Gluten Free, Dairy Free, Lots of Veg
Audio Recording Available At Bottom of Post
What a lovely dish this was, very flavoursome, the perfect amount of heat while still keeping its flavour. This dish can be served with or without rice as the pumpkin and sweet potato have enough carbohydrates in the to keep you full. If you were to serve this with rice you could make the dish spread between more people. I am very much looking to having this dish on Halloween evening as I start my own tradition of having pumpkin-related dishes on the 31st of October! If you try it be sure to send me a message or tag me with #thehealthpuzzle.
1 Onion Diced
2 Garlic Cloves Crushed
2 tbsp Olive Oil
2 Chicken Breasts Chopped Into Bite-Sized Pieces
400g Chopped Tomatoes (Canned or Fresh)
1/2 tsp Dried Coriander *Optional
1/2 tsp Chipotle Chilli Flakes
2 tsp Cumin
1 tsp Cinnamon
1 Handful Sultanas
Garlic, Pumpkin and Sweet Potato Mash
700g Pumpkin Cut into 1" Chunks
700g Sweet Potato Cut into 1" Chunks
2 tbsp Olive Oil
1 Clove Garlic
Rice (Boiled/Microwaved) *optional
Tender Stem Brocolli (Steamed Whole)
Red Cabbage (Chopped and Steamed)
1) Cut up the pumpkin and sweet potato (this can be done in the morning and left in the fridge in an airtight container if it helps).
2) Prepare the garlic and onion.
3) Pre-heat the oven to 180 degrees.
4) Place pumpkin and sweet potato on a baking tray and pour some olive oil on top before seasoning with salt and pepper. Roast for 50 minutes.
5) Prepare chicken.
6) Pour olive oil into a large frying pan and heat.
7) Cook the chicken until it becomes golden in colour.
8) Add the onion and garlic and cook until soft.
9) Add the tomatoes, coriander, chipotle chilli flakes, cumin, cinnamon, sultanas, salt and pepper and simmer for 20 minutes stirring occasionally.
10) While everything is cooking prepare your rice, tender stem broccoli and cabbage (or other vegetables).
11) Place a clove of garlic, roasted pumpkin and sweet potato along with the salt and pepper into a blender and process until it forms a smooth paste (or mash).
12) Plate up and serve.
If you have leftovers then this can be kept in the fridge for up to three days and in the freezer for 3 months. Please check the reheating/storage recommendations on the chicken and rice that you have used.
Purchase a larger pumpkin and then use the other half to make a pumpkin soup (see next weeks blog post).
Buy a full-sized free-range chicken, I purchased mine from Lidl for about £5. Take off the bits you need for the recipe, roast the rest and use it in your pumpkin soup, sandwiches, or for your Sunday roast. Then put the carcass (bones) into a slow cooker with half a cup of apple cider vinegar and the rest filtered water and leave it to cook on a low heat for 12-72 hours (the longer the better). This bone broth is very good for gut healing and protection as well as many other things. Use it in soups in place of stock, the base of gravy or simply drink it!
Crush your garlic 10 minutes before you want to use it as this allows the enzyme alliinase to work on the allicin within the garlic increasing its therapeutic potential.
Consider swapping your table salt for Himalayan pink salt or crushed sea salt to get extra minerals.
You can use raisins instead of sultanas.
Increase the amount of chilli flakes if you would like to make this dish hotter or remove the chilli if you prefer your dishes less hot. If you don't get on well with chilli consider swapping it for ginger instead.
You could chop your vegetables in advance i.e. in the morning before you go to work/school. Just place all prepared ingredients in the fridge during the day to keep them fresh.
You can use coconut oil instead of olive oil but just be sure not to use vegetable oil. This is because when you cook oil on a high heat which you do for this dish, vegetable oils easily oxidise whereas olive oil and coconut oil oxidise less easily due to their higher antioxidant content. Oxidised oil has been shown to create inflammation in the body leading to lots of unwanted medical conditions.
In order to keep the dish warm for longer try placing your bowl into the microwave for 1 minute to heat it up before serving.
To make this dish vegan or vegetarian swap the chicken out for tofu, tempeh, Quorn, potatoes or chickpeas.