This recipe is a lovely side dish to accompany meat or beans.
It is packed with skin-loving ingredients including pumpkin, leeks, Brussels sprouts and chives.
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.
Leeks are anti-inflammatory and alkalising which can be beneficial for those with eczema, as inflammation and excess acidity in the body can contribute to skin conditions such as eczema (along with other causes including genetics and gut health issues). Leeks are a rich source of vitamin K, folate and manganese which is vital for healthy skin.
Brussels sprouts provide fantastic detoxifying and anti-inflammatory support. Interestingly, one of the ways in which Brussels sprouts provide this is through their omega 3 content (omega 3 is anti-inflammatory). About 1.5 cups of Brussels sprouts provides over 1 third of the daily recommended omega 3 intake.
Notes
If you are short on time, instead of roasting you can peel and cut the pumpkin into chunks and boil them. Mash with milk as recommended in the method section.
If you are following the FID (Food Intolerance Diagnosis program from The Eczema Detox), or are highly sensitive to salicylates you can substitute pumpkin for peeled white potato. Check the FID Shopping Guide and What’s Up with Potatoes Podcast.
If you are following the FID program or an Autoimmune Paleo Protocol, leave out the cashew nuts.
Ingredients
½ butternut pumpkin (approximately 350g / 12oz), deseeded
4 cups of Brussels sprouts (cut into quarters)
2-3 teaspoons of rice bran oil, high oleic sunflower oil or safflower oil
2-3 teaspoons of 100% pure maple syrup
1 teaspoon of quality sea salt (such as iodised sea salt, not table salt)
1 serve of Caramelised Leek Sauce
5 cloves of peeled whole garlic (or less, if desired)
½ cup of dairy-free milk (e.g. rice milk, oat milk or cashew nut milk)
1 small handful of spring onion, finely chopped
1 handful of raw cashews, roughly chopped (must be raw, not roasted as they are rich in amines when cooked)
Method
Preheat the oven to 180°C (350°F).
Place your ½ pumpkin in a large roasting dish and place it in the oven. The pumpkin will take about 40 minutes to 1 hour to cook depending on the oven and size of your pumpkin. Cut the pumpkin into small pieces the decrease the cooking time.
Meanwhile, quarter the Brussels sprouts, place them in a bowl and coat well with the 2-3 teaspoons of rice bran oil, 2-3 teaspoons of 100% pure maple syrup and ½ teaspoon of salt. Set aside. Make the Caramelised Leek Sauce and set aside.
When the pumpkin is nearly cooked (about 15 minutes before), remove the roasting dish and arrange the Brussels sprouts evenly around the pumpkin. Place your 5 peeled garlic cloves around the Brussels sprouts and return the roasting dish to the oven until pumpkin is very soft and cooked through. Keep an eye on the Brussels sprouts to ensure they do not burn (turn the heat down if needed).
When the pumpkin is well-cooked, remove it from the roasting dish but leave the Brussels sprouts and garlic in the oven to finish cooking (about 15 minutes more). It took our Brussels sprouts 30 minutes in total but keep an eye on them as not to overcook, as some ovens are hotter.
While the Brussels sprouts are still in the oven, allow the pumpkin to slightly cool then remove the flesh from the skin.
Place a pot on medium heat with ¼ to ½ cup of dairy-free milk (such as rice milk or cashew nut milk), the pumpkin flesh and ½ teaspoon of salt. Stir them together until the mash is creamy. Turn off the heat.
Turn off the oven once the Brussels sprouts are lightly browned and remove the roasting tray.
On a plate, chopping board or in a bowl, spread out your mashed pumpkin and top with Brussels sprouts, cooked garlic cloves, Caramelised Leek Sauce, chopped spring onion and handful of cashews.
Serve your Pumpkin Mash with Brussels Sprouts and Leeks as a side dish with your favourite meat or beans.
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