NORTH CAROLINA'S SEASONAL SENSATIONS
Fall is fi nally here! And that means it’s time to snuggle
up with warm, comforting food that’s as good
for the body as it is for the soul – especially several
of North Carolina’s seasonal sensations: pumpkins,
apples, and pecans.
PUMPKINS
In North Carolina, pumpkins are grown more than any other veggie
in the month of October. Not only are pumpkins loaded with
vitamins and minerals that boost the immune system, they also
promote healthy vision and eye function, and are known to reduce
the risk of some cancers and heart disease.
Both the pumpkin’s fl esh and its seeds are rich in alpha-carotene,
beta-carotene, fi ber, potassium, zinc, and Vitamin A. So, eat and
enjoy those pumpkins, but be wary of the delectable treats for which
the pumpkin is deliciously known.
Usually found in pies, cakes, bread, muffi ns, and cookies, pumpkin
can quickly go from being a healthy choice to one that piles
on unwanted pounds. But don’t worry – there are tons of pumpkin
dishes ready for the making that are as healthy as they are
delicious, such as hearty pumpkin soup and the following savory
wild rice and pumpkin cakes.
WILD RICE AND PUMPKIN CAKES
– 1 cup wild rice blend, cooked and cooled
– ⅓ cup dried cranberries
– ⅓ cup dried apricots, diced small
– ⅓ cup carrots, diced small
– ½ cup toasted pecans, chopped
– ¼ cup part-skim milk mozzarella, shredded
– 1 cup pumpkin puree
– Olive oil or cooking spray
– Mesclun greens
Cook the rice according to the directions on the package.
Fold in cranberries, apricots, and carrots for the last 10 minutes
of the cooking time – you just want to cook the carrots and
plump up the cranberries and apricots. Gently fold in pecans,
cheese, and pumpkin.
Divide rice into 10 balls, fl atten each into a cake, and place on an
oiled, foil-lined baking sheet.
Bake 10 minutes at 350 degrees F, or just to heat through, and serve
over a handful of mesclun greens.
APPLES
Th is fall, feed the ones you love a healthy dose of all the wholesome
benefi ts another local seasonal sensation has to off er – the
apple.
With only 85 calories and 5 grams of dietary fi ber per medium
apple, this fruit packs quite the healthy punch. For starters, the
apple’s soluble fi ber reduces cholesterol by absorbing it before it
gets into your arteries. It also helps regulate blood sugar levels.
Insoluble fi ber helps curb the appetite, keeps you regular, and
may reduce the risk of colon cancer.
What’s more, apples, like other fruits and vegetables, aren’t just
low in calories and high in nutrients … they’re also full of phytochemicals,
bioactive substances that appear to have valuable
health benefi ts we’re just beginning to understand.
Th e holiday season is in full swing – and what better time to try
out some takes on healthy and delicious apple recipes, such as
homemade applesauce, apple parsnip soup, apple pie with dried
cherries, or this tasty apple pomegranate crisp. Each dish is sure
to please even your pickiest holiday eater.
24 CIRCA Magazine | October • November • December 2020 | www.circamagazine.com
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