As this season’s cool weather ushers in, many of us may find ourselves turning to familiar comfort foods that make for an ideal hearty autumn meal. And what better defines autumn than the colorful crowd-favorite: pumpkin? Other than its distinctive and delicious taste, pumpkin also contains antioxidants and nutrients that are beneficial to liver health.

A type of winter squash of the Cucurbitaceae family, pumpkins are native to North America, but are enjoyed globally. Pumpkins are packed with nutrients; vitamin A and C being on the top of its list. A cup of pumpkin contains a whopping 245% of our reference daily intake — the recommended nutrient amount — of beta-carotene, which is an antioxidant that converts to vitamin A and plays a very important role in our health. And as we’ve discussed in previous blog articles, antioxidants are critical to liver function, as they help the liver to process chemicals, as well as get rid of free radicals and toxins from all that our body intakes, including food, alcohol, and medications. Pumpkin’s high vitamin C content is also essential in boosting the immune system — which is a priority amid the alarming ongoing pandemic and a budding flu season.

So, as we kick off Fall, ADRLF is excited to share these unique, delectable, liver-friendly recipes that highlight both the rich flavor and  terrific versatility of pumpkin — from snacks, to entrees, even to  — surprise! —  cocktails! And in the name of providing the best prossible protections for your liver health, be sure to mask up, keep sanitizing — and safely: Screen. Vaccinate. Don’t Hesitate!

PUMPKIN PIE ENERGY BALLS (from https://www.delish.com/)

INGREDIENTS:

1 cup old-fashioned rolled oats

1/2 cup unsweetened coconut flakes or shavings

1/2 cup unsweetened almond butter, warmed

1/3 cup unsweetened pumpkin puree

1/4 cup golden raisins

2 tablespoons maple syrup

2 tablespoons chia seeds

2 tablespoons pumpkin seeds

1 teaspoon pumpkin pie spice

INSTRUCTIONS:

1. In a large bowl, mix oats, coconut, almond butter, pumpkin puree, raisins, maple syrup, chia seeds, pumpkin seeds, and pumpkin pie spice until combined.
2. Using your hands, form the mixture into 2” balls. Transfer to a plate or small baking sheet.
3. Refrigerate balls until set, 20 to 30 minutes.
4. Store in the fridge in an airtight container until ready to eat.

PUMPKIN PASTA SAUCE (from https://www.wellplated.com/)

INGREDIENTS:

 8 ounces whole wheat fettuccini – or any other long, thin noodle, such as linguine or spaghetti

1 tablespoon unsalted butter

1 tablespoon all-purpose flour

2 cloves garlic, minced

2 cups nonfat milk

1 cup pumpkin puree, not pumpkin pie filling

3 ounces reduced-fat cream cheese cut into chunks and at room temperature (do not use fat-free)

1 tablespoon chopped fresh sage leaves

1/2 teaspoon kosher salt

1/4 teaspoon black pepper

1/8 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

Pinch ground cayenne pepper

1/2 cup grated Parmesan cheese (for serving)

INSTRUCTIONS:

1. Bring a large pot of salted water to a boil and cook the pasta to al dente, according to package instructions. Reserve 1 cup of the pasta water, drain the pasta, and set aside.
2. Melt the butter in a large saucepan over medium heat. Once hot and sizzling, add the flour, then whisk constantly until it turns a golden color and smells nutty. Add the garlic and cook for 30 seconds. Slowly pour in the milk a few splashes at a time, whisking constantly to smooth any clumps. Increase the heat to medium-high, then let cook, stirring constantly, until the sauce bubbles and thickens for about 8 to 10 minutes. Remove the pan from the heat, then stir in the pumpkin, cream cheese, half of the chopped sage leaves, salt, pepper, cinnamon, nutmeg, and cayenne. Continue whisking until the cream cheese melts and you have a smooth, rich sauce. Taste and add additional salt and pepper as desired.
3. Add the cooked pasta to the pan and gently toss to combine. Thin the pasta with a bit of the reserved pasta water as needed if it seems too thick or sticky. Serve immediately topped with Parmesan and the remaining sage.

ROASTED PUMPKIN WITH MULLED SORGHUM GLAZE (from https://www.loveandoliveoil.com/)

INGREDIENTS:

1 (5 lbs.) North Georgia Candy pumpkin or any good roasting pumpkin

10 medium pearl onions, peeled

2 tablespoons unsalted butter, melted

salt and white pepper

For the glaze:

1/2 cup sorghum syrup

1/4 cup mulled cider

4 tablespoons cold unsalted butter, cubed

2 tablespoons chopped fresh sage

salt and white pepper, to taste

INSTRUCTIONS:

1. Preheat oven to 350 degrees F.

• Remove the seeds and pulp from the pumpkin. Cut the flesh from half of the pumpkin into 1/2-inch cubes; you should have about 2 cups. In a large bowl, toss the pumpkin with the pearl onions, butter, salt, and pepper. Place in a roasting pan and roast in the oven until caramelized and tender yet firm, no more than 25 to 30 minutes. It is important to keep an eye on the pumpkin as it roasts, as it will go from firm to too soft quickly. You want the pumpkin to begin to caramelize but not to overcook.

• To make the sorghum glaze, combine the sorghum syrup and cider in a small saucepan over medium heat and reduce by half. Fold in the butter.

• Toss the pumpkin with half of the sorghum glaze and chopped sage. Return to the oven and reheat. Season with salt and pepper, to taste. Top with additional sorghum glaze as desired.

ONE-POT EGGPLANT, PUMPKIN, AND CHICKPEA CURRY (from http://www.heavenlynnhealthy.com/)

 INGREDIENTS:

1 small hokkaido pumpkin

1 eggplant

2 red bell peppers

3 large handful of fresh spinach

1 can of chickpeas

2 garlic cloves

1 thumb-sized piece of ginger

2 teaspoons of ground ginger

2 teaspoons of ground turmeric

2 teaspoons of cumin seeds or ground cumin

1 small chili

1 tablespoon of homemade or store-bought vegetable stock paste

3 tablespoons of extra-virgin olive oil

2 cans (800g) of diced tomatoes

2 cans (800ml) of coconut milk

2 tablespoons of tamari or soy sauce

brown rice to serve

INSTRUCTIONS:

1. Wash eggplant and red bell peppers and chop them into bite-sized pieces. Cut the pumpkin in half, remove the seeds and cut into bite-sized pieces as well. Wash the chickpeas under running water. Place everything into a dutch oven or large saucepan.
2. Finely chop the garlic, or crush it with a garlic press. Finely chop the ginger. Remove the seeds from the chili (be sure to wear rubber gloves!) and cut it into small pieces.
3. Preheat the oven to 200 °C (390°F),
4. Heat two tablespoons of olive oil in a small frying pan over high heat. Add the garlic, ginger, and chili and sauté it on medium heat for about 2 minutes. Add spices and another tablespoon of olive oil and sauté for another minute. Be sure not to let it burn. Add the diced tomatoes, vegetable stock paste, coconut milk, and tamari, and bring to a boil.
5. Pour the coconut-tomato mix over the vegetables and place the dutch oven into the oven. Cook at 200°C (390°F) for about 30 minutes. If you don’t have a dutch oven, you can place everything into a large saucepan and let the curry simmer at medium heat for about 30 minutes on the stove. The next steps are identical no matter if you are using a dutch oven or saucepan.
6. In the meantime cook the rice according to instructions on the package and wash and dry the spinach.
7. Once the curry is done, place the spinach into the dutch oven or saucepan and stir with a wooden spoon until it is wilted. This should not take more than 3 minutes.
8. Serve the curry with rice and add more spices or vegetable stock paste according to taste.

PUMPKIN HAZELNUT CUSTARD (from https://www.skinnytaste.com/)

INGREDIENTS:

3 large eggs

2 large egg whites

10 tbsp light agave nectar, or sugar

1/2 cup unbleached all-purpose flour, sifted

pinch of salt

1 cup 1% milk

1 tsp vanilla extract

1-inch vanilla bean, split, pulp scraped out

1/8 teaspoon cinnamon

1/8 teaspoon nutmeg

1/8 teaspoon ginger

2/3 cup pumpkin puree, homemade or canned

baking spray

1/3 cup chopped lightly toasted hazelnuts

INSTRUCTIONS:

1. Preheat oven to 425°F. Spray a 9-inch pie plate with baking spray.
2. Add the hazelnuts to the dish.
3. Place the eggs, egg whites, agave, milk, vanilla extract, vanilla bean, cinnamon, nutmeg, ginger, and salt in a blender (or a food processor). Blend until smooth, about 30 seconds.
4. Add the pumpkin purée and blend it well.
5. Add the flour and pulse until well combined.
6. Pour in the batter into the pie dish.
7. Bake for 15 minutes, then lower the heat to 375°F and bake until the center is just set for about 12 minutes.
8. Serve immediately.

PUMPKIN PINEAPPLE AND RUM COCKTAIL (from https://cookieandkate.com/)

INGREDIENTS:

7 ounces (1 scant cup) pineapple juice

3 tablespoons pumpkin purée

1 teaspoon honey or maple syrup (more or less to taste)

1 big lemon, juiced

1/4 teaspoon vanilla extract

1/4 teaspoon ground cinnamon

Pinch of ground ginger

Dash of nutmeg

Dash of allspice or cloves

3 ounces dark rum  (*or, 3 ounces dark rum non-alcolholic substitute, like RONSIN)

INSTRUCTIONS:

1. Pour all ingredients into a blender and blend well.
2. Fill two double old fashioned glasses with ice.
3. Pour the mixture over ice and garnish with a dash of cinnamon.

For more liver-healthy recipes, visit our blog.

To learn more about liver diseases, treatment options, and prevention, click here.