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

• 500g or 1/2 a large pumpkin, deseeded, peeled & chopped into even sized small pieces
• 1 tablespoon coconut oil
• 1 large garlic clove, finely chopped or crushed 
• 1 tablespoon ground sage 

COOKING 

1. Place pumpkin pieces on a large heatproof plate and cover with glad wrap. Microwave on high for 5-6 minutes or until pumpkin is soft. 

2. Heat coconut oil in a medium saucepan over medium-high heat and swirl to coat pan. Add garlic to the pan and cook for 1 minute. Add softened pumpkin to the pan and cook, stirring frequently, for 4 minutes or until very soft. Remove from heat and mash pumpkin until smooth. Add sage, a pinch of sea salt & ground black pepper and stir well. Serve warm. 

Serves / 2 

Total Preparation time / 5 minutes  

Total Cooking time / 12 minutes 

x Emily 

POTATO & ROSEMARY MASH

Such an easy mash requiring 2 ingredients as well as salt & pepper. Traditional mash is made with full cream milk, butter and/or even cream and is usually very fatty and a nightmare for lactose intolerance people. Hence I felt a need to make a simple, lactose-free mash that can be enjoyed by all kinds of people. You cannot beat the aroma of fresh rosemary, so it is a perfect choice next to bland potatoes. Excellent as a side to a meat dish.

INGREDIENTS

• 800 sebago or other dirt potatoes, peeled & cut into small cubes
• 5 sprigs of fresh rosemary,
• sea salt & pepper

COOKING 

1. Heat a large saucepan of water over high heat. Add potatoes and bring to the boil. Simmer, covered, for 20-25 minutes or until potatoes are very tender. Remove from heat and drain potatoes with cold water in a colander. 

2. When potatoes are cool enough, mash them in a large bowl until they become smooth. Stir in rosemary leaves and season with sea salt & pepper. Serve with extra rosemary on top, if desired. 

Serves / 4 as a side

Total Preparation time / 12 minutes

Total Cooking time / 35 minutes 

x E