a sheep farmer and we had some lovely lamb meals when we were growing up. Although l don’t eat the red meat l could still put the beef or lamb bones into my stock mix but at this stage l am in the habit of using free range chicken as we often have a roast chicken for dinner and it is economical to then use the bones, skin and leftover meat in the stock.

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The pictures above show the cooked stock, draining out the bones and meat and finally the delicious stock which is the base of the soup. At this stage you can place small amounts of the stock in containers and freeze to use in casseroles or bolognese as examples depending on the quantity of soup you wish to make.

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Decide which vegetables you would like in your soup. I chose sweet potato, celery, pumpkin, carrot and cauliflower this time. You can add anything that you like such as cabbage and some onion if you can tolerate it. My mother used to add split peas and soup mix but l have found these can create digestive issues so avoid them now. Make sure your vegetables are washed well then cut into small pieces. Vegetables such as the carrots and celery will be there in the diced form in the final soup, but the softer vegetables such as sweet potato and carrot will dissolve and thicken the soup. Place all of your chopped vegetables in the pot with the broth and let simmer all day. Get a potato masher and mash some of the softer vegetables such as the pumpkin so they break up and thicken the soup. Serve in a bowl or mug and season with sea salt and ground black pepper. You can add a clove of crushed garlic or some sliced spring onion tops at serving as a garnish and extra flavour. Let the soup left over cool and place into the fridge or freezer for later use. Another handy idea is to take the soup hot to work in a thermos so you can enjoy a lovely lunch or have it in a mug for morning tea.

If you enjoyed this post please share with a friend. I am also on Facebook at Holistic Wellness For Life and Twitter at Holistic Wellness@carolynlgray. Thanks Carolyn

 

Sweet and crunchy salad

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There was quite a lot of work in this salad but it was delicious and got rave reviews from normally fussy family members. The roasted pumpkin and beetroot provide a natural sweetness to the dish, while the crunchiness of the cucumber and snow peas is a good contrast in texture.

Ingredients:

One quarter of a small pumpkin chopped into small pieces

Two whole beetroots chopped into small pieces (they will shrink in the oven)

One and a half cups of chickpeas (soaked and boiled)

One small lebanese cucumber or similar diced (I washed mine well and left the skin on)

One cup of washed and sliced snow peas

One carrot washed and diced/sliced

One quarter of  a cup of pepitas (Pumpkin seeds)

One quarter of a cup of sunflower seeds

Sea Salt

Ground black pepper

The Juice of half a lemon (use a whole lemon if it is small)

Two pieces of spring onion (just the green tops chopped or use the white bits as well if you can tolerate them)

Extra virgin olive oil

Organic Apple Cider Vinegar

Fresh mint (plus any other fresh herbs you have)

Method:

The first step is to prepare the chick peas which need to be soaked overnight in water and a small amount of sea salt. Rinse, then boil for around thirty minutes or until soft. Place in the fridge to cool.

The next task is to cook the pumpkin and beetroot. Place the chopped up vegetables on trays lined with baking paper and drizzle with Extra Virgin Olive Oil and sprinkle with sea salt and ground black pepper. Place in a hot oven (around 200 degrees Celsius) until nice and golden. Transfer to a bowl and place in the fridge to cool.

Choose a nice bowl from your cupboard to place your salad in. I like to place this on the table with salad servers and let people serve them self. Place the chickpeas, vegetables, seeds and herbs in the bowl and mix. Add a sprinkle of sea salt and ground black pepper, the lemon juice, and a drizzle of Extra Virgin Olive Oil and a few splashes of Organic Apple Cider Vinegar. Mix it all up with a spoon. Have a taste and add more of the dressings to suit you.  Place covered in the fridge until required. I served the salad topped with Kapai Puku and accompanied with free range roasted chicken and it was really lovely (see picture above). Enjoy!