IT’S PUMPKIN TIME!
by Shanta Nimark Sacharoff
Within the San Francisco Bay Space, the place seasonal adjustments aren’t as pronounced as in different elements of the nation, pumpkins are a certain signal of fall. Summer season stone fruits are changed by exhausting gourds and gourds, corresponding to pumpkins. By giving us greens loaded with vitamin A for eyesight and different vitamins to help our immune system, mom nature is getting ready us for cooler temperatures and decreased daylight.
Pumpkins and different orange greens, like candy potatoes, are filled with a wide range of vitamins, like nutritional vitamins A, C, E, and Okay, and minerals, together with potassium and iron.
Pumpkins are additionally a great supply of dietary fiber. A cup of cooked pumpkin comprises 2 grams of protein, 15,000 IU of vitamin A, 12 mg of vitamin C, 564 mg of potassium, 0.9 mg of iron and three grams of fiber, whereas offering solely 49 energy. Candy potatoes are additionally loaded with nutritional vitamins A and C and potassium.
Shopping for natural pumpkins helps sustainable agriculture. So purchase an natural pumpkin, even if you happen to’re shopping for it for a jack-o’-lantern. Business pumpkins are sprayed with chemical compounds that have an effect on soil, water, and different crops (together with natural ones). An natural jack-o-lantern pumpkin can be utilized for cooking after the social gathering is over.
It is a terrific dish to organize on the stovetop through the holidays when the oven is busy cooking different dishes. This easy dish can complement extra difficult gadgets.
½ small pumpkin, or half of a giant pumpkin, to make 2 cups when reduce into chunks
1 medium yam, peeled and reduce lengthwise into 4 items (2 cups reduce into items)
1 small pink (or yellow) potato, peeled and reduce into 4 items (to get 1 cup of items)
2 tablespoons butter or oil (any sort)
½ cup or extra of water
¼ teaspoon cinnamon and cardamom powder
1/8 teaspoon floor cayenne pepper
½ tsp salt or to style
1 tablespoon sugar, honey or maple syrup (elective)
3 tablespoons freshly squeezed lemon or lime juice
Chopped parsley, cilantro or mint for garnish
First, reduce the pumpkin into two halves horizontally, utilizing a serrated knife. Minimize the highest button. Then, utilizing a small knife, take away the seeds and fibers from each halves. You will have to dig into the squash to take away the entire seeds, however some fibers might stay on the flesh. (If utilizing natural jack-o-lantern pumpkin for this recipe, make sure to take away the candle wax.) Clear the insides of the pumpkin halves by rinsing with sizzling water.
Use a large saucepan or wok that may accommodate a big steamer basket of greens. Pour a cup of water into the pan or wok. Place the pumpkin halves on the steamer basket with the reduce facet down. Cowl and steam the pumpkin till the pulp is cooked by way of however nonetheless agency and never too mushy as we can be chopping the flesh into chunks for this dish.
Relying on the age of the pumpkin, a small pumpkin can take as much as quarter-hour or extra to prepare dinner. Let the cooked pumpkin cool. Now you’ll be able to simply peel it off utilizing a small knife. Minimize the peeled pumpkin into bite-sized items. You have to 2 cups of chunks for this recipe. (The remainder can be utilized for soup or different dishes). Set them apart.
Subsequent, peel and reduce the yams and potatoes into quarters. Then, utilizing the identical steamer, place the yams and potato items on the basket. Add extra water to the pan or wok. Cowl and steam the greens for 5-7 minutes till they’re nearly cooked by way of and nonetheless agency. Allow them to cool. Then reduce the yam and potato items into bite-sized items. Set the items apart.
Then warmth the butter or oil and add the pumpkin items and sauté gently for a minute. Add ½ cup of water and prepare dinner lined for two to three minutes. Then add the remainder of the greens, powdered spices, salt, elective sweetener and lemon or lime juice. Prepare dinner lined for 4 minutes over medium-low warmth, checking to see if all of the greens are cooked and in the event that they want extra water. When the greens are cooked, they’ll have a golden glaze. Contact to really feel they’re cooked however retain their firmness. Style to regulate flavors. Garnish with parsley, mint or cilantro and serve.
This dish can accompany one other dish with sauce. Plus, it may be served by itself with pasta, rice or bread for a fast dinner or lunch.
Makes 4 to 5 servings
Recipe copyrights, 20222 © by Shanta Nimbark Sacharoff. In case you have any questions or feedback relating to the recipes, you’ll be able to reply on the finish of the column. Or inquire by emailing Shanta at [email protected]. A longtime Sundown District resident, Shanta is the writer of “Cooking Collectively” and “Flavors of India,” each obtainable at Different Avenues Meals Co-op, Inexperienced Apple E-book Retailer, Rainbow Grocery Co-op, and bookstores. native. Shanta writes recipes and meals articles and teaches cooking lessons. She provides cooking demonstrations in public locations. Search for it at no cost and open at public occasions within the SF Public Libraries publication or web site. November 5 and 19e2022, Shanta will reveal tips on how to make chutneys at SFPL’s Sundown and Park branches.
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