Posted on October 29, 2014 by Jenny Cromack

Everyone loves carving a pumpkin, here are some recipes to make sure that nothing is wasted.

Pumpkin is a great vegetable…here are some of the benefits:

* Low calorie – 26 calories per 100g and no cholesterol or saturated fat. It tends to be recommend to help maintain weight.

* High levels of Vitamin A, Vitamin C and Vitamin E

* Great source of Vitamin B Complex – niacin, folate, thiamin and pantothenic acid.

* Great source of minerals like copper, calcium, potassium and phosphorus.

* Save the seeds and toast them, these are a great source of fibre and mono-unsaturated fatty acids for heart health.

Pumpin, Skinny Pepper, Tomato and Ham Omelette

Kcal 198 Protein, 21g Carbs 3g, Fat 12g, Sat 1g

Serves 2

Ingredients

• 2 whole eggs, 3 egg whites
• 1 red pepper
• 2 spring onions finely chopped
• 2 slices of lean ham
• roasted pumpkin
• 25g cheese

Method

1. Add the eggs, mix and add a little seasoning and set aside
2. Cook the pepper for 3-4 mins
3. Add the white part of spring onion and cook for 1 min
4. Add the egg and cook over medium heat until completely set
5. Add the ham, roasted pumpkin and cheese and cook a few mins more serve with green spring onion sprinkled on top.

Pumpkin Soup

Kcal 317 Protein, 6g Carbs 20g, Fat, Sat
Serves 6

Ingredients

• 2 tbsp olive oil
• 2 onions, finely chopped
• 1kg pumpkin or squash
• 700ml chicken stock
• 142ml pot double cream
• handful pumpkin seeds

Method

1. Gently cook 2 onion in the oil until they are soft but not coloured.
2. Add the pumpkin to the pan and continue to cook for 8-10 mins, stir occasionally until it starts to soften and turn golden.
3. Add 700ml of veg stock into the pan, bring to the boil and simmer for 10 mins until the squash is very soft, add the cream
4. Puree with a hand blender
5. Add the seeds to the top for a little crunch (optional)

Chicken with Chickpeas & Pumpkin

Kcal 256 Protein, 27g Carbs 14g, Fat 10g, Sat 1g

Serves 6

Ingredients

• 500g Pumpkin
• 1 large onion, sliced
• half tsp ground ginger
• half tsp ground cinnamon
• 4 boneless chicken breast
• 400g tinned tomatoes
• 2-3 tsp harissa
• 400g can chickpea
• 3tbsp chopped coriander

Method

1. Peel and remove any seeds from pumpkin
2. Cook the onion for 10 mins until golden.
3. Stir in the ginger, cinnamon and chicken pieces, cook for 3-5 mins turning to brown all over.
4. Add the tomatoes and harissa stir well
5. Add the chick peas and pumpkin with 4-5 tbsp water and cover and cook for 20-30 mins until the chicken and pumpkin is tender