GET COZY WITH THIS FULL PUMPKIN BASED MENU. WEEKLY MEAL PLAN IDEAS #9.
Anyone else already in the mood of blankets, herbal teas, candles and pumpkin soups? 🙋🏼♀️
Well, I'm definitely in!
Even if living in southern Spain doesn´t really feel like we experience a proper fall and winter, the nights are cooler, the light and sunsets are gorgeous and a few rainy days feel just like a bliss.
You can probably see how much I love autumn.🍂🍁
But there is another thing.. every change of season, and especially when it gets colder is quite stressful and heavy on the immune system.
We are all so eager to get back to gyms and exercise after summer, that if September feels like new January full of energy, October might be just the opposite.
We don´t spend so much time outside - we start to lack Vit D, we don´t drink so much water - we don´t feel thirsty when it´s cooler, we might not crave fresh salads so much..
The importance of strengthening the immune system cannot be more imperative than during autumn.
Especially this year, when the health crisis hit us harder than ever. I can see how so many people live in fear from the virus, because they don´t trust their immune system enough.
But let me tell you one thing.
Your health is in your hands. 🤲🏼
It depends on your daily choices about how you will move your body, how you will nourish it and how you will recover and rest.
If all these 3 pillars are present in your daily life, you most likely won't get ill and if so, the symptoms most likely won´t kill you.
Sounds easy? Well, it´s not and I can get it..
Most of the food is corrupt, depleted in nutrients and loaded with chemicals. We need to be constantly paying attention, read labels and ask where the produce is coming from to stay safe. We need to be very active and always ask questions, because it´s clear that comfort and mindless consumption hasn´t brought us to a good place.🤦🏼♀️
So before I move to the menu and the highlight of the week.. please take care of yourself, take your Vit D, eat clean food and get out to breathe fresh air..🙏🏼
Now, let me introduce you to the highlight of this week - PUMPKIN and have a look how awesome it is on your plate… not just as a Halloween decoration.🎃
Butternut squash(a type of pumpkin), is the most common among winter squash vegetables. It contains many vital polyphenolic antioxidants and vitamins.
It´s very low in calories; 100 g provides just 45 calories and contains no saturated fats or cholesterol; however, is a rich source of dietary fiber and phytonutrients. Squash is one of the common vegetables that are often recommended by dieticians in the cholesterol controlling and weight reduction programs.
So in spite of the sweet taste, you´re gonna lose weight, how cool is that?
Butternuts have more vitamin-A than that of in pumpkins, which is an essential element for healthy eyesight. Research studies suggest that natural foods rich in vitamin-A help the human body protect against lung and oral cavity cancers.
It is also rich in the B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid and has a similar mineral profile as that in pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.
But that´s not all… there are seeds inside!
Butternut squash seeds are an excellent source of dietary fiber and mono-unsaturated fatty acids that benefit for heart health. Also,they are rich in protein, minerals, and numerous health-benefiting vitamins.
The seeds are excellent sources of health promoting amino acid, tryptophan which is great for your brain!
Aren´t you now more excited about pumpkin? I hope so!
Let´s move on to the menu, where I´ll show you that you how versatile this veg is.. you have have it in multiple delicious ways for breakfast, luch, dinner, snack and dessert.
And now, let´s dive into this week's spicy menu.⬇️
SATURDAY:
✅ Get a nice variety of squashes, I like to mix different types, but it´s up to you and what´s available.
✅ Make a homemade pumpkin puree - peel the pumpkin, remove the seeds (you can clean them and store for later), cut in chunks and place in a steamer for about 15 min or until really soft. Then put those steamed chunks in a food processor and blend until you get a puree. Let it cool down and store in the fridge for a few days or in a freezer for much longer.
✅ Soak chickpeas overnight.
SUNDAY MEAL PREP:
✅ Make SPICY PUMPKIN SOUP - the most comforting soup I´ve ever tried. You can do a big batch and freeze portions for later.
✅ Make SQUASH DAHL - another great big batch recipe I love to find in my freezer when life gets busy.
✅ Make PUMPKIN HUMMUS
✅ Make VEGAN PUMPKIN CAKE
Well done! Easy, right? 🤷🏼♀️
More delicious pumpkin ideas…
FEIJOADA WITH OKRA - every time I find okra on the local market, I just grab it for this dish. It´s very soothing for a cold day or just anytime - a perfect combination of Oriental flavors and works very well for big batch cooking and freezing.
TREAT OF THE WEEK.
This vegan version of pumpkin pie came out really great and I really encourage you to try this VEGAN PUMPKIN PIE.
And why I chose vegan? For me it´s just easier to digest, didn´t even feel it in my belly… and I like that.👌🏼
Enjoy, take care of yourself and let me know in the comments which one was your favorite.
Have an awesome week! 💙