Lisa is in the kitchen this month:

Pumpkin season is here! Who doesn’t love a good pumpkin latte at this time of year? But don’t overlook this seasonal vegetable in the kitchen, as there is so much you can do with pumpkin flesh. If you don’t relish scooping out the flesh by hand and de-seeding the pumpkin, buy unsweetened pumpkin puree in a can. You’ll usually find it in the baking aisle of a grocery store, even though pumpkin has many uses beyond pies.

Pumpkins have many nutritional benefits. They are a great source of beta-carotene – a
powerful antioxidant that is converted into vitamin A when ingested, and supports vision,
immune health, and skin. Pumpkins are also an excellent source of fiber, vitamin C, and
potassium, which are all supportive of heart health. This nutrient-dense vegetable (botanically classified as a fruit) is also low in calories, for those watching their weight.

Before getting into the recipes, I have to mention that while visiting my daughter in Berlin,
Germany, last month, I was amazed at how common it was to see delicious vegan offerings in almost every restaurant and food truck, as well as entire restaurants dedicated to vegan foods. It was also the norm to see very small cars on all the roads, virtually no pickup trucks, and many people bicycling and walking. Hurrah for Berliners for their environmental consciousness!

Now back to pumpkins. I think using pumpkin with pasta is just plain fun, and it doesn’t have to be Halloween season to enjoy it. Remember to buy unsweetened pumpkin puree, NOT pumpkin pie filling, which looks similar and also comes in a can. Please note that you shouldn’t drain the pasta in this recipe until you have removed ¼ cup of the cooking water to use in the sauce; the starchy water helps emulsify the sauce and bind it to the pasta.

Pumpkin pasta.
Pumpkin pasta. Credit: LISA MURRAY / For the Ledger-Transcript

Pumpkin Pasta

Ingredients

  • 1 cup raw cashews
  • 1 lb rigatoni pasta
  • 2 tablespoons olive oil
  • 3 large garlic cloves, minced
  • 3 tablespoons fresh sage, finely chopped
  • ¼ teaspoon red pepper flakes
  • 15-ounce can pumpkin puree
  • 1 cup vegetable broth
  • ¼ cup white wine
  • ½ teaspoon sugar
  • Salt/pepper, to taste
  • 2 tablespoons plant-based ‘butter’
  • 1 cup walnuts, coarsely chopped

Instructions

  1. Soak cashews in 3/4 cup boiling water for 30 minutes (or longer).
  2. Fill a large pot with water to boil pasta; cook according to directions.
  3. Meanwhile, heat olive oil in a large frying pan over medium-low heat; sauté minced garlic until just beginning to turn brown, then add red pepper flakes and 1 tablespoon chopped sage (save the rest for later). Sauté for another minute or two.
  4. Whisk in pumpkin puree, vegetable broth, wine, and sugar; simmer on low, stirring frequently.

While pasta cooks, prepare topping:

  1. Melt ‘butter’ in small frying pan, then add chopped walnuts and remaining 2 tablespoons of chopped sage. Stir frequently until toasted, then remove from heat.
  2. Blend cashews with their soaking water in a high-speed blender until smooth and creamy.
  3. Add cashew cream to pumpkin puree sauce; mix well and continue to heat on low.
  4. When pasta is done cooking, add ¼ cup of the water it has cooked in to the sauce, and stir.
  5. Drain pasta and place in large bowl. Pour sauce on top and gently mix into pasta. Top with toasted walnuts and sage. Add more salt/pepper to taste.

This next recipe makes a colorful batch of healthy squares for snacking on a fall day. I use whole wheat flour because white flour is not as nutritious, but you can use white flour if you wish. I used a small amount of maple syrup because I try my best to keep sweeteners as low as possible in the foods I make, but increase the amount if you want a sweeter square.

Pumpkin Cranberry Snack Squares

Ingredients

  • 2 egg equivalents (I use Bob’s Red Mill Egg Replacer)
  • ¼ cup maple syrup
  • ½ cup vegetable oil
  • 15-ounce can pumpkin puree
  • 12-ounce bag fresh cranberries
  • 1½ cups whole wheat flour
  • ½ cup rolled oats
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 1½ teaspoons ground cinnamon
  • 1 teaspoon ground cardamom
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • 1 cup chopped pecans

Directions

  1. Preheat oven to 350 degrees; grease a 9×13-inch glass baking dish.
  2. Prepare the egg substitute in a medium-large bowl; whisk in the maple syrup, vegetable oil, and pumpkin puree until well mixed. Stir in the cranberries (I used them whole, but roughly chop them if you prefer).
  3. In a medium bowl, whisk together flour, oats, baking powder, baking soda, salt, and spices, then mix in chopped pecans.
  4. Gently fold the dry ingredients into the pumpkin mixture until just combined.
  5. Place batter into greased baking dish, and pat into place with the back of a large spoon.
  6. Bake 30 minutes or until a toothpick inserted into the center comes out clean.
  7. Cool; then cut into squares.

For more information on how your food choices affect the planet and your health, go to: harriscenter.org/rhp.