PUMPKIN MASH

Pumpkin is my vegetable of choice for autumn and winter.  Not only do I adore the bright colour, I love the taste and the versatility of this humble vegetable. Just add a few simple ingredients to pumpkin and you’ve got yourself a filling and satisfying dish. I recently looked into the nutritional composition of this orange beauty and realised just how good this vegetable is for you...

·      Pumpkin has a super high carotenoid content, which assists in deterring premature aging, cardiovascular problems and other infections. Carotenoids are also high in Lutein and Zeaxanthin, minerals which protect the eyes and inhibit the formation of cataracts and deterioration of the eye tissue. 

·      Pepitas, or the seeds in the pumpkin, are a fantastic source of protein. Just one ounce or 29 grams of pepitas contains a massive 7 grams of protein.

·      Pumpkin flesh and seeds are rich sources of Vitamin A, which does wonders for boosting your immune system and improving the condition of your eyes.

·      Pumpkin contains a considerable amount of Vitamin C, which is proven to attack several forms of cancer as well as increasing the body’s immunity and fighting free radicals.

·      Pumpkin seeds are filled to the brim with essential fatty acids, which offer protection against common health diseases including arthritis, cancer and high blood pressure. Fatty acids also increase brain power and encourage healthy skin.

·      Fibre can sometimes be a tough ingredient to incorporate into your daily diet. Luckily, pumpkin has plentiful amounts of good dietary fibre, which assists in lowering bad cholesterol levels in the blood as well as helping to regulate blood sugar levels. Pumpkin flesh is a very effective remedy for gastro illnesses such as indigestion and constipation.

·      Pumpkin is also choc-full of Zinc & Potassium. Zinc is essential for improving bone density as well as boosting the immune system and keeping the reproductive system healthy. A diet filled with Potassium can reduce the onset of hypertension and cardiovascular diseases.

·      Pumpkin flesh and pumpkin seeds are loaded with the mineral magnesium, which is involved in the maintenance of muscles, bones and teeth as well as many other biological functions. 

INGREDIENTS

• 750g pumpkin, (approximately 1/2 a butternut pumpkin) deseeded, peeled & chopped into even sized small pieces
• 1 tablespoon extra virgin olive oil
• 1 large garlic clove, finely chopped or crushed 
• 1/2 cup reduced fat cows milk (or if dairy intolerant / allergic try soy, lactose-free or unsweetened almond milk) 
• 1 tablespoon ground sage and/or 1 tablespoon fresh sage, finely chopped

COOKING 

1. Place the pumpkin pieces on a large heatproof plate and cover with glad wrap. Microwave on high for 5 minutes or until pumpkin is soft. Alternatively, if you do not have a microwave, steam the pumpkin in a saucepan with water just covering the pumpkin for around 5 minutes. 

2. Heat the oil in a medium saucepan over medium-high heat and swirl to coat the pan. Add the garlic to the pan and cook for 1 minute. Add the softened pumpkin to the pan and cook, stirring frequently, for 2 minutes or until very soft. Add the sage and the almond milk, one 1/4 cup at a time, mashing and stirring until the milk has been absorbed and the pumpkin is smooth. Remove from heat and season with ground black pepper. Serve warm. 

Serves / 4 as a side  

Total Preparation time / 5 minutes  

Total Cooking time / around 10 minutes 

x Emily 

BLUEBERRY & MILK ICE BLOCKS

Since spring hit Brisbane, I have been experimenting with creating homemade ice blocks. Theres something about an ice block that makes me think 'treat'. This recipe initially had 2 layers; the first layer was the blueberry & almond milk and the 2nd layer frozen banana, ice cubes and vanilla extract. I actually found that the blueberry flavour was nicer and more refreshing than the banana, hence why I settled on pure blueberry. I highly recommend that you invest in some ice block moulds (they usually come in a package of 6) for summer, as there are infinite ice block and ice cream flavours you can make! I have personally tried my hand at banana, mango, watermelon and now blueberry. Watch this space for more healthy ice block / ice cream recipes...I feel a raspberry ice cream coming soon! 

Ingredients

• 1 3/4 cup frozen blueberries
• 1 3/4 cup reduced fat cow's milk (or lactose-free, soy or unsweetened almond milk if dairy intolerant) 
• 1 tablespoon maple syrup 

Method

1. Place the ingredients in a blender and blend until the mixture is soft and combined. Carefully pour the mixture into 6 ice block moulds, filling each mould to the top. 

2. Place in the freezer for a minimum of 45 minutes- to 1 hour to freeze. Remove from the freezer a few minutes prior to eating them or run the ice block moulds until hot water to loosen them from their moulds. 

Makes / 6 
Total Preparation time / 5 minutes, plus freezing time 

x Emily