Pumpkin: Perfect Fall Nourishment

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Delicious & Healthy

Fall is here and pumpkins are prevalent even in Hawaii.  There are so many delicious ways to enjoy these highly nutritious vegetables from steaming, sauteeing, baking, and blending into yummy soups.

Winter SquashPumpkins are a type of Winter Squash which originated in Central America.  Squash are relatives of melons and cucumbers.  Other common varieties of winter squash include Kabocha, Hubbard, Spaghetti, Butternut, and Acorn Squash.

Winter Squash are great sources of dietary fiber and antioxidants.  Pumpkins are high in Vitamins A and C, Potassium, Manganese, and Folate. They are a good source of Omega-3 Fatty acids and Vitamins B1, B3, and B6, and copper.

Coconut Kabocha Soup

1 Kabocha Squash  (no peeling necessary)
3 Cups Freshly made coconut milk (see recipe below)
1 bunch Basil
1.5 inches fresh Ginger
Hot chili pepper (1 Hawaiian chili or 1/4 Jalapeno)
1 large strip of Kombu
Salt (to taste)
Peppercorns (to taste)
1 tbsp maple syrup (*only if pumpkin is not sweet)

Cut squash in half and scrape seeds into bowl (for toasting later), then cut pumpkin into cubes

Steam squash for 5 minutes or until slightly permeable with fork but still firm

Mince ginger and cut kombu into 1-2″ squares

Sautee steamed squash, ginger, and kombu in olive oil for 12 minutes or until squash is soft

Blend all ingredients from pan with coconut milk and  basil and add salt and pepper to taste

Return to stovetop for warming soup to desired temperature, serve and enjoy every scrumptious bite!

For making coconut milk, take meat of two mature coconuts and blend with 24 ounces of water water, strain through cheesecloth or a nut milk bag and you have freshly made coconut milk.  YUM!

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