Healthy Eating

Here are 3 reasons to make the most of pumpkin season!

1 – It’s a seasonal veg (eating seasonally is great for the environment).

2 – It’s high in fibre which helps to keep us fuller for longer.

3 – It’s a good source of antioxidants.

Here is a fantastic pumpkin recipe for the pumpkin (and pasta) lovers out there.

This recipe is dairy-free and contains no gluten.

You Need:

1 1/2 cup pumpkin purée 

1 large white onion

3 cloves of garlic 

2tbsp olive oil

Bunch of fresh tarragon 

2 handful fresh organic spinach 

250g mushrooms 

3-4 tbsp Greek yogurt`

1tbsp cinnamon

1tbsp nutmeg

2 tbsp nutritional yeast or parmesan cheese

2 cups dried chickpea pasta

Pasta water 

Optional: Serve with toasted pecan nuts

Method:

-Roast a whole pumpkin in the oven for 45 minutes. Once cooled down, scrape the inside out and add to a blender to make pumpkin purée. Set aside 1 cup and refrigerate the rest for use in pancakes, as baby food, or in a dessert. To make it easier for yourself, consider preparing this step the day before. 

-Boil your pasta as per packet instruction.

-Chop the white onion and garlic and prepare the mushrooms and wash the spinach. 

-Add olive oil to a pan and sauté the onions and garlic.

-Add the pumpkin purée and spices, including the fresh tarragon, and continue to stir for 1-2 minutes. 

-Add 4-5 tbsp Greek-style coconut yogurt and stir. Add more pumpkin purée if the consistency of the sauce needs it. 

-Add the nutritional yeast or parmesan cheese.

-Add the drained pasta (save 3-4 tbsp of the pasta water and add this to the pan also). 

-Add the spinach and mix well. 

-Let it cook for max 5-7min.

Prepare the mushrooms and dry sauté on a pan with fresh tarragon.

Optional: Toast 200g pecan nuts and serve as topping.

Prepare any other veggie you and your family prepare. This could be broccoli, cabbage or green beans. 

This meal is a perfect balance of the major food groups! A Perfect 1-2-3!

Read more about the 1-2-3 healthy eating approach here.

I hope you and your family enjoy this recipe.

Nishti x

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