Welcome to the Bhealthyeatwhole membership club 

Recipe 1: Homemade pumpkin jam

 

This homemade pumpkin jam recipe is made with a

spicy flavor and is perfect for the Fall. You can use it for

tarts, pies or just eat as is on your morning  bread. For this

particular recipe, I added ginger, nutmeg and cinnamon

and orange juice. Many people add orange zest too but I

really don’t like the bitter aftertaste with the orange peel.

If you, however like it, feel free to add the peel of the 2

oranges too. I peeled the pumpkin, took out the seeds and

cut it into cube sized pieces.

 

Too small pieces is better than too big sizes and try to make

them consistent so that it all cooks at the same time. If you

like me, prefer a smoother jam, just use an immersion

blender. With regards to the setting point, there is no need

to test for setting point with this recipe. The jam is ready

when a wooden spoon pulled across the pan reveals the

base of the pan cleanly, and a clear orange color – almost

translucent.

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It is important that you sterilize jars. This guarantees that

your jars are free from any nasty bacteria. Wash your jars

and lids (remove any rubber seals) and place them on a

baking tray in the oven at 100C/225F for 30 minutes until

dry.

 

Prep time: 30 minutes

Cook time: 50 minutes

Servings: Makes about 4 jars

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Ingredients:

• 1 ½  kg (about 3.5 pounds) pumpkin 

• Peeld and cut into small cubes

• Juice from2 Oranges

• 1 tbsp ground ginger

• 1 tsb nutmeg

• 1 tbsp cinnamon

• 1 kg (2.2pounds) cane sugar

 

Method:

• Cut your pumpkin in half and then into quarters. Take the seeds out and peel the quarters.

• Slice the pumpkin into small pieces, about 2 cm cubes.

• Place the pumpkin into a big Dutch oven or a jam making pan.

• Add all the spices and the orange juice

• Bring to boil for about 50 minutes and stir often to prevent it from sticking. (Important to know is that you if you don’t the jam will burn).

• Once the mixture is thick and a clear orange color – almost translucent, it is done. 

• Smash the pumpkin with a wooden spoon or if you prefer like me, a smooth jam, use a blender and blend until smooth.

• Immediately spoon the hot jam into the sterilized jars and close immediately.

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Recipe 2: Roasted pumpkin seeds

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Save the seeds from your pumpkin this year and make

roasted pumpkin seeds for a healthy snack. Pumpkin seeds

are composed of two part; the cream colored shell and the

kernel or pepita which is olive green in color. Both are edible,

so you won’t go wrong roasting the whole seed and enjoying

the maximum nutritional benefits.

Pumpkin seeds provide fiber and are an excellent source of

zinc from the shell and nutrients like phosphorus, potassium,

magnesium and iron. 

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Prep time: 10 minutes

Cook time:12-15 minutes

Total time: 25 minutes

Servings: Makes about 12 servings

 

Ingredients:

• ¾ cup raw pumpkin seeds (seeds from a 3.5 pound (1.5kg)

       pumpkin. (depending on the size of your pumpkin, the

       more or less yield you will have. 

• 1 tablespoon olive oil

• ½ teaspoon pink Himalaya salt

• ½ teaspoon paprika powder *optional

 

 Method:

• Preheat the oven to 350F (180C).

• Wash the pumpkin seeds in a colander to remove the

       pulp and fibers.

• Thoroughly dry with a towel.

• In a small bowl combine pumpkin seeds, olive oil, salt and paprika powder (if using).

• Lightly grease a sheet pan with olive oil. 

• Evenly spread the seasoned pumpkin seeds on the sheet pan.

• Bake until the seeds are toasted and crunchy, about 12-15 minutes. Stir every 5 minutes for even toasting, and check for doneness with each stir by tasting a seed for crunchiness.

• Transfer the roasted pumpkin seeds to a bowl to cool down. 

• Store in an airtight container.​​

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Recipe 3: Carob Chunks

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Adding Carob to your diet can provide you with many health

benefits. Carob is naturally high in insoluble fiber which helps

you to stay fully longer, prevent constipation and maintain

healthy bowels. Carob can help you to lower your cholesterol

and control your blood sugar. It is gluten free and is a good

source of antioxidants. If you are caffeine sensitive, Carob is

the ideal solution. It also does not contain Theobromine which

is toxic to dogs, so you don’t need to worry if a piece falls on

the floor and your four-legged friend eats it. 

 

Preparation time: 15 minutes

Freezing time: 4- 12 hours

 

Ingredients:

• 1 cup carob powder (about 100 grams)

• 1 cup coconut oil, melted (about 216 grams)

• 2 tablespoon maple syrup

• 1 tablespoon vanilla paste

 

Method:

• Line an 8x8 inch baking dish with parchment paper. 

• Melt the coconut oil in the microwave or in a small saucepan.

• Add in remaining ingredients and quickly stir until smooth.

• Pour into pan and smooth top with spatula or spoon.

• Freeze until hardened. (I left it in the freezer overnight).

• Remove from freezer, cut it into chunks and store covered

       in the fridge until ready to use.

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Recipe 4: Roasted Pumpkin Tart

Ingredients for the dough:

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150 grams whole spelt flour

(you can substitute with whole wheat flour)

150 grams all-purpose four

80 grams plant-based butter

1 tablespoon corn flour

1-2 tablespoons ice cold water

1 pinch of salt

 Ingredients for the filling:

 300 grams yellow onion, finely chopped

3 cloves of garlic, finely chopped

150 grams mushrooms, finely chopped –

(you can leave a few whole as decoration)

2 medium sized Pumpkins, peeled, deseeded,

and roughly chopped

2-3 tsp of dried sage

1 tsp dried thyme

2-3 tbsp Olive oil

1 tablespoon cumin

175 grams silken tofu

110 grams pumpkin puree

75 grams plant-based milk (I used Soy)

1 – 2 tbsp of cornstarch

1 cup of pomegranate

Fresh parsley

Salt and pepper to season

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Method:

Mix flour, plant-based butter, cornstarch with water and salt. Knead until you have a smooth dough (approximately 7-8 minutes). Let rest in fridge for 60 minutes (or make the day before and put in fridge overnight).

Meanwhile prepare the filling.
Preheat the oven to 400 degree Fahrenheit.
Line a baking sheet with parchment paper. Drizzle 1 tablespoon of olive oil on the Pumpkin and season with salt, pepper and the cumin.

Roast in the oven for approximately 30 minutes or until the Pumpkin is soft and golden in color.

When the pumpkin is done, take it out and reduce the oven temperature to 350 Fahrenheit.

Fry the sage in a frying pan on medium heat with 1 tablespoon of olive oil until fragrant, about 1-2 minutes. Add the onions and garlic and sauté about 10 minutes.

In a separate frying pan, add 1 tablespoon of olive oil and fry  the mushrooms with the dried thyme until they are soft, about 3 minutes.

In a food processor, add the silken tofu, corn starch, pumpkin puree, plant based milk, and whisk it up until smooth.

Take the dough out of the fridge and let it rest for 10-15 minutes, depending on the temperature of your kitchen.

Roll the dough out so it fits in your preferred tart pan and poke some holes at the bottom with a fork.

Fill your tart with the onion, garlic and sage mixture, mushrooms, and pumpkins. Make sure it is evenly distributed.

Pour the Tofu mixture in the tart and put in the oven for approximately 35-40 minutes or until golden brown.

Let the tart cool down, sprinkle with some fresh parsley and pomegranate.

Enjoy!

For any questions drop me an email at: 

barbara.donnelly1@gmail.com

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