In this weekly series we have been discussing the benefits of a vegetarian diet including: better health, animal right, food safety, public health, frugal living, global food security and the staggeringly huge contribution of meat/livestock production to climate change/resource depletion (pdf)
Macca's Meatless Monday/Meatless Advocates is a solution oriented activist group, with solutions for some of the most pressing issues of our time including: climate change, global food/water insecurity and public health. Here we don't just talk about the severity of the crisis. Armed with knowledge about how our actions can contribute we become part of the solution.
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the advantages of a less meat diet, we also do some cooking, share recipes and listen to great Beatle music!
Halloween has never been my favorite holiday because (don't hate me!) I don't like candy. Even as a kid I would give away the contents of my trick or treat basket (except for the Chocolate Bars!). But this time of year does usher in some finally cool weather in Florida and a welcome change in my cooking. I look forward to the winter squashes, especially pumpkin, cranberries and the first local oranges in my market.
Today I'm going to share some recipes for your left-over jack-O-lanterns. You can also subsitute butternut or acorn squash for pumpkin in any of these recipes.
BLUEBERRY, PUMPKIN and COCONUT PANCAKES
A delicious healthy weekend breakfast or a favorite quick dinner for the kids.
1 c. gluten free pancake mix (Bob’s Red Mill or other)
2 eggs-organic free range
1/2 c. coconut milk
1/2 c. canned pumpkin
1/2 c. fresh or frozen blueberries
1 tsp. vanilla
1 tsp. cinnamon
1 tbsp. coconut oil
Combine wet ingredients in a bowl (except blueberries)
Whisk in dry ingredients carefully to avoid clumping
Stir in blueberries
Heat Coconut oil in pan over medium heat
Pour approximately 1/3 cups of batter per pancake until pan is full
Cook until bubbles form on top of batter and begin to pop, flip and repeat cooking
Serve warm with blueberry and/or maple syrup
PUMPKIN SOUP with WARM SPICES
So soothing on a cool evening
1/2 tablespoon olive oil
1 medium onion, chopped
1 clove garlic, minced
1/2 tablespoon cumin, ground, 1/2 teaspoon reserved
1/2 tablespoon coriander, ground
3/4 teaspoon cinnamon, 1/4 teaspoon reserved
1/4 teaspoon turmeric
1/2 teaspoon garam masala or use pimenton
cayenne pepper, to taste
1 can pureed pumpkin (plain, not spiced)
1 can small diced, no salt added tomatoes
vegetable stock
1 can lite coconut milk
day-old rustic white bread
1 tablespoon butter
Heat oven to 400 degrees.
Heat olive oil or butter over medium-high heat and saute onion and garlic until soft. Add spices and cook for about 30 seconds, stirring, until fragrant. Add pumpkin, tomatoes, and enough stock to get the consistency you want. Bring to a boil, then lower heat and simmer for about 30 minutes.
Meanwhile, cut crust from bread, discard, and cut the remainder of the bread into 1/2-inch cubes. Melt 1 tablespoon butter in small pan and add 1/2 teaspoon ground cumin and 1/4 teaspoon cinnamon to pan, swirling, until fragrant. Toss with bread cubes, spread them in a single layer on a cookie sheet, and toast in oven until golden brown, about 10 minutes.
About 10 minutes before you’re ready to serve the soup, add about 1/2 can of coconut milk (or more, if you like) and heat through. Puree with an immersion blender or in a regular blender, if you like your soup smooth instead of chunky. Top individual servings of soup with croutons and serve immediately.
PUMPKIN and BLACK BEAN CHILI
Beautiful Halloween colors!
1 small pie pumpkin
1 tbsp olive oil
1 medium onion, diced
3 cloves garlic, minced
1 can (28 oz) plum tomatoes, chopped
2 cans (19 oz) black beans, drained and rinsed
1 bottle (300 ml) stout (I like Sam Adams)
2 tbsp brown sugar or maple syrup
1 tbsp chili powder
1 tbsp ground cumin
1 tsp each cinnamon and oregano
2 chipotle peppers, finely minced (that’s two individual peppers, not cans)
1 red bell pepper, diced
1 cup fresh or frozen corn kernels
To make the pumpkin easier to cut, pierce with a fork a few times and microwave on high for 1 minute. Set aside to cool.
Once pumpkin is cool enough to handle, cut in half. Scoop out and discard the seeds (or save them to make toasted pepitas), then cut each half into six wedges. Using a sharp paring knife, cut the peel from each wedge, then chop into 1/2″ cubes.
Pour the olive oil into a large heavy-bottomed pot set over medium-high heat. Add onion and saute until soft and translucent, about 5 minutes. Add garlic and squash, and continue cooking for another 5 minutes, or until onion is golden. Stir in tomatoes, beans, beer, brown sugar, spices and chipotle peppers.
Bring the chili to a boil, then reduce heat to low and simmer, covered, for 25 minutes or until the pumpkin is tender. Stir in red pepper and corn, and continue simmering for another 5-10 minutes or until corn is bright yellow and peppers are soft.
Serve piping hot with your favourite chili garnishings – grated cheddar, sour cream, chopped cilantro, green onions or all of the above (which is my personal preference).
PUMPKIN RISOTTO
1/2 cup extra virgin Olive Oil
1 small Red Onion (diced)
1 Sugar Pie Pumpkin (carved, seeds separated, meat diced, shell and lid reserved)
1 ½ cups Arborio Rice
1/2 cup dry Marsala or white Wine
8 cups vegetable Stock (boiling)
4 TB unsalted Butter (I use Earth Balance)
1 cup freshly grated Parmigiano-Reggiano Cheese or use vegan cheese
Handful of Fresh Sage (shredded)
Salt and Pepper (to taste)
Pumpkin Seeds (optional topping see recipe below)
Pumpkin Shell (optional presentation)
In a large sauté pan, heat oil over medium heat until you can no longer hold your hand over the pan for more than 2 seconds. Add the onion and pumpkin and cook until softened and translucent but not brown, 8-10 minutes. Add the rice and sage and stir until the rice becomes opaque, you should be able to smell the rice toasting and the herb crisping, 3-4 minutes more.
Add the wine and allow the alcohol to burn off for a minute; then add 1 ladleful of boiling stock at a time. Between ladles of stock stir constantly until all the liquid is absorbed. Keep at it until the stock is gone, the rice is tender yet still al dente, and the risotto is creamy, about 18 minutes.
Remove the pan from the heat and add the butter and cheese. Stir and season with salt and pepper. If a pumpkin shell is available, pour the risotto into the pumpkin (keeping in mind you’ll now have a lot more risotto than you did pumpkin guts). When serving individual portions, sprinkle with a final layer of Parmigiano-Reggiano and top with pumpkin seeds. The pumpkin lid adds a nice touch, and the presentation alone is a stunning table decoration.
Sweet and Spicy Pumpkin Seeds
They make the perfect road-trip snack and can be used as a crunchy topping on anything from soups and salads to pastas and muffins.
1 cup raw Pumpkin Seeds
1/4 cup Butter (melted)
1 T Tabasco Sauce or other hot sauce
1 T ground Ginger
1/2 T Cayenne Pepper
1 TB Sugar
1 T Cinnamon
1/2 T Nutmeg
1/4 T Allspice
2 pinches of Kosher Salt
One large pumpkin or one smaller sugar pie pumpkin yields about 1 cup of pumpkin seeds.Scoop the seeds from the pumpkin and rinse. Some small pieces of pumpkin pulp may adhere, but they won’t hurt the seeds and might even add a little more flavor. Pat seeds dry with a cloth towel to prevent sticking.
Toss the seeds with the butter, Tabasco, sugar, and spices.
Place pumpkin seeds on un-greased cookie sheet.Bake at 300 degrees for 35-45 minutes or until golden brown and crisp, stirring seeds once halfway through baking.Store in an airtight container.
LENTIL PUMPKIN CURRY
First sign of cool weather has me thinking about soothing, spicy curries and this one is perfect for using up your Halloween jack-O-lantern.
1 cup Puy lentils, washed (I use regular brown lentils)
6 cups water
2 tsp turmeric
1 Tbsp vegetable oil
2 cloves garlic, finely chopped
8cm-piece fresh ginger, shredded
1 onion, finely chopped
3 tomatoes, finely chopped
2 Tbsp medium curry paste use red or green
2 cups vegetable stock
1 small sugar pumpkin, peeled, seeded and cut into cubes
2 green apples
½ bunch mint leaves
1 Tbsp white wine vinegar
Put lentils in a large heavy-based pan. Add water and turmeric, cover and simmer for 45 minutes or less until tender yet still firm. Drain and set aside.
Heat oil in a large heavy-based pan over a low heat. Add garlic, ginger, onion and tomato, stir to combine and cook for 4-5 minutes. Add curry paste, stir to combine and cook for 1 minute.
Add vegetable stock, stir to combine, bring slowly to the boil, then reduce to a simmer. Add lentils and pumpkin, and cook for 35 minutes or until pumpkin and lentils are tender.
Cut apples into paper-thin slices and put in a bowl. Add mint and vinegar, and toss to combine. Serve curry with apple and mint salad and with a side of brown rice.
PUMPKIN and BLACK BEAN SALAD with CHILI DRESSING
One of my all time fave recipes may sub sweet potatoes for pumpkin if desired. Lovely seasonal colors. Serves 4
1 sugar pumpkin or 4 medium sweet potatoes (about 1 1/2 pounds), peeled and cut into 1-inch chunks
1 large onion, preferably red, chopped
1/2 cup extra virgin olive oil
Salt and freshly ground black pepper
1 to 2 tablespoons minced fresh hot chili, like jalapeño
1 clove garlic, peeled
Juice of 2 limes
2 cups cooked black beans, drained (canned are fine)
1 red or yellow bell pepper, seeded and finely diced
1 cup chopped fresh cilantro.
Heat oven to 400 degrees. Put pumpkin or sweet potatoes and onions on a large baking sheet, drizzle with 2 tablespoons oil, toss to coat and spread out in a single layer. Sprinkle with salt and pepper. Roast, turning occasionally, until potatoes begin to brown on corners and are just tender inside, 30 to 40 minutes. Remove from oven; keep on pan until ready to mix with dressing.
Put chilies in a blender or mini food processor along with garlic, lime juice, remaining olive oil and a sprinkle of salt and pepper. Process until blended.
Put warm vegetables in a large bowl with beans and bell pepper; toss with dressing and cilantro. Taste and adjust seasoning if necessary. Serve warm or at room temperature, or refrigerate for up to a day.
TRICK OR TREAT CANDY FOR YOU
"House Of Wax" A spooky song from Paul McCartney from Memory Almost Full
"Hidden in the yard, underneath the wall"
"Mr Bellamy" Paul McCartney from Memory Almost Full
What have you all been cooking? Please share your recipes and fave Beatle music here! I'll be in and out tonight as it's Vote or Trick here in FL and Halloween!