We’re favouring more treats than tricks this Halloween with these tasty and warming pumpkin recipes.
Living with Irritable Bowel Syndrome (IBS) can sometimes feel like a horror story, especially when it comes to food decisions. But with a few thoughtful ingredient swaps and a bit of research, you can enjoy some really tasty treats this Halloween!
You’ve carved your pumpkin, popped in a tea light and it is now sitting proudly in the window to ward off any ghastly ghouls…but now you are left with chunks of the bright orange flesh - but before you throw them in the food bin - why not be super resourceful and add to your cooking repertoire with some of these IBS-Friendly pumpkin recipes? Not only are they really good for you, they are comforting and really easy!
Here are three delicious, low-FODMAP pumpkin recipes perfect for using up any leftover pumpkin from Halloween carving. These IBS-friendly recipes use ingredients gentle on digestion, so you can enjoy the treats without the tricks!
Roasted Pumpkin Soup
Serves 4
Ingredients:
- 500g pumpkin flesh, cubed
- 1 tbsp olive oil
- 500ml low-FODMAP vegetable stock (try this one)
- 200ml coconut milk (or lactose-free cream)
- 1 tsp fresh thyme (optional)
- Salt and pepper to taste
Directions:
- Preheat your oven to 200°C (180°C fan).
- Toss the pumpkin cubes with olive oil, salt, and pepper, and roast for 25-30 minutes, or until golden and soft.
- Transfer roasted pumpkin to a blender, add the vegetable stock, and blend until smooth.
- Stir in the coconut milk (or cream) and reheat in a pot if needed. Garnish with thyme and extra pepper.
Enjoy a cosy, creamy soup that’s easy on the gut!
Enjoy a cosy, creamy soup that’s easy on the gut!
Pumpkin & Quinoa Salad
Serves 4
Ingredients:
- 300g pumpkin, peeled and diced
- 1 tbsp olive oil
- 75g quinoa
- 1 handful spinach leaves
- 2 tbsp pumpkin seeds
- 2 tbsp feta cheese, crumbled (optional, choose lactose-free if preferred)
- Salt and pepper to taste
- For dressing: 1 tbsp olive oil, 1 tsp lemon juice, pinch of salt
Directions:
- Preheat oven to 200°C (180°C fan). Toss pumpkin cubes in olive oil, salt, and pepper, and roast for 20-25 minutes until soft and slightly caramelised.
- Cook quinoa according to package instructions, then set aside to cool.
- In a large bowl, combine roasted pumpkin, quinoa, spinach, and pumpkin seeds. Top with crumbled feta.
- Mix the dressing ingredients, drizzle over the salad, and toss to combine.
A refreshing and filling autumn salad with a pumpkin twist!
Pumpkin Spice Overnight Oats.
eServes 4
Ingredients:
- 50g gluten-free oats
- 100g cooked pumpkin, mashed
- 150ml lactose-free milk (or almond milk)
- 1/2 tsp cinnamon
- 1/4 tsp ginger
- 1 tsp maple syrup (optional)
- 1 tbsp chia seeds (optional for added fibre)
Directions:
- In a jar or bowl, combine oats, mashed pumpkin, milk, cinnamon, ginger, and maple syrup.
- Stir in chia seeds if using, and mix until well combined.
- Cover and refrigerate overnight. In the morning, give it a good stir and add extra milk if desired.Preheat oven to 200°C (180°C fan). Toss pumpkin cubes in olive oil, salt, and pepper, and roast for 20-25 minutes until soft and slightly caramelised.
This pumpkin spice breakfast is the perfect way to enjoy autumn flavours without upsetting your tummy.
