and everything nice

Pumpkin spice and everything nice

Chef Eric Rose

At this time of year, we have a wide range of treats featuring pumpkin spice but that’s not the only fall favorite. Here in Central New York we are blessed with amazing fruits and vegetables like apples and squashes of all types.

Everywhere you look you are bound to see a wide range of treats featuring pumpkin spice. It seems to overshadow most of the other season flavors these days. Everywhere you look you will find new products with this fall favorite. Everything from cereals, muffins, coffees, Chobani’s new yogurt and even animal treats. The world has seemed to have gone PUMKIN CRAZY?

As an acclaimed health coach and chef, I get asked all the time about different squashes and how to best use them. Below are a few of the questions that seem to continuously be asked:

What is your favorite squash?

This is a toss-up between Delicata and Butternut squash. Butternut squash is quite a bit more versatile; it sautés quickly and is especially delicious when roasted. Best of all, it mashes and purees smoothly, with no thick strands or fibrous bits, making it perfect to turn into a luscious soup.

What nutrients are in pumpkin and most winter squashes?

Pumpkins and winter squashes are packed with nutrients, especially beta-carotene and fiber. Our bodies use beta carotene to produce vitamin A. In fact, a half cup of pumpkin provides 200 percent of the current recommendation for vitamin A, along with lutein and zeaxanthin, which are pigments that promote eye health. They are rich in potassium, which helps our muscles contract and nerves fire. Pumpkin and winter squashes are low in calories.

What are some good ways to prepare or eat?

They can be used in a wide variety of creative ways beyond the typical pumpkin pie and roasted squash. Try pumpkin soup or pumpkin hummus. Add some pumpkin puree to pasta sauce or chili. Sweeten pumpkin with some honey and create a pumpkin parfait by layering yogurt with honey-sweetened pumpkin. You also can use pumpkin to substitute for part of the fat in baked goods such as brownies.

Does it make a difference if you start fresh and cook the pumpkin yourself or use canned or processed pumpkin?

Both canned and fresh pumpkin are very nutritious. Canned pumpkin offers one-step convenience; simply open the can and use. “Sugar pumpkins” are smaller, rounder pumpkins that can be used for cooking purposes, and they differ in their texture from the pumpkins used to make jack-o’-lanterns.

Fresh pumpkin can be baked/cooked and used in the same way you would use canned pumpkin. Freshly cooked pumpkin often will have a lighter color and a texture more like sweet potatoes.

Canned pumpkin usually has a stronger pumpkin flavor and results in a pie with a firmer, smoother texture. Pumpkin is pulverized before commercial canning to give it a uniformly smooth texture; however, we do not have an approved (safe) method for canning mashed pumpkin at home.

Pumpkin spice is a popular (and delicious) fall flavor. What spices are usually in it?

Pumpkin spice is a blend of cinnamon, nutmeg, ground ginger, ground allspice and cloves. You can make your own blend at home or purchase ready-to-use pumpkin pie spice. Many recipes to make your own pumpkin spice blend are available online.

Sausage and Delicata Squash Galett

by Eric Rose

Serves 6-8 Ingredients 18 oz Delicata squash 2 cups of mild, cooked sausage 2 Tbsp unsalted butter, divided 2 Tbsp maple syrup, divided ¼ tsp cinnamon 2 sheets of ready-made shortcrust pastry ¼ cup blueberries 4 oz honey goat cheese crumble Arugula for garnish

Instructions 1. Preheat the oven to 400˚F. 2. Cut the squash in half lengthwise and scoop out the seeds and pulp.

Cut each half into relatively thin half-circles. 3. Melt 1 Tbsp of the butter and mix with 1 Tbsp of the maple syrup and cinnamon. Lay the squash slices out in a single layer on a baking sheet.

Drizzle over the butter-maple mixture, toss gently then roast for approx. 20 minutes until the squash is tender but not quite browning. You can do this ahead of time if desired. 4. Cook and drain sausage crumble. 5. Roll out the pastry on a lightly floured surface into a circle. Lay the squash slices on the pastry, leaving a rim around the edge to fold in slightly but only slightly cover on top. Sprinkle over the sausage crumble and blueberries. Melt the rest of the butter, mix with the remaining 1 Tbsp maple syrup and drizzle over the filling. 6. Fold in the sides of the pastry, making slight folds as you go, then bake for approx. 20 min until gently browned. 7. Garnish with goat cheese and Arugula.

Rose Health Chicken Mulligatawny Soup

by Eric Rose

Serves 8 Ingredients 1 Tbsp olive oil 4 Tbsp butter 1 onion, chopped 1 inch piece of ginger root, minced 1 celery stalk, chopped 1 small carrot, diced 2 cup Butternut squash 3/4" 2 small Gala apples, diced 2 tsp curry powder ½ tsp turmeric Salt and pepper to taste ⅛ tsp ground nutmeg 6 skinless chicken thighs or breasts, diced 3 cups chicken broth 2 cups raw cauliflower rice 2 cups coconut milk ¼ bunch cilantro or parsley, chopped for garnish

Instructions 1. Melt butter in a large soup pot over medium heat. Add the onions, ginger, celery, carrots and butternut squash. Sauté until the onions are translucent and the other vegetables are tender. 2. Add herbs and spices, stirring 30 seconds to release their fragrance. 3. Add the chicken and broth to the pot. Bring to a boil, then reduce to a simmer. Cover and simmer 1 hour or until the chicken is cooked through. 4. Add the diced apple and cauliflower rice to the pot. Cover and simmer an additional 20 minutes. 5. Stir in coconut milk and cilantro. Simmer until heated through.

Pumpkin cheesecake

by Jessica Tumino

Ingredients (Crust) 1½ cups almond flour 5 Tbsp butter 1 Tbsp sugar substitute (swerve) ½ cup crushed fine walnut 1 Tbsp pumpkin spice Instructions Bake at 325˚F for 10 mins Ingredients (Filling) 3 pkg. (8oz) cream cheese 1½ cup of sugar substitute (swerve) 4 eggs 1 tsp vanilla 1 can (15oz) organic pure pumpkin 1 Tbsp pumpkin spice Instructions Mix cream cheese and sugar until blended well, add 1 egg at a time, add vanilla and pure pumpkin and spice until combined. Pour over crust and bake at 325˚ F for 55 mins or until center is set. Loosen cake from sides before cooling. Refrigerate 4 hours before serving. SWM

Chef Eric G. Rose is the owner/president of Rose Health and Prospect Partners of CNY.

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