Pumpkin Recipes

Recently I was asked by The Evening Chronicle to create some healthy recipes around Pumpkins. Below is the finished piece, but if you want to see the online article click here. I had loads of fun in the kitchen creating these recipes, my family and friends have been inundated with so many pumpkin dishes, I asked them for feedback and criticisms, so some of these recipes have been changed up to 4 times to perfect them!

Also the photographer was a genius! He spotted some beautiful Autumn trees near by and wanted to use the various colourful leaves for the most amazing backdrop. I love this time of year!

*** Enjoy ***

Lewis Arnold/Evening Chronicle 

Born and bred in Newcastle Stacey Smith is a former GB Athlete, who competed in 800m/1500m for her Country. She has always been involved in health and fitness and has a long list of sporting qualifications to her name.

She is now a fully qualified Sports Physiotherapist, NHS Nutritional Advisor and Personal Trainer. Stacey is passionate about helping people to become healthier and her dishes on her blog are all aimed at healthy recipes and cater for various food intolerances and allergies.

Stacey also focuses on nutritional education, and say's "There's not enough information out there about nutrition and food awareness and there is a lot of mixed messages so people are often confused."

" I like to explain why I am using certain ingredients and what they can do for your health."

Her blog also focuses on fitness, giving tips, advice and reviews and you can visit her blog at www.staceyssay.blogspot.co.uk

So with halloween coming up what better excuse and time to start experimenting with 'Pumpkin'. "The Pumpkin is an under rated veg its very versatile, cheap, easy to cook with, low in calories, high in fibre and full of nutrients such Vitamin A,C, Potassium, Zinc and Magnesium."

Here she's  going to show you some lovely healthy pumpkin recipes.

Pumpkin Soup

This is a great quick recipe, so easy to make and really cheap and healthy too! Perfect for on a budget, students or beginners.


Ingredients 

• 1 kg Pumpkin, peeled, de-seeded, and chopped into chunks.
• 1 large Leek, 1 inch slices
• 1 large Red Onion sliced
• Dried Thyme & Sage
• Olive Oil
• 1 Pint Vegetable Stock
• Black Pepper& Salt

Put 2 tablespoons of Olive Oil in a large pan, gently fry off the sliced Onions for 5mins on a low/med heat, add the chopped Leeks and cook for another 10mins, stirring occasionally. Add in the Pumpkin and Herbs then cook for another 10mins, stirring to make sure all ingredients are being evenly cooked. Add the Stock, Black Pepper and Salt, cook for 20min on a simmer then blend for your preference. I prefer my soup chunky so I only blend it a little bit.

Pumpkin&Sweet Potato Fritters 

Makes around 10-12

Lewis Arnold/Evening Chronicle 

Pumpkin and Sweet Potato go great together, serve this for lunch with some salad or as an alternative to your normal breakfast. The use of Coconut Oil instead of traditional Olive Oil for frying is because Olive Oil becomes toxic as it is heated very high, whereas Coconut Oil doesn't. Use Olive Oil for cooking at lower temperatures or in salad dressings. 

Lewis Arnold/Evening Chronicle

• 350g Grated Pumpkin
• 160g Grated Sweet Potato
• 1/2  Red Onion- finely sliced
• 2 tablespoons Rice Flour 
• 3 eggs
• Paprika
• ChillI Powder
• Black Pepper & Salt
• 2 Stalks Fresh Coriander 
• Coconut Oil for frying

Place all the ingredients in a bowl and mix well together, making sure all the ingredients are coated in egg and that there's no clumps of flour. Using a tablespoon scoop out the mixture and use your hands to mould into a disc like shape...this will get messy! Don't make them too big otherwise they won't cook in the middle. Fry with some coconut oil on a low-to-med heat, these can burn so be careful and take your time, once golden (this should take around 5mins), flip the fritters onto the other side and fry for a futher 2mins. 

Pumpkin & Coconut Cake Loaf

Lewis Arnold/Evening Chronicle

No fat and very low sugar. The use of banana and maple syrup provides sweetness but from a more natural source, this is better for us then the use of processed sugars. Ive tried a tested this recipe out a few times on my friends and family and they all wolf it down. You can buy pumpkin puree in specialist shops or make it yourself, simply dry roast pumpkin chunks in the oven for half an hour or steam it, then puree the pumpkin in a food processor or with a blender.

Lewis Arnold/Evening Chronicle 

• 300g Pumpkin Puree
• 25g Maple Syrup
• 1 Banana
• 40g Coconut Flour
• 30g Desiccated Coconut
• 50g Ground Almonds
• 30g Oats
• 1 Tablespoon Flaxseeds
• 1 Tablespoon Chia Seeds
• 1/2 Teaspoon salt
• 20g Mixed Seeds
• 1 Teaspoon Cinnamon, 1/2 Teaspoon of Ground Ginger, Nutmeg,All Spice

First make your Flaxseed/Chia Egg, this is a replacement for egg in the recipe. If you don't mind using eggs and are not intolerant/allergic/vegan then use 1 free range egg instead. Otherwise place the flaxseeds and Chia Seeds in a bowl with 6 tablespoons of water and leave for 10mins for the seeds to soak and expand.

Place all the ingredients in a food processor (apart from the Oats, Seeds and Flaxseed/Chia Mix if using them). Whizz up all the ingredients until fully mixed then stir in the Oats, Seeds and Flaxseed/Chia Mix. 

Place in a loaf tin (fully lined) 20cm by 10cm for 35-40mins at 210.

Pumpkin Hummus

Serve this with pitta bread, or if you are being a bit healthier try my beetroot crisps on my blog or vegetable sticks. 

• 400g Pumpkin, peeled, de-seeded and chopped
• 1 Tin Chickpeas
• 2 Tablespoon Olive Oil
• 2 Springs Fresh Rosemary
• Salt and Pepper
• 2 Tablespoon Tahini
• Juice of 1 Lemon
• 2-4 Garlic Cloves, 

Put the Oven on 210. Roast the pumpkin in the oven with the olive oil, garlic and fresh rosemary for 45mins. Once done, add to a food processor (without the fresh rosemary) chickpeas, tahini, lemon juice, salt and pepper for seasoning and blitz until a smooth paste forms. Serve with a drizzle of olive oil and a extra sprinkle of dried rosemary if you have some.

Pumpkin Protein Balls

Lewis Arnold/Evening Chronicle

For all my fitness buffs out there, I knew I had to incorporate pumpkin into a protein ball recipe. I get asked all the time for various protein recipes so the use of pumpkin means this is lower in fat and sugar then some of my other protein balls. Super healthy and perfect for a snack.

Makes 20

• 30g Vanilla Protein Powder (I use Sunwarrior Vegan Blend)
• 3 tablespoons Pumpkin Puree
• 3 Medjool Dates
• 3 Tablespoons Desiccated Coconut
• 2 Tablespoons Flaxseeds

Simply put all the ingredients in a food processor and blend together, roll into balls (size of a teaspoon)

Warm Autumn Salad

Serves 4

I made this for a recent dinner party and everybody loved it, I served this salad with Smoked Mackerel and Blackberry Chutney (recipe on my blog), perfect for a cosy Autumn evening.

Ingredients 

• 500g Pumpkin- peeled, deseeded and cut into square chucks not too small as they will mush.
• 250g Brussel Sprouts
• 100g Tricolour Quinoa
• 1 Red Onion
• 4 Cloves Garlic with skin still on
• 2 Stalks Celery
• 2 Handfuls Kale
• 1 Tablespoon Honey (Maple syrup if vegan)
• 1 Apple
• 2 Tablespoon Apple Cider Vinegar
• 2 Tablespoons Olive Oil- plus more for roasted vegetables
• Hazelnuts

Method

Put the oven on 210. Throughly wash the brussel sprouts, chop into halves then place on a tray with a drizzle of olive oil, plenty of black pepper and 2 cloves of garlic (slightly crush them a bit to release the flavour but leave them whole). Do the same with the prepared Pumpkin. Leave in the oven for 30mins.

Make the Quinoa, this takes around 15mins, place in a saucepan with 500ml water, boil them simmer, once cooked, drain. 

Chop up the Onion, Celery and Apple, place in large Salad serving bowl with the Kale. 

Once the quinoa, pumpkin and brussel sprouts are cooked place them into the same salad bowl genetally stiring so all ingredients are evenly mixed. Mix together the Apple Cider Vinegar, Olive Oil and Honey, drizzle over the salad and place on top a handful of Hazelnuts. 

Pumpkin Brownies

Lewis Arnold/Evening Chronicle

For when you're trying to be good but still want a bit of a dessert. If you want more a chocolatey hit, a handful of chopped 85% dark chocolate will do it! Raw Cocoa has a much richer taste then normal Cocoa Powder which has been heated and processed... zapping it's nutrients, so if you're using normal Cocoa Powder you'll need to double this amount.

• 80g Oats
• 180g Black Beans (cooked)
• 200g Pumpkin Puree
• 2 Teaspoons Dried Coffee mixed with 2 tablespoons boiled water.
• 90g Maple Syrup
• 50g Coconut Oil
• 2 Teaspoons Madagascan Vanilla
• 6 Tablespoon Raw Cocoa 

Method

In a food processor place the Oats and blend until a fine powder/flour forms. To the Oat Flour add the Black Beans. Make sure you rinse the beans very well, sometimes if there is any residue left the brownies can have a bean after taste ...and we don't want that! As well as the beans, add the rest of the ingredients. Mix until combined, you may have to scrape down some of the mixture on the sides a few times. 

Place the mixture in a tin (6" by 6") and into to oven at 220 for 30mins. 

Pumpkin Granola (No Sugar and No Fat)

Lewis Arnold/Evening Chronicle

Thanks to clever marketing people assume that Granola is a health food, now most Granolas (even homemade ones) are full of extremely high amounts of sugar and fat. This granola has no sugar at all and tastes amazing, there is some good fats in here from a few Pecans and Almonds but it's a very limited amount. Make a big batch and it lasts for weeks.

Ingredients 

• 150g Pumpkin Puree
• 200g Oats
• 50g Desiccated Coconut
• 2 Teaspoon Pumpkin Spice Mix 
• 1/2 Tablespoon Cinnamon
• 20g Pecan Halves
• 20g Slivered Almonds

Oven 130.

First make the Pumpkin Spice mix. I make a big batch of this and store it in a glass jar to use it in other recipes to...the Pumpkin Spice Latte (see below) also uses this mix.

Mix together 3 tablespoons Cinnamon, 2 teaspoons Ginger, 2 teaspoons Nutmeg and 1 teaspoon of All Spice. Remember once this is made you only need 2 teaspoons of the mix in this recipe.

Mix together all the ingredients in a large bowl, making sure everything is coated with the Pumpkin Puree. Scatter the mix over the tray, you may get clusters of mixture sticking together, I leave it like that as it adds a bit more crunch to the granola. This will take around 2 or 3 trays to bake, so spread the mixture evenly. Place on oven for 90 mins, taking the trays out to turn over the mixture every 15mins, keep an eye on the Granola as it can burn if the oven is too hot. 

Black Pepper and Sea Salt Pumpkin Seeds

When preparing pumpkin, most people throw out the seeds...don't! It's such a waste, these seeds are a bundle of vital nutrients and can be made into delicious snacks. Store in sealed plastic container and they can last for weeks. These seeds are high in protein and plant based fatty acids, which help regulate cholesterol levels and improve brain function.

Lewis Arnold/Evening Chronicle

Ingredients

• Fresh Pumpkin Seeds
• Sea Salt
• Black Pepper
• Coconut Oil

Oven 220. 

Rinse the seeds thoroughly and discard of any pulp. Place in a pan with 1 pint of water and teaspoon of sea salt, boil then simmer for 10mins. Drain, place on heated tray with 1 tablespoon of melted Coconut Oil. Toss the seeds onto the tray coating all of them, then generously coat the seeds in lots Black Pepper and Salt, roast in oven for 10-20 min depending on the seed size. If you notice any seeds browning quicker then the others pick them out and continue to roast all the seeds till golden. 

Pumpkin Spice Latte

Makes 1

The famous Starbucks Pumpkin Spice Latte is a favourite among coffee lovers in Autumn. However it actually contains no real pumpkin, but a heap load of sugar and artificial ingredients instead plus it  can set you back 400kcal. So if you are still wanting your PSL hit without the hefty calorie intake try this recipe. I made this with a coffee machine which has a steamer on the side to make cappuccinos and lattes. If you don't have one, use a Cafetiere to make your coffee and an electric whisk to froth your milk in a heated saucepan.

• 1 tablespoon of Pumpkin Puree
• 200ml Unsweetened Almond Milk
• 1 tablespoon of Pumpkin Spice Mix (see recipe above)
• 100ml freshly brewed coffee (depends on how strong you want your coffee)
• 1/2 tablespoon Maple Syrup if you need it. 

Mix together the pumpkin puree, almond milk, spice mix and maple syrup if you're using it. Either heat this in a pan and use an electric whisk to froth it or use a coffee steamer to gently build the heat and thickness up.

Prepare the Coffee and gently pour over the milk. Sprinkle over some cinnamon if you like, but hold off on the whipped cream. 

Healthy Homemade Tricolour Beetroot Crisps

One of my recent blog posts discussed why we should be eating with the seasons and which Autumn/Winter foods have now come into season... you can read it here if you missed it.

Now one of the foods which comes into season is the beautiful beetroot. Beetroot is packed full of health and it also fab for sports performance too.

Recent studies show that beetroot is a little bit of a wonder food! It's rich in folate, manganese, thiamine, riboflavin, selenium, copper, zinc, potassium, iron, phosphorus, magnesium, betaine, choline, Vitamin; A, B6, C, K plus pantothenic acid and nitrate.

Studies in the consumption of beetroot shows improvement of muscle oxygenation during exercise, it lowers blood pressure, fights inflammation, it contains anti-cancer properties, increases white blood cell production and shows it can increase heart health. 

Now I've been on the hunt for different types of beetroot...how beautiful does the candy stripe look?


We had these on Sunday night, I also made Kale Crisps, Black Pepper&Sea Salt Roasted Pumpkin Seeds, Hummus and Salsa.


 A standard Sunday night with the X Factor on calls for nibbles! 

Beetroot Crisps

• 6 Beetroot Bulbs (2 red, 2 candy stripe,2 golden) 
• Himalayan Salt 1 teaspoon
• Black Pepper
• Rosemary- Dried.
• Apple Cider Vinegar, 3 tablespoons
• Olive Oil, 2 tablespoons 
• Paprika

Method

Wash and scrub the beetroot removing any dirt and stringy bits. Thinly slice and place in a bowl with the  olive oil, apple cider vinegar and salt. Leave for 10mins, occasionally turning them so they are all coated. 

Place the beetroot flat out on a tray and sprinkle over black pepper, paprika, and rosemary and little more salt. Bake at 140 for 60mins. If you want crisper crips then lower the temperature to about 100 and leave for another 2 hours. I still like mine to have a little softness in the middle as I feel like I'm getting more nutrients from them... so I take them out after 45mins.

Stace x

DietBet - The company that will pay you to lose weight. The Pros and Cons

DietBet is an online American Company designed to increase your willpower...with money. In order to lose weight these days people seem to not have enough willpower to stay slim and away from the Krispy Kreme's on their own...but give them money for it...Yes! With the UK set to start doing the same I thought I would share my thoughts on the scheme.

DietBet involves a group of people setting up either a 4 week or 6 month challenge to see who can lose a certain percentage of body weight. In the 4 week challenge there is a 4% loss target and in the 6 months challenge a 10% loss in body weight is the target.

New bets start everyday, the more people who enter a challenge there's a higher chance of making more money. Every participant puts in a set amount then anyone who completes the challenge gets a split of the pot and anyone who doesn't...time to cough up.

First of all... The problems with this system.

1. This could potentially lead to dangerous weight loss methods, starvation and eating disorders.
2. Every persons biological makeup is different, some may naturally lose body fat quicker then others. People who are quite large can lose 4% body weight a lot easier then if your only carrying a couple of extra pounds.
3. This challenge is very short and doesn't aim for long term health (probably would want you to put on weight and join another challenge again).
4. Only digital scales allowed and they can be very inconsistent. 
5. Success is only measured with weight loss. If you are doing a range of different training methods including weight training, you weight is more then likely going to go up. Health and fitness success is not only measured with what the scales say.
6. A quick weight loss could potentially mean you have lost muscle mass not body fat.
7. Water fasting could replicate these results, boxers do this for weigh ins. 
8. Cheating would be easy! Just stick a weight in your pants and hey presto you've made your 4% weight loss in 1 minute. 

The only positive I can think of is that it may give you the initial willpower and motivation to lose weight. If your health, your expanding waist line, the fact you nearly keel over after walking up the stairs or you cannot play with the kids anymore isn't enough for you to take responsibility of your health and lose weight then when in doubt the Americans are here to save you... by gambling with your health.

Stace x

HIIT It Or Quit It?

Now unless you've been living under a rock recently everyone has heard of High Intensity Interval Training, which is now classed as one of the best training methods for fat loss and increasing fitness levels. But is it for everyone? HIIT requires 100% MAX effort over a short period of time interspaced with recovery periods. Many people assume they are performing HIIT when they are not... interval training is different to HIIT! Interval training can vary but mostly consists of low effort mixed with high effort, intensity can be varied throughout whereas HIIT is low/no effort i.e rest with MAX effort. If you do it correctly there's no way you should be able to do more then 30mins.

Being a Sports Therapist I've seen many people injured through over training, doing things they shouldn't be allowed and pushing themselves too much. And HIIT can be a cause of this.

So lets start off firstly with when NOT to perform HIIT training.

1. If you are a beginner or your level of fitness is low then I wouldn't recommend HIIT but to perform Interval Training instead. This will be just as good and will bring your fitness levels up fast. Try a Fartlek session instead (yes that really is a word, its Swedish for Speed Play). Do a 30 minute run but mix the pace up throughout, for example - 1 Min Medium Pace, 30 Sec Sprint, 90 Sec Jog X 10 Rounds. 
2. If you have joint problems/prone to injuries. HIIT is very high impact, it can include lots of jumping and plyometric type exercises. So if you have any injuries or have a reoccurring injury it's best to stay away from these types of exercises. There is an alternative though! You can perform HIIT on Rowers/Bikes/Steppers so if you really want to give it a try, go with something NON impact.
3. If you can't perform the basic movements. Anyone who can't do the basic movements in the first place shouldn't do it. If you can't squat technically right, have bad posture, or technically haven't grasped the movements at all then you probably shouldn't do it. Performing these movements at high intensity can-AND WILL result in injuries. Get the technique right first. Remember though there's lots of alternatives. If you can't do a body weight HIIT session then aim for a HIIT session running/cycling/rowing instead.
4. If your on a crazy FAD diet like juicing/low calorie/no carb. You will need lots of energy for this, performing HIIT when you haven't consumed a carb in 4 weeks will probably end in disaster. Eat correctly and fuel up to burn fat!
5. You take a long time to recover from training. If you know you take days to recover from training then I'd say HIIT probably isn't for you....at the moment. Thats not to say in the future you won't be able to. But for now focusing on your basic fitness and improving them through other methods will be a more intelligent way of doing things.

Ok now that the negatives are over - Benefits of HIIT

1. Time efficient - You can complete one session in 30mins. No need for those excuses now, everyone has 30 mins in their day to dedicate it to health and fitness. Studies indicate as little as 27 minutes of HIIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of steady state cardio five times per week. 
2.  It Increases your metabolism. Since HIIT helps build muscle mass, and muscle cells burn more calories than fat cells, HIIT further contributes to increasing your metabolism. Plus research has come to light that suggests anaerobic exercise increases resting energy consumption. 
3. The Variety.  You can use your own body weight or perform it on exercise equipment like the stepper, rower, bike, treadmill, boxing, skipping or you can add weights if you want to as well!
4. Health benefits. A study by the ACSM showed improvements with Aerobic and Anaerobic fitness, improved blood pressure, improved cardiovascular health, reduction of body fat with maintenance of muscle mass.
5. Greater EPOC. That's Excess Postexercise Oxygen Consumption to me and you. This is generally about a 2-hour period after exercise when the body is restoring itself to pre-exercise levels, therefore using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be greater, adding about 6 to 15% more calories to the overall workout energy expenditure.
6.  Lose Fat and Keep Muscle. studies have shown that in the 24 hours after a HIIT workout, the body produces 450 percent more HGH (Human Growth Hormone) encouraging your body to build and preserve lean muscle mass while still getting rid of excess body fat.
7.  Obviously it improves your fitness!  In a 2006 study, researchers found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace. 
8. Psychological Benefits- Are stuck in a rut just running/biking for 40mins at a steady pace whilst telling yourself you can't go any quicker? Pushing your body to the max and telling yourself to push through barriers and to keep going is great for the mind. Stop telling yourself it will be too hard and bite the bullet. Afterwards you will reap the benefits and be proud of yourself for doing it. 

Stace x