Nothing screams fall like pumpkin-spiced lattes and Halloween decorations. But do you find yourself throwing out your Jack-o’-lantern a few weeks later without using any nutritious, delicious pumpkin? I say, never again!

Today, we’re talking;

🎃 How to use the whole pumpkin

👻 Learn to prepare a spooky (and healthy) charcuterie board in 10 mins ⏰

🔍 This secret superfood could become your next favourite sweetener

Plus your Free festive recipes below!

Healthy News Doses

This Holiday, Let’s Go Zero Waste and Enjoy the Whole Pumpkin

We all know how to use pumpkin flesh—from casseroles, pasta, and soups to pies, cookies, and cakes. Pumpkin makes any recipe radiate autumn vibes.

But did you know you can eat the seeds and guts, too? Pumpkin seeds are full of valuable nutrients that protect our cells from damage, prevent cancer, and make our skin glow.

To prepare crunchy roasted pumpkin seeds:

1. Wash them and remove the guts and fibres (save those for later!). Dry thoroughly.

2. Toss with your favourite seasonings, salt, and olive oil. Or go for a sweet version with pumpkin spice, coconut oil, and maple syrup!

3. Bake at 350F (177C) until the seeds are toasted and crunchy. Stir every 5 minutes for best results.

4. Transfer to a bowl, let cool, and get your snack on!

Now, you must be wondering what to do with those guts. Let’s call them pulp or stringy parts to make them sound more palatable.

Like the fleshy part, you can use them in baking or cooking! Substitute pulp for puree in your next pumpkin bread recipe or pumpkin spiced oatmeal. Or add the pulp to vegetable broth and blend it for a creamy texture and autumnal flavour.

Lastly, what to do with that weeks-old Jack-o’-lantern sitting on your front porch? It’s simple—compost it! If you don’t have a compost pile, you can contact any free compost collection service (like Compost Connect) in your area to come pick it up.

The Spooky Charcuterie Board Everyone Will Be Talking About For Months

Figuring out what to wear, preparing costumes for your kids, buying candy for trick-or-treating, preparing dinner, decorating the house…You already have enough on your plate to think about complex appetizer and snack ideas.

A charcuterie board is the perfect solution for appearing fancy and appealing to everyone’s tastes while keeping it simple.

Just whip out your giant cutting board and arrange it with various snackable items. You can use anything in your fridge—cheeses, spreads, hummus, olives, pickles. Then add nuts, fruits, veggies, and crackers or chips.

Maybe even some sweet treats like cookies, Halloween candies, or caramelized nuts.

How to make your charcuterie board spooky? Go for Halloween-themed colours—orange, white, black, red. But don’t limit yourself to these colours. Make sure the board looks appealing as a whole.

Add plastic spiders, mini pumpkin or ghost decorations, and googly eyes. Or put a skeleton in the middle of the board and have something red (like sliced tomatoes) representing its guts.

Voila. Just like that, your spooky charcuterie board is ready to impress.

The Heartbreaking Truth About Bread Lovers With Gluten Sensitivity...

And the Sourdough That's Giving Them Their Life Back!

Remember those days? Waking up to the scent of fresh-baked bread filling your home, and the sheer joy of taking that first bite? If you've been haunted by gluten sensitivity, those memories might now feel like a forbidden dream. A cruel tease of what once was…

You've probably tried gluten-free options. Some were 'okay.' Most? Cardboard replicas of the real deal. But here's the thing: It's NOT your fault. You've been handed half-solutions... until now.

What if there was a bread crafted not just to sidestep gluten, but to passionately defend YOU against it?

Introducing the game-changing Gluten-Free Sourdough Bread!

The true secret lies in the ancient art of sourdough fermentation. This isn't just about avoiding gluten; it's about actively breaking down those treacherous peptides that have caused you so much distress.

Envision this: Biting into a warm, soft, flavor-packed slice. No worries, no compromises, just the authentic taste of gluten-freedom. A taste that whispers: "You're safe. You're valued. You're home."

This is YOUR moment. It's time to reunite with the joy of bread. Because every meal should be a celebration, not a compromise.

Don't just eat. REVEL in the magic of our Gluten-Free Sourdough. Experience bread like it was meant to be. For YOU.

Upgrade Your Plate

​​Sweeten Baked Goods and Lattes the Healthy Way

While natural sugar substitutes like honey, maple syrup, and agave are popular choices over processed sugar, they still influence blood glucose levels.

Sugar alcohols, such as xylitol, erythritol, and maltitol, might have a lower glycaemic index (GI) but can also introduce their own set of challenges.

Dates and dried fruits are nutritionally dense and sweet, but prepping them for recipes requires an extra step, like soaking and blending. It's not always the quickest option.

Enter the world of Monk Fruit sweetener. Known as the “Buddha fruit”, this delightful alternative is revolutionizing the natural sweetening realm.

Here's why Monk Fruit stands out:

Naturally Calorie-Free: Unlike many other sweeteners, monk fruit extract doesn't have calories, making it a great choice for those watching their calorie intake.

Suitably Sweet: Monk fruit is many times sweeter than sugar, which means you'll need less of it to achieve the desired sweetness level in your recipes.

Low Glycemic Index: A standout feature is its low GI, ensuring that it doesn’t cause rapid spikes in blood sugar levels, making it suitable for many diabetics.

No Bitter Aftertaste: Unlike some alternative sweeteners, monk fruit is known for its pleasant taste, free from the often-complained-about bitter aftertaste.

Antioxidant Properties: Monk fruit contains compounds known as mogrosides which are antioxidants. This means, in addition to sweetening your dishes, you’re adding a touch of health benefits too.

I've personally found monk fruit sweetener to be a versatile addition to my diet. It's a star in morning beverages like coffees and lattes, and shines equally in desserts like almond butter toast, pumpkin pie oats, and gluten-free pancakes.

Cooking Corner

Pumpkin-Sourdough-Bread Recipe

Yield: 1 hauntingly delicious loaf

Total Time: 150 min

Prep Time: 35 min

Ingredients:

• 100 g gluten-free active sourdough starter

• 300 ml water

• 500 g gluten-free bread flour (such as a blend of rice flour, tapioca flour, and potato starch, often found pre-mixed in stores)

• 100 g pumpkin puree

• 1 tbsp honey, date or maple syrup

• 1 tbsp pumpkin spice (mix of grounded cinnamon, nutmeg, cloves, and ginger)

• 1 tsp ground turmeric (if you want more color)

• 10 g sea salt

• 1 tsp xanthan gum (unless your gluten-free flour mix already contains it)

Prepare the dough:

1. Combine the starter and water in a large bowl.

2. Add the pumpkin, spices, salt, and syrup, and mix thoroughly.

3. In a separate bowl, combine the gluten-free bread flour and xanthan gum. Mix them well.

4. Add the flour mixture to the wet ingredients. Mix thoroughly using a dough whisk or your hands. The dough should have a slightly sticky texture. Cover the bowl and leave to rest for thirty minutes.

5. Follow the stretching and folding process mentioned in the original recipe. Due to the absence of gluten, be gentle, ensuring you don't tear the dough. Leave for another 30 minutes and repeat this process 2 to 4 times.

6. When finished, place the dough in an oiled bowl, cover, and let it rise in the fridge for 10-16 hours.

Shaping the dough:

1. The following day, the dough should have increased in size. Dampen your work surface with water and transfer the dough onto it. Gently shape it into a rectangle.

2. Fold, roll, and proceed as per the original recipe to form a round loaf and let it prove.

3. Prepare with kitchen strings as instructed.

Baking the bread:

1. Preheat a Dutch Oven at 220°C.

2. Carefully place the loaf inside and bake covered for 20 to 25 minutes.

3. Remove the lid and bake for an additional 20 minutes.

4. Cool the bread for about an hour and remove the strings.

Want to know the secret to our Gluten-free sourdough starter? Click here to discover your ultimate guide to gluten-free sourdough baking ;)

Food for Thought

Scientists are working on debunking the myth that all ultra-processed foods are bad. While we all know sodas and chips are bad for us, they say we shouldn’t demonize all ultra-processed foods.

I believe there’s nothing wrong with canned coconut milk (in moderation), and it should be a pantry staple. What are your thoughts? Which ultra-processed food do you think deserves more love?

Remember our lovely Facebook group, where you can post, share, and get inspired!

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