Pumpkin superfood

Used most as a super-sweet pie filling, pumpkin, on its own, is highly-nutritious. The fruit contains antioxidants like carotenoids, a defense against cell damage, as well as lutein and zeaxanthin, which can help prevent cataracts and macular degeneration, an eye disease that can result in blindness. When baked with spices--sweet or savory--pumpkin is a delicious, healthy side dish or snack.

If you do not like the peeling and chopping then you can just put a whole pumpkin in the oven for one hour at around 325 degrees F to soften and then cut it easily. 

Undercooked pumpkin will be hard, overcooked it is mushy. So when using with other ingredients, I recommend cooking it separately then add to your dish at the last minute. 

Here are some great uses for pumpkin:

• Roasted Vegetables: Usually about 30 minutes at 300 degrees. Just add a little oil to stop it from burning. A drizzle of honey can make it sweeter.
• Grated/julienne pumpkin: Add to salads.
• Pumpkin Soup: Easy - just boil pumpkin with onions, garlic, nutmeg and a little salt (and some stock if you like) and blend. For a healthy creamy texture add some blended cashew nuts.
• Pumpkin Pie: A delicious heathy dessert (when made healthy)
• Curries: A great ingredient to add. Just roast first (see below)
• Garnish: Slice thinly and longway and bake and lay across a stirfry or other dish.
• Skin On: Sometime it is good to roast the skin on as it is very edible and adds more character to a dish (I haven't tried this with the American orange pumpkin, but it works with the green pumpkin and butternut squash)
• Side Dish: Just cube and roast with a little oil. Great with some nutmeg and a little salt. Roast along with potatoes (white and sweet) for a great side dish comb

Pumpkin Ginger Curry

MAKES eight 1 cup servings

• 1 large chopped onion
• 3 tablespoons ginger puree
• 2 cloves garlic chopped or crushed
• 2 tablespoons oil
• 1 tablespoon ground cumin
• 1 tablespoon ground turmeric
• 1 tablespoon ground coriander
• 3 tablespoons honey or date puree
• 1 cup water
• 2 x 400g (12oz) cans chopped tomatoes
• 200ml (6fl oz) coconut cream
• 2 teaspoons salt
• 2 cups diced roasted pumpkin cubes
• 2 cups frozen spinach
• 600g (19oz) pack tofu firm cubed 1cm (½in)

METHOD

1. Saute onion, garlic, oil, ginger until clear and well cooked. 
2. Add spices and salt and mix well.
3. Blend tomatoes with a stick blender and add with water to the pot and bring back to the boil.
4. Add coconut cream, honey and salt and stir.
5. Mix in all remaining ingredients carefully so as not to damage.
6. Serve on brown rice or rice noodles with optional chilli garnish.