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I absolutely could not miss including pumpkin in our series on super foods. Pumpkin is by far my favorite super food and rice pudding is such a comfort food that it just made sense to combine the two for a delicious creamy bowl of happy childhood. I don’t remember having rice that often as a child but when we did, I loved it when there was some left over and I would ask my mom if she would make sweet rice which it turns out was rice pudding. It makes me feel good just remembering it but not as good as this super food will make you feel. Pumpkin is rich in anti-oxidants and vitamins. It is very low in calories yet a good source of vitamin A, flavonoid poly-phenolic antioxidants like leutin, xanthins and carotenes. Cinnamon is also one powerful spice. It has been shown to have anti-clotting abilities, anti-microbial activity, and blood sugar control among other good for you things. Cook up some of this spicy pudding and make some happy memories of your own.

Kristy

Ingredients:

• 1/2 cup brown rice syrup or coconut nectar
• 1 vanilla bean, split lengthwise or 1 tsp vanilla extract
• 1 tsp cinnamon
• 1/8 tsp ground ginger
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 cups milk (I used oat milk)
• 1 1/4 cups sweet brown rice or short grain brown rice or Arborio rice
• 8 ounces pure pumpkin puree
• 1/3 cup unsweetened or apple sweetened dried cranberries (optional)
• 1/4 chopped toasted pecans (optional)

Preparation:

1. Place the rice in a mesh strainer and place under running water for 1 minute to rinse the rice. (skip this step if using short grain brown or arborio rice) Set aside to drain.
   

   Simmer milk with syrup, spices and vanilla bean

2. In a large saucepan, combine syrup, vanilla bean, (if using vanilla extract, add later with the pumpkin puree) spices, and 1 cup milk.
3. Heat to boiling over medium heat. Reduce heat to low and simmer 5 minutes.
4. Remove the vanilla bean, scrape the seeds and add them back into the milk.
   

   Stir in rice and remaining milk

5. Stir in the rice, turn the heat back up to medium and add the remaining 3 cups of milk, slowly 1 cup at a time. Let the mixture come back up to a simmer each time before adding more milk.  Return to a boil. Reduce heat to low.
   

   If a skin forms just stir back into the milk

6. Simmer, stirring frequently for 40-50 minutes or until the rice is tender and most of the milk is absorbed but still creamy. It may form a skin in between stirring but don’t worry, just stir it back into the milk.
7. Stir in the pumpkin (and vanilla extract now if using in place of the vanilla bean).
8. Add the cranberries and pecans if using.
9. Cook a minute or two more to heat the pumpkin.
10. Serve warm and enjoy.

Nutritional Info:

Makes 4 servings.

Serving size about 1 cup.

Nutrients per serving:  Calories: 450, Cal. from Fat: 12.5, Total Fat: 1.5g, Sat. Fat: 0g, Carbs: 98g, Fiber: 4.5g, Sugars: 29g, Protein: 13.5g, Sodium: 153mg, Chol: 0mg

Notes:

Sweet brown rice can usually be found in health foods stores or in asian markets.

Leftover pudding can be stored in an airtight container in the fridge for up to 5 days.

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Just 1 whole orange or grapefruit completes your daily requirement of vitamin C as well as providing phytonutrients along with folate and potassium. Blood oranges contain anthocyanin, which may help prevent stroke and urinary tract infections and reduce the risk of cancer. Red and pink grapefruit, higher in vitamin A than yellow grapefruit, contain lyopene which may reduce the risk of some cancers and heart disease. Honey is also a superfood because it acts as an antioxidant and contains oligosaccharides, which increase the good bacteria in the colon. When choosing honey, the darker it is the more antioxidants it contains. That all said, these tangy-sweet citrus cups are so good that their super nutritional value are a wonderful bonus to an already wonderful treat.

Kristy

Ingredients:

• 2 cups citrus of your choice, I used;
• 1 ruby red grapefruit
• 2 oranges
• 2 blood oranges
• 1 Meyer lemon (if you can’t find a Meyer lemon just omit it as a regular lemon would be too tart)
• 1 lime
• 1/4 cup reserved juice from cut citrus
• 2 tbsp raw dark honey or coconut nectar
• 1/2 tsp ground cardamom (or cinnamon if you don’t like cardamom)
• 2 tbsp chopped pistachios (optional)

Preparation:

1. Supreme cut all the citrus fruit (see tips and tricks for how to supreme citrus),saving all the juice from the leftover membrane by squeezing it over a bowl. There should be about a 1/2 cup juice after all the citrus is cut. Reserve 1/4 cup.
   

   Squeeze juice from cut citrus membrane and reserve

2. Squeeze the juice of the lime in with the saved juice.
3. Preheat broiler to high.
4. Place the citrus supremes into 4 ramekins or 1 larger baking dish. An 9 inch pie plate works well. (If using ramekins, place them on a baking sheet to catch any drips).
5. Pour 1/4 cup juice into a small glass bowl, add the honey and ground cardamom. Warm in microwave for about 20 seconds or until warm enough for the honey to mix in with the juice.
   

   Spoon the juice mixture over the citrus

6. Spoon the juice mixture evenly over the fruit.
7. Place under the broiler for 6-8 minutes or until the fruit is warmed and the top is slightly browned.
8. Garnish with chopped pistachios if using.

Nutritional Info:

Makes 4 servings.

Nutrients per serving:  Calories: 100, Cal. from Fat: 0g, Total Fat: 0g, Sat. Fat: 0g, Carbs: 28.5g, Fiber: 0g, Sugars: 25.5g, Protein: 0g, Sodium: 0mg, Chol: 0mg

Notes:

This dish is best eaten right away.