Simple Roasted Pumpkin with Sage
Thanksgiving doesn't have to mean over-indulging in unhealthy fats and sugars. This simple, elegant roasted pumpkin dish is packed with nutrients, full of flavor, and makes for a beautiful, healthy addition to any holiday table. It’s easy to make and highlights the natural sweetness of the pumpkin, perfectly balanced by earthy sage.
The Recipe
The Recipe
Ingredients:
- 1 medium sugar pumpkin (about 3-4 lbs), peeled, seeded, and cut into 1-inch cubes
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon chopped fresh sage leaves
- 1/2 teaspoon sea salt
- 1/4 teaspoon fresh-ground black pepper
Instructions:
- Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- In a large bowl, add the pumpkin cubes, olive oil, chopped fresh sage, sea salt, and black pepper. Toss well to ensure every piece of pumpkin is evenly coated.
- Spread the pumpkin in a single layer on the prepared baking sheet. Be sure not to crowd the pan, or the pumpkin will steam instead of roast. Use two pans if necessary.
- Roast for 20-25 minutes, or until the pumpkin is tender and beginning to caramelize at the edges, flipping halfway through.
- Serve warm as a delicious, healthy side dish.
The Health Benefits of The Ingredients
1. Pumpkin
This quintessential autumn squash is more than just a decoration. It's a nutritional powerhouse. Pumpkin is loaded with Vitamin A (from beta-carotene), which is crucial for vision health and a strong immune system. It's also a great source of fiber, which aids in digestion, helps you feel full longer (preventing overeating), and can help stabilize blood sugar levels. Plus, it's rich in antioxidants that fight free radicals in the body.
2. Extra-Virgin Olive Oil
We're using olive oil as our healthy fat. Unlike the heavy creams or butter used in many Thanksgiving dishes, extra-virgin olive oil is rich in monounsaturated fats, specifically oleic acid, which is known for its heart-healthy and anti-inflammatory properties. It's also packed with antioxidants like vitamin E, protecting your cells from damage.
3. Fresh Sage
This aromatic herb does more than just add flavor. Sage has been used for centuries for its medicinal properties. It is loaded with antioxidants and anti-inflammatory compounds. Early research suggests it may help improve brain function and memory, and its natural compounds can contribute to overall wellness. Choosing fresh herbs over dried (when possible) and over processed flavorings is a simple way to boost the nutrient content of your meal.
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