There’s no shortage of vitamins, nutrients and of course, fiber in these vegetarian recipes! Chef Wendell Fowler joined us today to make his Thai Pumpkin Stir Fry and to show us how to roast a Pie Pumpkin.
Thai Pumpkin Stir Fry (Serves: 2 – 4)
Every fall, Hoosiers gobble up pumpkins-o-plenty. The orange gold super-star of autumn foods is a health-creating powerhouse of vitamin nutrition that can be used as an appetizer, an entrée, dessert or side dish. Buy local and support your local family farmer.
Ingredients:
- 2 cups ‘roasted’ pie pumpkin, peeled and cut into 1-inch cubes (beta carotene and fiber)
(recipe for baking pumpkin below) - 1-1/2 tbsp. unrefined coconut oil
- 3 cloves garlic, sliced thin
- 2 jalapeno peppers, sliced thin
- 1 cup kale, washed, de-stemmed and chopped (vitamin C)
- 1/2 cup scallions cut into 1 inch length
- 1/2 tsp. Himalayan salt (84 trace minerals)
- 1/2 tsp. black pepper
- Pinch hot pepper flakes
- 1 tsp. raw honey
- 2 tbsp. wheat-free soy sauce to taste (Or Bragg’s Liquid Aminos)
- 1/2 lime for squeezing (vitamin C)
- ½ cup chopped walnuts (good fats, E, folic acid, manganese, fiber)
Directions:
- Heat coconut oil in sauté pan over med-high heat. Add the jalapeno and garlic and fry until the garlic softens.
- Add the kale and allow it to wilt.
- Now add the pumpkin, toss to coat with oil, and add 2 Tbsp. soy sauce.
- Add soy, honey, salt, black pepper and hot pepper.
- Turn the heat to low and simmer for one minute. If it begins to dry out add more water.
- Don’t overmix and remove from heat.
- Spoon over a bed of quinoa or wheat pasta.
- Squeeze lime juice over the mixture
- Garnish with chopped almonds and scallions.
Roasting a Pie Pumpkin
Ingredients/Tools:
- A sharp or serrated knife
- 9 x 13 baking pan
- 1 small pie pumpkin (1-2 #’s)
Directions:
- Preheat oven to 350F.
- Place the small pumpkin on a cutting board.
- First sharpen your knife. (You don’t want to use a dull knife.)
- Slice the stem off before cutting in half.
- Slice pumpkin in half.
- With a sharp-edged metal tablespoon with a sharp edge or a metal ice cream scoop, remove the seeds & guts.
- Place face down in the 9 x 13 pan. Pour in water so it’s about ¼ inch up the side of the gourd.
- Roast at 350F for about 35-40 minutes. The exact time will vary depending on the size of the pumpkin and you may need more or less time.
- The skin will be slightly darker, and you should be able to poke a fork easily through.
- While it’s still warm, peel off the skin.
- Cut into 1-inch cubes.
Side dish suggestion: At this point, you can mash the orange-gold like mashed potatoes and add butter, cinnamon, sautéed onions, honey and a pinch of salt.
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