The Low Fodmap Gourmet

Gourmet Recipes for people who need to follow the Low Fodmap Diet and are also Lactose and Gluten Intolerant!

Pumpkin a ‘superfood’

Pumpkin Recipes for lowfodmap, diabetic, vegan, lactose and gluten intolerant diets.pumpkins

Pumpkins are jam-packed full of essential vitamins and minerals, just one cup of cooked pumpkin contains over 200 percent of our recommended daily vitamin A requirements. It is low in cholesterol, high in fiber, rich in potassium, vitamins C, E, Riboflavin and Folate.

The flesh, seeds and flowers of the pumpkin can all be eaten, they can be dried, baked, and even made into cloth.  The traditional peoples of the Americas used pumpkin in many different ways, for food and to weave into mats before the European people arrived on their shores.  At times pumpkin was considered to be animal fodder and is often grown or sold for animal feed.

Roasted Pumpkin and Peanut dip with Cilantro

pumpkin peanut dip

I like to start by cutting my pumpkin in half then scoop out the seeds.  I then bake the two halves in a large baking tray at 180 C for 1.5 hours.  When the pumpkin is cooked I scoop all of the flesh away from the skin and store in an airtight contain in the fridge util I am ready to use it.  This is a good base for many dishes.

Taking half of the cooked pumpkin run it through a vita-miser with half a cup of roasted ground peanuts and half a bunch of fresh cilantro, add salt and pepper to taste.  This can be used as a dip on its own or as part of an entree.  It’s great with fresh vegetables straight from the garden and some warmed olives.

Roasted Pumpkin Peanut and Cilantro Soup

pumpkin soup

Two cups of the Pumpkin Peanut and Cilantro dip makes a delicious soup with a few small additions.

Place 2 cups of the dip into a heavy based saucepan add 2 cups of lactose free milk and one cup of coconut milk and stir through whilst warming over a low heat.  Finely chop a few tops of the green tops of spring onions and serve with a spoonful of yogurt.

Roast Pumpkin Dahl

As part of my ‘use all of my pumpkin’ and make as many different dishes as possible I came up with this Pumpkin Dahl.

Sauté a few of the green tops of spring onions, bell pepper, chilli and cumin seeds in Coconut Oil.
Add a couple of chopped tomatoes, garam masala and some curry powder or paste and salt to taste, cook until soft.
Stir through 2 cups cooked pumpkin and a can of brown lentils.
Heat through and serve with rice and a yoghurt raita.

Full recipes will be published shortly on the recipe pages of this blog along with more ways to use up a pumpkin. (Pumpkin Dumplings, Burgers, Nut-loaf and Bread)

 

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