The Main Menu: Pumpkins and carrots, orange is October’s food colour

By JAN MAIN

“Always choose a colourful plate of food, that way you have an assortment of minerals and vitamins.” It’s a simple way of ensuring a nutritious meal. The more colour on the plate, the greater the number of vitamin-rich foods.

As I looked over the selection of vegetables on a recent weekend at the St. Lawrence Market – there was colour everywhere but especially orange, the colour of vitamin A, rich and plentiful in carrots, sweet potatoes, squashes of all sorts including the Halloween pumpkin.

Right now, this orange food is plentiful and at a reasonable cost. Enjoy this tasty vitamin to the fullest.

The following recipes allow you to taste and enjoy orange in every part of the meal from appetizer to dessert.

Carrot Soup

During a recent grocery- shopping there were big bags of carrots on sale at the cheapest price they have been since last summer.

Make the most of carrots in this soup recipe, ideal for school or work lunches. You can make big batches to freeze for up to 3 months to capitalize on its popularity and reasonable cost.

Tip: Because of the process, evaporated milk has twice the calcium of regular milk.

2 lbs (about 6) large carrots, peeled and coarsely chopped
1 large onion, peeled and chopped
1 celery stalk including leaves, washed and chopped
1-2 bay leaves
1 box chicken or vegetable stock (4 cups/1 litre)
1-2 tsp (10 mL) seasoning of your choice: curry powder, thyme, grated, or grated fresh ginger
1 can (354 mL) evaporated milk (rich in calcium), milk or cream
Salt and pepper to taste

In a large saucepan combine chopped carrots, chopped onion, chopped celery, bay leaves, chicken or vegetable stock and seasoning. Bring to boil; reduce heat and simmer until vegetables are very tender. Discard bay leaves.

Pour mixture into blender or food processor and process until smooth. Add evaporated milk and seasoning to taste. Puree. Taste and add more seasoning if necessary.

Makes about 8 cups (2 L) Store in plastic containers dated and labeled with quantities.

Carrot, Sweet Potato or Squash Crumble

This make ahead dish is ideal for serving with roast chicken or turkey- a great entertaining dish! You can choose the vegetables of your choice.

To save preparation time, look for peeled chopped squash in the freezer department. Once the casserole is prepared, it can be covered and refrigerated overnight to re-heat the next day!

2 lbs (about 6) large carrots, peeled and coarsely chopped
2 lbs sweet potatoes or butternut squash, peeled and chopped
3/4 cup (175 mL) orange juice
2 tbsp (25 mL) each, butter and packed brown sugar
1 tsp (5 mL) each, salt and cinnamon
Crunchy Topping
1 1/4 cups (300 mL) breadcrumbs
1/2 cup (125ml) toasted almonds or substitute more breadcrumbs
2 tbsp (25mL) olive oil
1/2 tsp (2mL) salt

Preheat oven to 350 F (180 C). Spray 13×9 inch baking dish with baking spray or brush with vegetable oil. Peel squash and carrots and coarsely chop. In large saucepan of boiling water cook carrots and fresh squash or sweet potatoes until very tender. If using frozen squash add to carrots in last 15 minutes of cooking as they require less time. Drain thoroughly.

Using a food processor of potato masher, puree vegetables until smooth. Beat in orange juice, sugar, salt and cinnamon. Spoon mixture into prepared casserole.

In a large bowl, combine breadcrumbs, almonds, oil and salt. Sprinkle evenly over vegetable mixture. Bake uncovered for 45-55 minutes or until piping hot. Makes 8-10 servings.

Pumpkin Ginger Cake with Citrus Glaze

I love big cakes! They seem to say, ‘I am here to celebrate!’

This is the ideal cake for Thanksgiving season, large enough to serve a crowd with seconds, moist and spicy, ideal for those who do not like pumpkin pie. (If you can believe such a thing!)

1 cup (250 mL) butter at room temperature
2 cups (500 mL) brown sugar, lightly packed
4 eggs
1 can (15 oz) pumpkin puree NOT pumpkin pie filling
1/2 cup (125mL) apple cider or apple juice
3 1/2 cups (875 mL) all-purpose flour
2 tsp (10 mL) each, baking soda and baking powder
1/2 tsp (2 mL) salt
4 1/2 tsp (22mL) each, ground cinnamon and ground ginger
1 tsp (5 mL) ground nutmeg
1/2 tsp (2 mL) ground cloves
1 cup (250 mL) chopped crystallized ginger
1 cup (250 mL) craisins (dried cranberries, optional)
Frosting
3 cups (750 mL) sifted icing sugar
grated rind and juice of one orange and one lemon

In a mixing bowl, beat together icing sugar, rind and juices until well combined. Pour over cooled cake to drizzle down sides.

Preheat oven to 350 F (180 C). Spray a 9-inch (23 cm) bundt pan with baking spray. In a large mixing bowl using an electric mixer beat butter until creamy, gradually beat in sugar, eggs, pumpkin puree and apple cider.

In separate bowl, stir together flour, baking soda, baking powder, salt, cinnamon, ginger, nutmeg and cloves.

Gradually beat in flour mixture until well combined and stir in ginger and craisins until evenly distributed.

Spoon into prepared pan and bake about 55 – 60 minutes or until toothpick inserted in centre comes out clean. Cool on rack. Loosen and unmold onto serving plate.

Drizzle with frosting. Makes 16 servings.