HAPPY PUMPKIN SEASON PUMPKIN COOKBOOK

11 PUMPKIN RECIPES

DID YOU KNOW?

The word "pumpkin" showed up for the first time in the fairy tale Cinderella.

, A French explorer in 1584 first called them "gros melons," which was translated into English as "pompions," according to History. It wasn't until the 17th century that they were first referred to as pumpkins.

3 NUTRITION HIGHLIGHTS PUMPKIN

1 cup cooked pumpkin contains:

Calories: 49 Fat: 0.2 grams Protein: 2 grams Carbs: 12 grams Fiber: 3 grams Vitamin A: 245% RDI Vitamin C: 19% RDI

Reference Daily Intake (RDI)

4 AMAZING FACTS ABOUT PUMPKIN

PUMPKIN IS GOOD FOR YOUR SKIN Pumpkin is high in beta-carotene and contains vitamins C and E, which can help keep your skin strong and healthy.

BENEFIT HEART HEALTH Pumpkin is a good source of potassium, vitamin C, fiber and antioxidants, which have been linked to heart health benefits.

HIGH IN ANTIOXIDANTS The type of antioxidants found in pumpkin are linked to lower risks of stomach, throat, pancreas and breast cancers.

CAN PROMOTE WEIGHT LOSS Pumpkin is packed with nutrients and has under 50 calories per cup. This makes it a nutrient-dense food. Pumpkin is also a good source of fiber, which may suppress appetite.

CAN STRENGHTEN IMMUNE SYSTEM Pumpkin is high in vitamins A and C, which can help boost the immune system. Its supply of vitamin E, iron and folate may strengthen immunity.

5 DESSERT PUMPKIN PIE

Ingredients Directions

1 pie crust 1. bake the pie crust according to the recipe or 1 15 oz can pumpkin package. Reduce the oven temperature to 325F. 1 egg 3 egg yolks 2. In a large bowl, combine the rest of the ingredients. 1/2 cup sugar Wisk well. 1/2 cup brown sugar 2 tbsp flour 3. Pour the filling the the crust. Bake about 55 minutes, 1/2 tsp salt until filling is set. If the crust starts to turn brown, 2 1/2 tsp pumpkin spice corver it with foil to prevent it from burning. 1 1/4 cup evaporated milk 3. Garnish with whipped cream and pumpkin spice

Garnish whipped cream pumpkin spice

R E A D Y I N : 9 0 M I N M A K E S : 8 S E R V I N G S 9 I N C H P I E

7 PUMPKIN CARAMEL ROLLS

Ingredients Directions

1/4 cup butter 1. In a small saucepan, melt butter over medium heat. 1 cup chooped pecans Add pecans; cook and stir 2-3 minutes or until pecans 3/4 cup brown sugar are fragrant. Stir in brown sugar, cream and honey; 1/2 cup cream cook and stir until sugar is dissolved and mixture 1/4 cup honey begins to darken. Pour into a greased 9-in. square 1 tbsp dry yeast baking pan. 1/4 cup warm water 2. In a small bowl, dissolve yeast in warm water. In a 2 1/3 cup flour large bowl, whisk 2-1/4 cups flour, sugar, pie spice, 1/4 cup sugar salt, baking soda, baking powder and cinnamon. Cut 3/4 tsp salt in butter until crumbly. Add pumpkin, buttermilk, vanilla 1/2 tsp baking soda 1/2 tsp baking powder and yeast mixture; mix well. 1/2 tsp ground cinnamon 3. Turn dough onto a floured surface; knead gently 8- 1/4 butter cubed 10 times, adding additional flour if needed. Roll dough 1/2 cup pumpkin pure into a 9-in. square. Cut into 16 squares; arrange over 1/2 cup buttermil pecan mixture. Cover with plastic wrap; refrigerate 1 tsp vanilla overnight. 3. Remove pan from refrigerator 30 minutes before baking. Preheat oven to 400°. Uncover; bake 24-28 minutes or until golden brown. Carefully invert onto a

platter; serve warm. R E A D Y I N : 4 0 M I N M A K E S : 1 6 S E R V I N G S

8 PUMPKIN CHOCOLATE BUNDT CAKE

Ingredients Directions

2 3/4 cup flour 1. Preheat the oven to 350 ºF & grease a 12-cup (3 L) 3/4 cup sugar bundt pan. 2 3/4 tsp baking powder 2. In a bowl, combine the flour, granulated sugar, 2 1 tsp baking soda ½ tsp baking powder, baking soda, cinnamon, ginger 1 tsp ground cinnamon and salt. 1/2 tsp cardamom 1 tsp ground ginger 3. In a separate bowl, whisk the pumpkin puree, ¾ cup 1/2 tsp salt of the buttermilk, brown sugar, eggs and oil and add 2 cups pumpkin pure this to the dry mixture, whisking until smooth. Divide 1 cup buttermilk the batter in half and add the cocoa powder, 2 eggs remaining ¼ cup of buttermilk and ¼ tsp of baking 1 cup brown sugar powder into one bowl until evenly combined. 1/4 cup vegetable oil 1/2 cup cocoa powder 4. Dollop alternating large spoonfuls of pumpkin and chocolate batter into the pan. Use a skewer to swirl the batter a little bit. Bake the bundt cake for 60-75 minutes, until a tester inserted in the centre of the cake comes out clean. Cool the bundt cake for 30 R E A D Y I N : 7 0 T O 8 5 M I N minutes in the pan and then tip it out onto a rack to M A K E S : 2 0 P O R T I O N S cool completely.

9 MAIN DISHES PUMPKIN SAGE RISOTTO

Ingredients Directions

4 cups stock 1. In a medium saucepan, whisk together the stock and 1 cup pumpkin puree pumpkin over medium heat. Bring to a simmer and 2 tbsp butter reduce the heat to low. Cover and keep warm. 1 shallot finely diced 2. Melt the butter in a large dutch oven or saucepan 1 tsp salt over medium heat. Once the foaming subsides, add 1 tsp thyme the shallot and salt. Cook until softened, 2-3 minutes. 1 1/2 cups Arborio rice Add the thyme and rice and cook for one minute 1 tsp white wine vinegar 1/2 cup grated Parmesan longer. 2 tbsp finely chopped sage 3. Add the white wine vinegar and a ladle of warm 1/4 tsp ground nutmeg stock and cook, stirring occasionally, until the liquid pepper has evaporated. Add another ladle of stock, and 1/2 cup goat cheese continue cooking until evaporated again. Continue cooking, adding a ladle of stock at a time, and allowing to evaporate in between each addition. Cook until the rice is done, but has a bite to it, it should be creamy in texture, and will take about 20-25 minutes.

2. Mix in the parmesan, half of the sage, and nutmeg. R E A D Y I N : 4 0 M I N Season to taste with salt and pepper. Top with the M A K E S : 3 S E R V I N G S remaining sage and goat cheese. Serve immediately.

1 1 VEGAN CREAMY PUMPKIN SAGE PARPADELLE

Ingredients Directions

2 onions diced 1. Bring water to a boil in a medium pot for the pasta. 1 tsp oil Cook the pasta following the instructions on the package. 1/4 cuo oil 2. In a pan, heat a tsp oil and cook the onions until 1/4 cup flour translucent. Set the onions aside in a bowl. Rinse the 1 1/2 tsp salt pan. 1 1/2 cup coconut milk 3. Heat 1/4 cup oil, add the flour, salt and pepper. 1 1/2 water Cook 1 to 2 minutes. 1 cup pumpkin puree 4. Add the coconut milk, water, pumpkin puree, 1/2 tsp pepper nutmeg and maple syrup. Stir constantly until the 1/2 tsp nutmeg sauce thickens.

1 tbsp maple syrup 4. Combine the sauce, pasta, cooked onions and 2 tbsp fresh sage combine. Serve and garnish with fresh sage. 1 tbs pappardelle

R E A D Y I N : 3 0 M I N S E R V E S : 4 1 2 PUMPKIN SAGE PIZZA Ingredients Directions

1/2 pound pizza dough 1. Turn on the oven to 375°F. On a lined baking sheet, 1 cup pumkpin peeled and cut in place the pumpkin dices, 1 tsp oil, salt and pepper. Combine with your hands. Bake about 20 minutes. 1 cm dices

2 1/2 tbsp oil divided 2. Make the white sauce. In a pan on medium heat, 1 1/2 tbsp flour add 1 1/2 tbsp oil, 1 1/2 tbsp flour, salt and pepper. Cook 1-2 minutes, stirring constantly. Add the milk and 1 1/2 cup milk stir regularly until the sauce thickens. salt & pepper 1. Place the pumpkin in a blow. Add honey, nutmeg, 1 tbsp honey and 1 tbsp oil. Season to taste with salt and pepper; 1 pinch grated nutmeg stir in minced sage. 2 tbsp minced sage leaves 1/2 cup shredded Gruyère 4. Preheat oven to 450F for the pizza. Roll out the pizza dough on a floured surface and place the dough 1/3 cup mozzarella on a lined pan. Top with the white sauce, the chesses 1 tbsp grated Parmesan and pumpkin. Sprinkle with torn sage leaves and 1/2 leek, white part thinly sliced leeks. Drizzle with 1 tbsp oil. Bake about 15 minutes until the dough is fully cooked.

R E A D Y I N : 5 0 M I N S S E R V E S : 4

1 3 BREAKFAST BUCKWHEAT PUMPKIN PANCAKE

Ingredients Directions

1 cup buckwheat flour 1. In a bowl, add all dry ingredients. Combine. 1/2 cup all prpose flour 2. In a large bowl, combine all the wet ingredients. 3 tsp. bakin powder Add the dry ingredients to the wet. Mix with a wisk to 1/2 tsp. salt combine 2 tsp. pumpkin spice 3. Lightly oil a pan and heat on medium heat. Form 1 cup pumpkin pure panckaes and cook about 3 minutes per side for 1/4 1 cup milk cup pancake. Garnish with warm molasses, nuts and 1 1/2 tsp. vanilla fresh fruits

R E A D Y I N : 2 0 M I N S S E R V E : 4

1 5 MAPLE PUMPKIN OATMEAL

Ingredients Directions

1 cup coconut mylk 1. Combine all ingredients in a pot on medium heat. 1 cup water Bring to a simmer stirring regularly. Cook about 7 minutes. 1 cup pumpkin pure 1 cup quick oats 3. Garnish with whipped cream and pecans 1/3 cup maple syrup 1 tsp. pumpkiin spice 1/2 cup whipped cream 1/4 cup pecans

R E A D Y I N : 1 0 M I N S S E R V E S : 4

1 6 PUMPKIN CRANBERRY GRANOLA

Ingredients Directions

3 Cups rolled regular oats 1. Preheat oven to 325F. Line a large baking sheet 1 1/4 Cups pecans 2. . In a bowl, add the oil, maple syrup, dried 1/3 Cup pumpkin seeds cranberries and pumpkin puree. Combine. 1/3 Cup sliced Medjool dates 3/4 Cup dried cranberries 3. Add the oats, nuts, seeds and spices. Combine until the wet in thoroughly incorporated into the dry 1 tsp. Cinnamon ingredients. 1 tsp pumpkin spice 4. Spread the mixture evenly onto a large lined baking 1/4 Cup oil sheet. Bake for 20 minutes, stirring a bit near the 1/2 Cup maple syrup halfway point. If you prefer chunkier granola, don’t stir 1/3 Cup pumpkin puree as it breaks up the clusters. Instead, just rotate the pans at the halfway point to ensure even cooking.Once the granola is golden brown after about 25 minutes, remove from oven and let cool completely.

R E A D Y I N : 2 5 M I N + C O O L I N G M A K E S : 6 C U P S

1 7 DRINKS PUMPKIN SPICE LATTE

Ingredients Directions

2 cups milk 1. Add milk, pumpkin puree, and sugar to a saucepan over medium heat. Heat until hot, but do not boil. 2 tbsp. pumpkin puree Remove the saucepan from the heat and whisk in the 2 tbsp maple syrup vanilla, pumpkin pie spice, and the coffee. 1 tbsp vanilla 3. Serve in mugs and garnish with whipped cream and 1/2 tsp pumpkin spice pumpkin spice. 1/2 cup strong coffee Garnish pumpkin spice whipped cream

R E A D Y I N : 5 M I N S E R V E S : 2

1 9 PUMPKIN HOT CHOCOLATE

Ingredients Directions

1 1/2 cup milk 1. Add the milk, cream, chocolate, and cocoa powder 1/3 cup heavy cream to a microwave-safe bowl or jug. Heat in 30 second intervals, stirring after each one, until melted and 3 oz chocolate chopped smooth, and the mixture is hot.Whisk in the pumpkin, 1 tsp cocoa powder vanilla, and spices until fully combined. 1/2 cup pumpkin puree 1 tsp. vanilla extract 3. Serve in mugs and garnish with pumpkin spice. 1 tsp. pumpkin spice Garnish pumpkin spice

R E A D Y I N : 1 0 M I N S S E R V E S : 2

2 0 HAPPY PUMPKIN SEASON!