You and the family spent an afternoon out at the U-Pick farm selecting the perfect set of pumpkins. Maybe. Maybe you just grabbed a couple of them at your favorite retailer while you were out doing your errands. Either way, you’ve got pumpkins and some kids itching to etch some faces on them. What do you do with the seeds and pumpkin meat once their decorating duty is done?
There’s plenty of dishes and treats you can make, although finding allergy-friendly twists can be a challenge. Luckily, we did some digging for you to help make the process more fun and flavorful than frightful.
If you’re going to carve your pumpkins, the meaty part won’t be available for use in your recipes, but the seeds sure will. Roasting them is pretty straightforward. Clean and dry the seeds you’ve pulled out of your pumpkin. Toss them in a bit of oil and salt. Spread them on a baking sheet and roast them at 350 degrees for about 15-20 minutes.
What if, however, you really kick your pumpkin seed game up a notch and mix in some spices and seasonings for a different sort of snack? The Oregon Dietician offers up a variety of recipes ranging from sweet and spicy to BBQ. Pick one that works for your allergens. Want more ideas? Wholefully offers up a Pizza Roasted Pumpkin Seed (swap in a dairy-free parmesan cheese sub if needed) and a Dill Pickle Roasted Seed recipe.
Is there anything more autumn than a warm plate of comfort food with a squash vibe? You’ll find no shortage of pumpkin-filled ravioli and butternut squash. The problem, of course, is finding one that’s free of your allergens. For people avoiding wheat, dairy, egg, and even tree nuts, this can be a tough one. If you’re up for making your own, however, recipes like this one from Avocado Pesto are an option.
The recipe suggests using a basil pesto, however, if you’re avoiding tree nuts, that could be a bit tricky. Another option is just a simple brown “butter” sage sauce using your favorite plant-based butter sub and a few fresh sage leaves. It’ll lend a nice smoky, sweet, earthy snap to your ravioli without overpowering the dish.
The thing about pureeing pumpkin and other squash is that it creates a smooth, creamy base without the dairy. This recipe from Simply Quinoa does call for cashew cream, but you’ve got options if you’re avoiding tree nuts. Swap out the cashew cream for a can of coconut cream, silken tofu, or white beans depending on your specific dietary needs.
There’s something special about coming home on a crisp, autumn evening and settling in at the table for a big bowl of steaming soup. Even better when the flavor profile is warm and toasty with hints of cinnamon, ginger, and nutmeg. That’s what this soup from Our Salty Kitchen offers up. As written, it’s free of the 9 major allergens, using coconut milk instead of dairy-based cream and building flavor with onion, garlic, and an assortment of complimentary spices.
Yes, we could make a case for pie as a quintessential breakfast food, but this recipe from Simply Quinoa isn’t that. This recipe is a rich, protein-filled bowl of breakfast that will make you think of a luscious slice of pie. Using quinoa flakes will give you a bowl with an oatmeal feel and opting for your favorite plant-based milk lets you pick and choose what works best for your allergic family.
Quinoa is a great option if you’re avoiding wheat and you want something filling and versatile. You can mix it up and make a sweet dish like the breakfast above or you can dress it up with other roasted autumn vegetables for a savory, filling meal. This recipe from Flora and Vino uses brussel sprouts, pumpkin, coconut milk, and balsamic vinegar to build a warm, toasty bowl of autumn delight.
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