Pumpkin is one of the first food crops that humans consumed in North America. It is believed to have originated in Central America about 7,500 years ago; however it looked nothing like the orange pumpkins we see today. It was much smaller, had a hard outer skin, and a bitter taste. Food can change a lot in over 7,000 years, and I am grateful that today’s pumpkins are softer and much sweeter to the taste.

Pumpkins contain a sufficient amount of beta carotene which the body converts to vitamin A, known for improving eye sight and helping you see better in low light. And just like so many of the foods I use in my cooking, pumpkin is very high in vitamin C, helping to boost your immune system. It’s also a great source of potassium, fiber, iron, folate, and antioxidant vitamin E. Plus, pumpkin is one of the best foods for your lungs due to its carotenoids—lutein and zeaxanthin.

Brown rice is a whole grain and a complex carbohydrate. It’s important to consume complex carbs for their high fiber content and to give our body energy. Tofu is an excellent source of protein and high in both calcium and iron. Putting the two together in the following dish creates a well-balanced meal with different textures and wonderful flavors with the addition of creamy, sweet pumpkin sauce. 

Pumpkin Sauce over Brown Rice, Tofu & Vegetables

4 cups cooked brown rice
2 cups carrots (diced)
2 cups broccoli (cut up)
1 lb. fresh, firm tofu (cut in cubes)
1 T. olive oil
1 T. tamari
1/4 tsp. sea salt

Pumpkin Sauce
1 cup cooked pumpkin
1/4 cup rice non-dairy beverage (or your favorite non-dairy beverage) 
2 T. tahini
1 tsp. sea salt
1/2 tsp. onion powder

Steam the carrots until soft, about 5 minutes, and put in bowl. Steam the broccoli until soft, about 7 minutes, then add to bowl. Put cubed tofu on cookie sheet, add the olive oil and tamari, and mix all together to cover all the cubes with the seasoning. Then lay the cubes in a single layer and bake at 350° for 20 minutes until tofu is browned. Add tofu, cooked brown rice, and the 1/4 tsp. sea salt to bowl and mix all together.

Put pumpkin sauce ingredients in a food processor and puree until smooth. Pour the sauce over all ingredients in bowl and mix all together. Serve right away while warm, or refrigerate and serve cold.

Chef Valerie Wilson has been teaching cooking classes since 1997. She offers weekly, virtual cooking classes that all can attend. Visit http://www.macroval.com for schedule, cookbook purchases, phone consultations, or her radio show, and follow her on Facebook at Macro Val Food.

Excerpt from the Fall 2023 issue of Health & Happiness U.P. Magazine, copyright 2023, Empowering Lightworks, LLC. All rights reserved.