Ahoy! Get your sexy sea legs into shape with this delicious pumpkin boat recipe.
Health Benefits
Butternut pumpkins are moderate in salicylates and low in amines and are a part of the Eczema diet programs, however, other types of pumpkins are high in salicylates not a part of the eczema diet programs.
Pumpkins are a rich source of skin-loving beta-carotene, which converts to vitamin A and helps to protect your skin from dehydration and sun damage. Pumpkins are a good source of vitamin C, potassium, copper, vitamin B2, manganese, vitamin B5 and dietary fibre.
Paleo option: make this Paleo friendly by swapping the black beans for organic beef mince. Favour high oleic sunflower oil (organic if possible) and Cashew Cream or Caramelised Leek Sauce.
To make the perfect drizzle, use a squeezie sauce bottle and test run it on an empty plate until you have perfected your zig zag. Make six boats and save them for snacks, or prep a meal for two people. Savour them on their own or with a side salad.
Makes: 6 boats (serves 3)
Preparation time: 30 minutes
Cooking time: 45 minutes
Ingredients
1 butternut pumpkin
1 teaspoon of rice bran oil, high oleic sunflower oil or safflower oil
1 x 400g (14 oz) can of organic black beans (Paleo or meat option: 300g (10½ oz) of organic beef/chicken/lamb mince)
¼ teaspoon of quality sea salt (such as iodised sea salt, not table salt), to taste
Optional: ½ teaspoon of garlic powder
2 shallots (scallions/spring onions), washed and finely sliced
A handful of chopped fresh chives or mung bean sprouts to garnish
Method
Preheat the oven to 200°C (390°F) and line a baking tray with a silicon mat or baking (parchment) paper.
Cut the pumpkin and half and then cut each half into 3 large even chunks (boats). Peel and deseed the pumpkin pieces and place them onto the tray. Rub rice bran oil, high oleic sunflower oil or safflower oil sparingly onto each piece of pumpkin. Bake them for 45 minutes or until they are soft.
Meanwhile, if you have not done so already, prepare the Cashew Cream, White Bean Sauce or Leek Sauce and set it aside.
Drain the 400g (14oz) can of black beans and rinse them in water.
Place a medium-sized frying pan or skillet on medium heat, then add the black beans (or mince and ¼ teaspoon of salt). Sprinkle on the optional ½ teaspoon of garlic powder (if using) and lightly cook the beans (or meat) for about 4 minutes or until cooked through. Gently stir your beans or meat a few times.
Stir in the 2 finely sliced shallots (scallions/spring onions) and briefly heat them and then turn off the heat and set the pan aside.
Remove the roasted pumpkin pieces from the oven. Use a spoon to scoop out the middle of each pumpkin piece so it is hollow like a canoe. (Save the leftover pumpkin to use in wraps like our Oat and Leek Flatbread or salads.)
Fill the Pumpkin Boats with the bean mix (or mince) then drizzle on the sauce and garnish them with chives or sprouts and a pinch of salt, if desired.
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