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Jack-o-lantern carving and Pumpkin recipes

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Posted by Cags R under General, Nutrition on 30 October 2012 at 12:00 AM

Halloween is tomorrow and if you've not carved your pumpkin to make a jack-o-latern yet then get on it! We're challenging you to Tribe-o-lantern Pumpkin carving - get the Tribe marks on your pumpkin and upload a photo!

Tribesports jack-o-lantern

But what will you be doing with your left over pumpkin guts? Denise L has set you the Challenge to get more pumpkin into your diet as it is low in calories, high in fibre and environmentally friendly as 'tis the season to eat pumpkin! Here are 3 great recipes to get some pumpkin into your belly:

Pumpkin risotto - perfect for a vegetarian friendly main course and perfect with fresh rocket salad

  • Dice up your pumpkin and add to a medium heat pan with garlic, onion and a decent lump of butter
  • Once these veggies are soft, add arborio rice and enough vegetable stock to cover the rice without drenching it.
  • Grind up a liberal serving of black pepper and add to give your risotto a small kick.
  • As the rice absorbs the stock, add more until the rice is al dente (usually 25-30 minutes for a risotto that feeds 4).
  • For added flavour, throw in a splash of white wine along with thinly sliced leek and frozen peas (or fresh if available!) around halfway through cooking.
  • Serve with parmesan (if cooking for vegetarians then check it is veggie friendly) and basil leaves to garnish.

Pumpkin lasagne - now this can be done in 2 ways: 1 as a vegetarian option and the other as a way to stretch your mince a little further

For the meaty filling option 

  • Fry up 1 large onion, 2 cloves of garlic, 500g minced beef, 500g of diced pumpkin (skinned and deseeded), 1 tin of chopped tomatoes, oregano splash of red wine along with any other bolognes staple ingredients that you like (the main point here is to use 50/50 on the amount of mince to pumpkin).

For the vegetarian filling option

  • Fry up 1 large onion, 2 cloves of garlic, 500g of diced pumpkin (skinned and deseeded), 3 diced carrots, 1 slice courgette, 1 tin of chopped tomatoes - slow cook until it is a ragu-lke consistency

To make the lasagne:

  • Pre-heat oven to 180°C/360°F 
  • Make white sauce (see this recipe from scratch or packet is ok)
  • Layer your meat or vegetarian filling, a layer of sheet lasagne (fresh or dried) and the white sauce finishing, finishing with a layer of cheese on top.
  • Place in the oven for around 25-30 minutes, until bubbling at the sides and golden brown on the top.

Baked pumpkin with goats cheese - the perfect starter

  • Skin and deseed pumpkin, cutting it into large squares, around 10cm by 10cm.
  • Drizzle with oil and place in a preheated oven of 200°C/390°F.
  • After around 15-20 minutes, once the pumpkin is beginning to soften, add a thick (2-3cm) slice of goats cheese on top with a light drizzle of oil.
  • Place 3-4 cherry tomatoes (with stems on to keep them together) ontop of the goats cheese and return to the oven for another 15 minutes.
  • Once the goats cheese is browned and the pumpkin is soft, remove from the oven and serve.

Have an awesome Halloween and don't forget to represent Tribesports on your porch!

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