I could eat Kumara (that sweet potato for all you non New Zealanders) for every dinner. They provide great energy with virtually zero fat, and have loads of Vit C and E. The Center for Science in the Public Interest (CSPI), Washington DC, announced that the sweet potato ranked as the #1 vegetable in nutrition out of 18 vegetables they studied and rated.
Pumpkins are in season so its a great time to cook with them, they are also high in iron and B vitamins. Both pumpkin and kumara are nutritionally dense, filling and low GI.
This makes a large batch so you can freeze it ready to pop into your lunch box or for a quick snack-pre dinner.
½ a pumpkin – about 3 cups worth
2 large sweet potato
1 bulb garlic
2 tbsp tahini
½ cup cashew nuts chopped
2 tbsp nutritional yeast
2 tsp miso paste
2 tbsp lime juice
1 tsp chilli flakes
1 tbsp braggs aminos (or Tamari)
½ cup water or flaxseed oil
Preheat oven to 180C (345F) , cut the pumpkin in half and place in oven with whole kumara and garlic, bake for 45 mins to 1 hour removing the garlic after 25 mins.
Once pumpkin and kumara are soft remove from oven and scoop out of skins into food processor. Add all other ingredients and blend well, adding extra water if needed. Serve on fresh baked bread, veggie sticks or my recipe for black bean falafel balls (coming soon).
Serves 4, prep time 15mins cook time 40mins
I am on a quest to add less salt in my cooking. From my studies in Plant Based Nutrition I have learnt the detrimental effects that adding to much salt can have. According to Colin T Campbell, a leading professor in the world of plant based diets we only need 250mg of salt per day, which is way less than the standard RDI.
Too much sodium in our diet can lead to hypertension, kidney dysfunction and also reduces the body’s ability to absorb potassium.
By using sour/ tangy ingredients like the tamarind in this recipe you can greatly cut the amount of salt needed and still pack a flavour punch.
4 large red peppers/ capsicums
3 cups of grated pumpkin
1 tbsp tamarind pulp
10 sundried tomatoes, diced
1 tsp of diced lemon or lemon zest
2 tsp Tahinni
½ tsp chilli flakes
½ cup cashews, chopped
¼ cup of raisins
Preheat the oven to 180C. Leaving the stalks on, cut the peppers in half length ways, scoop out any seeds and white pith and place in a baking tray.
In a large bowl mix grated pumpkin with all other ingredients, making sure it is well combined. Press spoonfuls of the mixture into the peppers, making sure they are well filled up with the mixture. Any extra can be piled on top of each pepper.
Bake for 40 minutes until top is crispy and golden and the peppers are softened.
Serve with brown rice and spicy chutney