Kristi Whitley

Healthy Living

APPLES & PUMPKINS

Can’t get enough Mallus pumila or Cucurbita pepo, aka, apples and pumpkins!
 
A big shout out to my friend Paul, who cleans up nuclear waste for a living, he said that the pectins in apples are great chelators. Chelators go in and “grab” wastes like heavy metals and sweep them out of our bodies. Yay, apples!! Another reason to eat one every day!
 
A Pumpkin By Any Other Name…

I use pumpkin and other winter squashes interchangeably. Acorn, Butternut, and pumpkin are all dark yellow to orange on the inside and taste almost identical especially once you add pumpkin pie seasoning. I love these roasted  and served as a side dish, spun into a creamy soup, blended into a smoothie, or made into a warm pudding with toasted nuts and coconut on top.
 
I love apples and pumpkins so much I had to share more recipes using these two health super-heros with you!
 
Bon Appétit!
K
P.S. Find more articles and recipes at Kristiwhitley.com

Matthew 5:6  (NIV)
Blessed are those who hunger and thirst for righteousness,
    for they will be filled.

Apple Lentil Slaw
This is a bright, fresh hearty salad. It serves 2-4 as an entrée or 6-8 as a side.
 
Salad Ingredients:
1 cup cooked lentils
1 cup shredded napa cabbage
1/2 cup grated carrot
1/2 cup diced cucumber
1 apple, peeled and cut into matchsticks
1/4 cup finely chopped green onion
1/4 cup finely chopped cilantro
1/4 cup toasted pumpkin seeds
 
Dressing Ingredients:
1/4 cup olive oil
zest of 1 lemon
2 Tbsp. lemon juice
1 Tbsp. apple cider vinegar
1 1/2 tsp. vegan worcestershire
1 tsp. agave
1/2 tsp. dijon mustard
1/4 tsp salt
1/4 tsp ground pepper
 
In a large bowl toss all the salad ingredients except the pumpkin seeds.
 
In a small bowl or jar, whisk or shake the dressing ingredients together.
 
Pour the dressing onto the salad and toss to coat. Garnish with pumpkin seeds.
 

Warm Brussels Sprouts & Butternut Squash Salad
www.drfuhrman.com
Serves: 4

For the Butternut Squash:
12 ounces butternut squash, cut into 1/2 inch cubes
1 orange juiced
pinch ground cinnamon
pinch ground cloves
pinch ground allspice
pinch cayenne pepper
1 large shallot, chopped
3/4 pound Brussel sprouts, shredded or very thinly sliced
1/4 cup toasted pecans, chopped
2 tablespoons currants or raisins
2 tablespoons balsamic vinegar
1/2 teaspoon fresh thyme, chopped
ground black pepper, to taste

Preheat oven to 350 degrees.
Mix the squash with the orange juice, cinnamon, cloves, allspice and cayenne. Place the mixture in a baking pan, cover with foil and roast until tender and caramelized but still firm when a fork is inserted, about 25 minutes.

Meanwhile, heat 2 tablespoons water in a large skillet and saute shallot for 1 minute, add shredded Brussels sprouts and cook for 2-3 minutes, until warm and slightly wilted. Add a small amount of additional water if needed to prevent from sticking.

Place roasted butternut squash and sauteed Brussels sprouts in a bowl and toss with pecans, currants, vinegar and thyme. Season with black pepper.

Pumpkin Spice Cookies
R. Yaro

Serves: 24

Preparation Time: 15 minutes

Ingredients:

1 1/2 cups pumpkin puree (see note)
12 medjool dates
1 teaspoon pumpkin pie spice
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
2 cups old fashioned oats (add more if needed)
1 cup pecans

Instructions:

In a food processor or high-powered blender, blend pumpkin puree and dates. Place in a bowl and mix in remaining ingredients.

Drop by spoonfuls on a non-stick baking pan and press down to flatten.

Bake at 350 for 10-15 minutes.

Note: Use fresh pureed pumpkin or pumpkin puree packed in non-BPA tetrapak cartons.

Squash Soup in Pumpkin Bowls
Recipe courtesy Food Network Magazine

These cute pumpkin bowls make this soup fancy and special. Skip the extra steps for a quick and delicious week-night meal.

Ingredients
For the Bowls:
4 small baking pumpkins (such as hooligan or sugar pie), acorn squash or sweet dumpling squash
2 teaspoons coconut sugar
Kosher salt

For the Soup:
3 tablespoons unsalted vegan butter
1/2 small onion, chopped
Kosher salt
2 sprigs thyme
1 medium butternut or kuri squash (about 2 pounds), peeled and cut into 1-inch pieces
1 teaspoon coconut sugar
3 tablespoons
Freshly ground pepper

For the Toppings:
Pepitas (hulled green pumpkin seeds)
Gluten-free croutons
Paprika or chili powder
vegan sour cream

Directions
Make the bowls: Preheat the oven to 400 degrees F. Use a paring knife to cut a large circle around the stem of each pumpkin (make a zigzag cut, if desired). Remove the lid and scoop out the seeds and fibers. Sprinkle the inside of each with 1/2 teaspoon each sugar and salt. Place the pumpkins and lids on a baking sheet; roast until tender, 20 to 35 minutes, depending on their size.

Meanwhile, make the soup: Melt the vegan butter in a large saucepan over low heat. Add the onion and 1 teaspoon salt. Strip the thyme leaves into the pot, increase the heat to medium and cook, stirring occasionally, until the onion is soft, about 5 minutes. Add the squash and coconut sugar and cook, stirring, until glazed, 3 to 4 minutes. Add 5 cups water and bring to a boil. Reduce the heat to low and simmer, uncovered, until the squash is tender, 15 to 20 minutes.

Working in batches, transfer the soup to a blender, crack the lid to let steam escape and puree until smooth; return to the saucepan (or puree directly in the pan with an immersion blender).

Stir in the vegan sour cream, if desired. Season with salt and pepper, and top as desired.

Ginger Pumpkin Butternut Squash Soup
vegan, makes about 6 cups
 
1 cup canned organic pumpkin (or use fresh roasted if you have on hand)
4 cups butternut squash cubes, or whole (see below)
1 Tbsp ginger powder
1/3 cup maple syrup
2 Tbsp vegan buttery spread (add more for a richer, more buttery soup)
1/2 tsp sea salt
1/4 tsp cinnamon
4 leaves fresh sage, torn
1/2 cup+ plain non-dairy milk
 
To Make:
 
1. Add 4 cups of water to a large pot. Bring to boil. Add in butternut squash cubes and a pinch of salt. Boil until squash is tender - but not falling apart. Skip the peeling and chopping and roast the squash whole then cut and scoop out the flesh. 350 degrees for 45 min. 
 
2. Drain the squash and add to a Vitamix or high speed blender. Add in the pumpkin, spices, and all the remaining ingredients. For the non-dairy milk, start with 1/2 cup and keep adding until your soup reaches your desired thickness.
 
3. Blend. Serve immediately - warm. Or you can simmer on the stove until ready to serve. Garnish with fresh sage leaves.

Raw Apple Spice Cake
 This recipe may sound strange for those not familiar with raw diets. It is a really healthy treat that maintains all the enzymes and vitamins available in raw foods. It can also be cooked at very low temp (200 or less) a enjoyed as well, even if a little less nutritious.

2 cups soaked Pecans
1 T cinnamon
1 t nutmeg
1 T grated ginger
Pinch sea salt
1 t almond ext
handful dates
 ½ cup coconut sugar
¼ cup maple syrup
2 apples chopped
 
Process in food processor then shape into a cake. Slice into triangles and dehydrate at 105 for an hour or until dry. 

Pumpkin Pie Dip with Apple Slices
courtesy of Veggie Quest

This dip tastes like pumpkin pie, but without the refined sugar, flour, or other poison. Great for fall entertaining, or makes a tasty snack for kids (and adults, too!)

Ingredients
1/2 c organic raisins
8 dried dates, pitted and chopped
1/4 c almond or other non-dairy milk
1 1/2 small apples, peeled and chopped
1 can pumpkin purée
2 Tbsp almond butter
2 tsp pumpkin pie spice
1 tsp apple cider vinegar
8 apples, unpeeled, for dipping (I love Honeycrisp)
Fruit-Fresh, pineapple juice, or lemon juice
Mini-pumpkin and pecan halves (optional) for serving

Directions
Put raisins in a small microwave-safe bowl and add water just to cover. Microwave for 1 minute, until raisins are plumped. Drain off water.
Process raisins, chopped dates, and almond milk in a food processor or high-powered blender, pulsing and scraping as you go, until raisins and dates break up into small bits. 
Add chopped apple; process until mixture resembles a fine chutney, pulsing and scraping as you go.
Add pumpkin purée, almond butter, pumpkin pie spice, and vinegar; process for at least 2-3 minutes, scraping and pulsing occasionally, until smooth.
Slice apples; dip in Fruit-Fresh solution (follow package directions), pineapple juice, or lemon juice to prevent browning.
If serving dip in a mini-pumpkin, cut off the pumpkin top and remove seeds and strings as you would for a jack-o’-lantern. Use a paring knife and/or grapefruit spoon to remove additional flesh to create more room for dip if needed. Fill with dip, top with a couple of pecan halves, and surround with apple slices.