NICKY and SONJA of Creative Concoctions

What doesn’t say ‘autumn’ louder than a loveable pumpkin? 

In today’s column, we bring you our tried-and-tasted Pumpkin Autumn Salad, nutritional info and journaling exercises. Perfect for warming your insides this autumn. 

So grab your pumpkins and pens! Remember, when you make your lantern later, use the scooped-out flesh for hearty soup too!

Journaling #1: Mindful Eating to Conjure Pumpkin Memories

Step One 

  • Smell, touch, taste some cooked pumpkin. Do this more slowly than you usually would. Let the taste and its textures tickle your tongue. (Or stare at the picture if no pumpkins to hand.)
  • Step Two: 5 mins
  • What fond memory comes to mind? 
  • Preparing a lantern on Halloween? Stirring a bubbling pot of thick, splashy soup? A fond mealtime memory, faces, tables, places? 
  • Write a few lines, without thinking or planning, just keep the words coming, bring it alive. What was delightful? 

Reflect: 1 min

  • What one word captures
    this memory? 
  • What does this pumpkin memory awaken in you now?
  • What might you want to revive? 

Pumpkins Fun Facts:

They can be used in sweet and savoury dishes.

Pumpkins are not just for Halloween! They have other family members including squashes so cook all year round.

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Roasting makes them zing!

Nutrition info

Beta-carotene – protects eye health and is a key antioxidant helping to fight against cancer.

Vitamin C – protects against cancer and supports immunity.

Vitamins B1, B3, B6 – supporting energy production and brain function.

High in Fibre – supporting digestion, gut and heart health.

Recipe: Pumpkin Autumn Salad (serves 4 as a main dish)

Ingredients:

  • 600g pumpkin or squash
  • Olive oil
  • thyme
  • 200g quinoa or 400g tin lentils
  • 150g gorgonzola or Feta cheese
  • 100g walnuts
  • 100g baby spinach
  • Salt & pepper

Method:

Pumpkins:

  1. Warm the oven to 180° C.
  2. Slice the pumpkins into wedges, remove seeds and put on a baking tray. Drizzle oil and add some salt and thyme leaves (dried is fine).
  3. Roast for approx. 25 minutes – test them with a fork: if they are soft, they are ready; if not, leave in a little longer. 
  4. When cooked, chop the squash / pumpkin into bite-sized chunks. Take the skin off if it’s a tough one – with some pumpkins the skin is lovely cooked, others are quite hard, so remove it. 

Quinoa

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  1. Cook your quinoa (usually twice as much water to quinoa, simmer for 10 minutes with the lid on, then turn off the heat and leave for a further 5 minutes. But check the instructions on your packet) 
  2. Warm a frying pan and gently toast the walnuts for a few minutes – put aside ready for serving.
  3. Mix the quinoa and pumpkin together and add in most of the gorgonzola and the spinach (tear the spinach into smaller pieces – it doesn’t need cooking, the warmth from the quinoa and squash will wilt it.)
  4. Top with your whole pieces of pumpkin, and sprinkle over the last of the gorgonzola or feta, the walnuts and a few thyme leaves to serve.
  5. Add salt and pepper to taste.
  6. Serving Suggestion
  7. Serve warm or cold with a green salad and lemon juice dressing

Substitutes

Tinned lentils instead of quinoa – use hot or cold; feta instead of gorgonzola

Journaling #2: Instructions for a Heartening Autumn Day [5 mins]

  • Keeping your fond pumpkin memories alive, what instructions can you give yourself for entering into the blustery season? Crisp leaves underfoot, pumpkin soup on the stove. 
  • What keeps you well and centred when daylight shortens? Write as a numbered list or flow as you like. 
  • Reflect: Circle one thing from your journaling that feels delicious and alive for you now. Write your Words of Wisdom for Autumn in six words or less!

Journaling #3: Action!

  • What are you eager to cook, to try, to add a twist to? 
  • What’s the first step? 

Creative Concoctions is a local social enterprise, boosting creative health. For information on our Concoct Your Life workshops and our individual workshops:
Nicky: insta: @nickytorode, diamond-minds.co.uk;
Sonja: insta: @ryenutritionalhealth, ryenutritionalhealth.co.uk


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