Pumpkin - Autumn Superfood

Have you thought about what really makes us happy every day? It’s not a secret that everyday happiness depends on our food. If you like to cook at home enjoying flavors and smells in your kitchen you can definitely make yourself and your family happier by trying one of these recipes this autumn.

This time we are after food that is inspirational, nutritional, fabulous-looking, mouth-watering, delicious and, of course, energy-boosting. And although butternut squash, sweet potato, carrot, beetroot and cabbage are all super-delicious vegetables, the king of all squash plants is pumpkin!

Pumpkin is full of beta-carotene which is a provitamin converted into vitamin A inside the body. Beta-carotene is essential for eyes health and also linked to preventing coronary heart disease. Even one cup of canned pumpkin provides daily value of vitamin K with 7 grams of fiber, 3 grams of protein, 80 calories, 1 gram of fat and even reducing risks for some types of cancer. Pumpkin seeds are packed with protein, magnesium, potassium and zinc.

Pumpkin is great in soups, salads, pies and cakes. You may enjoy roasted, grilled, stuffed, steamed or even boiled pumpkin. Be sure to place this plant in your must-cook list this autumn!

Find more tasty alternatives on www.HelenaRecipes.com.

[title size=”2″ content_align=”center” style_type=”single dashed” sep_color=”#636363″ margin_top=”” margin_bottom=”” class=”” id=””]Pumpkin Cake[/title]

[title size=”3″ content_align=”center” style_type=”none” sep_color=”” margin_top=”” margin_bottom=”” class=”” id=””]Main Ingredients[/title]

1 cup of canned pumpkin
4 Eggs
1 tsp baking powder
1/2 tsp baking soda
2 tsp cinnamon
2 tsp icing sugar
2 cups all-purpose flour
1/2 cups white sugar
4 tbl honey
3.5 oz melted butter
5 tbl vegetable oil
2 tbl milk

[title size=”3″ content_align=”center” style_type=”none” sep_color=”” margin_top=”” margin_bottom=”” class=”” id=””]Steps[/title]

Preheat oven to 350 °F and spray a round pan with non-stick cooking spray. In a medium bowl stir flour, sugar, cinnamon, baking powder and baking soda.
In a bowl of a stand mixer combine eggs, milk, honey, oil, melted butter and pumpkin. Add the dry ingredients to the pumpkin mixture and beat at low speed until combined, and the batter is smooth.
Spread the batter into a pan, decorate with pumpkin seeds and bake for 30 minutes, or until a toothpick inserted into the center comes out clean. Allow the cake to cool completely. Sprinkle lightly with cinnamon and icing sugar on top.

[title size=”2″ content_align=”center” style_type=”single dashed” sep_color=”#636363″ margin_top=”” margin_bottom=”” class=”” id=””]Spiced Pumpkin Carrot Apple Soup[/title]

[title size=”3″ content_align=”center” style_type=”none” sep_color=”” margin_top=”” margin_bottom=”” class=”” id=””]Ingredients[/title]

15-oz pumpkin
2 large carrots
2 eating apples
3 cloves garlic
1 onion
2 medium potatoes
2 pints vegetable stock
3 tbl sunflower oil
2 fluid oz full cream
1/2 tsp cinnamon, ground
1 tsp basil
Pumpkin, sesame seeds to decorate
Pepper mix and salt to taste
2 tbl full cream

[title size=”3″ content_align=”center” style_type=”none” sep_color=”” margin_top=”” margin_bottom=”” class=”” id=””]Steps[/title]

Peel and chop potatoes, carrots, pumpkin and apples. Heat casserole, add oil, onion and garlic. Fry until golden. Add cinnamon, basil and fry until fragrant. Add potatoes, carrots, pumpkin and apples and fry for another few minutes.
Transfer vegetables to the casserole, add stock. Stir, close the lid and cook for 20 minutes until the ingredients are soft. Season the soup with pepper and salt. Once the soup is cooked, allow to cool a little.
Then transfer the soup to a blender, add full cream and whizz until silky smooth. Add seasoning. You may add extra stock or water to thin the soup. Decorate the soup with a spoon of cream, pumpkin and sesame seeds.

Bon appétit!

Pumpkin – Autumn Superfood