KOWS Broadcast 09-05-16

Our guest today is Rob Cary, a member of the Sonoma West Medical Center Board of Directors.

Rob talks about the tremendous effort brought forward to reopen our hospital and the job of keeping it open.

Probably the largest campaign ever launched in the west county,

“Open Our Hospital” brought our community together for success.

Miller Phoenix gets saucy, talking about all things sauce.

Sylvie, joins Miller from Honolulu, offering her tropical Mango sauce to the mix.

We also learn of the retirement of one of the icons of radio and television broadcasting.


Download PDF of Below Recipes: PumpkinRecipes10_03_16_KOWS.pdf

Curried Pumpkin Soup with Coconut and Pumpkin Seeds
SERVES: 3 to 4 servings

• Pumpkin Soup
• 1 medium pie pumpkin
• 1 tablespoon olive oil
• 1 bunch scallions,diced
• 2 tablespoons curry powder
• 2-3 cups vegetable broth
• 1/4-1/2 cup full-fat coconut milk
• salt, if needed
• Pumpkin seeds
• 1/2 tablespoon olive oil
• 1/4 teaspoon salt
1. Preheat oven to 400˚.
2. Remove top of pumpkin. Quarter pumpkin and remove seeds, set aside. Scrape out remaining small seeds and the stings. Place each quarter face down in a baking dish and roast for 30-40 minutes or until pumpkin is tender. Remove and let cool slightly. Carefully remove pumpkin from the shell and measure out 3 packed cups of pumpkin and set aside.
3. Rinse seeds, removing any pumpkin left on them. Toss with olive and salt. Spread out on a baking tray and roast until crispy, 10-15 minutes.
4. In a sauce pan heat 1 tablespoon olive oil. Add in scallions and sauté for 2-3 minutes. Stir in curry powder and let cook for 30 seconds more, just until fragrant.
5. Next, add the pumpkin to sauce pan along with 2 cups veggie broth. Bring to a boil, reduce to a simmer, and let cook for 2-3 minutes.
6. Next, add the pumpkin to sauce pan along with 2 cups veggie broth. Bring to a boil, reduce to a simmer, and let cook for 2-3 minutes.
7. Remove from heat and puree with immersion blender (or carefully with a regular blender), adding more veggie broth to reach your desired soup consistency. Return to heat, add in 1/4 cup coconut milk, and let simmer until ready to serve.
8. Serve with an extra swirl of coconut milk and roasted pumpkin seeds.
+ If you don’t want to mess with the pumpkin, pre-made pumpkin will work.

+ In the same line, if you don’t want to roast the seeds (or don’t roast the pumpkin), pre-roasted pumpkin seeds would work or you can use pepitas.

+ Instead of using curry powder, curry paste will work as well but taste the past before using. If it’s overly powerful (or spicy), reduce the amount used accordingly.

I recommend two routes for the curry powder: homemade or buy it from a spice shop (I have a few favorites but I’m digging Oaktown right now). The curry powder in the grocery store won’t do any meal justice! There are so many different ways you can whip up curry powder (I highly recommend just searching for “homemade curry powder” and find the right one for you). I made this with a spicier thai red curry powder but I think any type of curry powder would be delicious! Beyond the spice:
BASE: If I have roasted sweet potatoes or butternut squash around- I’ll toss that in the pumpkin soup as well.
PARSNIPS: I love adding roasted parsnips to this soup- it adds just a hint of sweetness and an extra boost of vegetables.
CURRY SWAP: I’ve made a cross-over version of this ginger butternut squash soupusing pumpkin instead.

Pumpkin Fritters
Adapted from Gina De Palma’s Dolce Italiano: Desserts from the Babbo Kitchen
(If you just want the original recipe, it’s available here.)

1½ cups fresh pumpkin or butternut squash puree, or canned pumpkin
(These are ultra-moist. For a lighter crumb, you may want to reduce the amount of pumpkin.)
2 large eggs
½ cup unbleached all-purpose flour
2 tsp baking powder
½ tsp kosher salt
¾ cup grated Grana Padano or Parmigiano-Reggiano
2 tbs chopped fresh rosemary
Finely ground black pepper, to taste
Vegetable oil for deep frying

Fill a heavy saucepan with a few inches of the oil, and heat it to 340° over medium-low heat, using a candy or frying thermometer to monitor the temperature. If it overheats, turn off the flame and let it cool down. While it is heating, prepare the fritters.

In a medium bowl, stir the pumpkin puree with the eggs. In another bowl, combine the flour, baking powder, and salt. Stir the dry ingredients into the pumpkin puree, and add the grated cheese, rosemary, and black pepper. Stir just until it comes together; do not overmix.

When the oil comes to temperature, scoops tablespoons of dough into the oil, being careful not to splash the boiling oil onto yourself. Fry about 6 fritters at a time, being careful not to overcrowd the pan. Set a timer for 2 minutes to go off from the time you drop the first fritter into the oil. The fritters will flip themselves in the oil when one side is done, but if one fails to flip, gently turn it over.

When the 2 minutes is up, use a spider strainer to move the fritters to a plate lined with paper towels. Let the oil come back up to 340° before frying the next batch. Serve hot.

Pumpkin Empanadas
by MuyBueno • October 20, 2010 • 5 Comments
Author Notes: Growing up we always knew the fall and winter meant lots of sweet and tasty treats we call empanadas. These sweet pastry pockets are filled with whatev (…more)—MuyBueno
Serves 24-30
Pumpkin Filling
• 2 tablespoons butter
• 3/4 cup dark brown sugar, packed firmly
• 1 cup organic pumpkin, NOT pie filling
• 1 teaspoon ground cinnamon
• 1/8 teaspoon ground cloves
• 1/8 teaspoon ground nutmeg
1. Melt the butter in a medium saucepan over medium heat. Stir in the brown sugar until it dissolves with the butter. Stir in the pumpkin and the spices. Continue to stir over medium heat for about 10 minutes. Make sure the filling is not too watery; otherwise let it cook for a couple more minutes.
2. Remove the saucepan from the heat and let it cool down. After it’s cooled off for about 15 minutes, put the filling in the refrigerator to help it set for 30 minutes or overnight.
3. You can make the Empanada Dough while the filling is cooling off.
4. Visit Muy Bueno for more recipes: http://muybuenocookbook.wordpress.com/
Empanada Dough
• 3 cups flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 cup shortening
• 2 eggs
• 1/2 cup milk
• 2 tablespoons sugar
1. Mix the first 3 dry ingredients. Cut in the shortening with the dry ingredients. Works better if you use your hands. Add the eggs, milk and sugar. Continue to work in with your hands. Split the dough in half, wrap in plastic wrap and put into the refrigerator for about 20-30 minutes. Take out one half of the dough and split it into 12-18 balls of dough. Depending on how small you want your empanadas. I prefer one dozen per half of the dough. They also fit nicely on one large cookie sheet.
2. Preheat the oven to 350 degrees. You can fill your empanadas with any preserves made ahead of time.
3. Roll out the dough into small round circles. Add a small dollop of filling on one half of the rolled out dough. Wet the bottom edge of the dough with water to help seal the two halves. Fold over the dough to seal. Seal off the edges with a fork by pressing down along the two edges. This also makes for a pretty pattern when baked.
4. Brush each empanada with egg whites, sprinkle with sugar and puncture each empanada with a fork to allow steam to escape while baking. Spray a large cookie sheet with cooking spray, place the empanadas on the cookie sheet and bake for 15-20 minutes on medium rack in the oven. If after 15 minutes you notice the bottoms of the empanadas starting to brown, move the cookie sheet to the top rack and continue to bake for the last 5 minutes

Pumpkins are indeed some of the most versatile ingredients. they are great in savory and sweet recipes alike. They work in salads, soups, desserts, appetizers and main meals. Added to that, pumpkin is a wonderful source of vitamin A and C, fiber and potassium. It is low in calories (unless you load it up with butter and sugar and pour it in a pie crust :))
Here in the middle east, pumpkins are a popular fall ingredient. They are used to make dips, soups, main dishes and kibbeh.What’s interesting is that many of the pumpkin recipes popular here are vegetarian, like the one I am sharing with you today.

Pumpkin and lentils in a tomato sauce
2 tablespoons olive oil
700 gm (6 cups) (half of a medium pumpkin) pumpkin (peeled, deseeded and cut into cubes)
1 medium onion chopped
2 cups tomatoes peeled and chopped
2 cups lentils washed
5 cups water
1 tablespoon tomato paste
1/2 teaspoon all spice
Saute the pumpkins in the olive oil until they are soft and slightly golden brown, take out of the pot, set aside
(traditionally, the chopped pumpkin is fried for a richer taste and firmer texture but I decided to saute it to make it a little healthier )

In the same pot, saute the onions until they are soft and translucent.
Add the lentils and chopped tomatoes and cook on medium heat for 5 minutes, while stirring.
Add the water, reduce the heat and cook for 40 minutes or until the lentils are done (you can tell by tasting a few).
You may need to add more water depending on how much water your lentils will take up while cooking
Add the pumpkin,tomato paste, salt and all spice and cook for 10 minutes.
Sprinkle with parsley, drizzle with a little lemon juice and serve with pita bread and olives.
Lentils cooking time varies with the brand of lentils. I usually soak the lentils for 15-30 minutes before cooking to reduce the cooking time.
The amount of water you add to the recipe depends on how you like the final consistency. I like it thick and serve it with pita bread. You can make it thinner and serve it with rice if you add more water

Pumpkin Risotto
Health highlight of pumpkin: Pumpkin, humble though it may seem, is actually a superfood. It is high in carotenoids (which are antioxidants), full of fiber, and low in calories. Pumpkin is a good source of potassium, and a very good source of iron, and vitamin c. Despite the natural sugars in pumpkin, it is a strongly anti-inflammatory food. Pumpkin can help protect your vision, regulate your blood sugar, and may even help prevent cancer.
2 tablespoons EV Olive Oil
3 ribs Celery (diced)
1 Onion (diced)
½ teaspoon Dried Thyme (or 2 teaspoons fresh)
1 ½ cups Farro
3 cups Water
1 cup Pumpkin
¼ cup Nutritional Yeast
Salt and Pepper (to taste)
• In a medium/large pot add the oil, onions, celery and thyme
• Cook until the veggies soften, about 3 mins
• Add the farro and water and crank the heat up to high
• Bring to a boil then turn to low and add a lid
• Cook the farro until tender but chewy, about 40 minutes
• Stir in the pumpkin, and nutritional yeast
• Dish up and serve!!

Afghan Sweet and Savory Braised Pumpkin (Bouranee Kadu or Borani Kadoo) Recipe
adapted from Katie Sullivan Morford’s Borani Kadoo recipe in the San Francisco Chronicle
serves 2-3
One 1 pound butternut squash or pie pumpkin
1 medium yellow onion
4 tablespoons vegetable oil
1/2 tablespoon minced garlic
1/2 tablespoon minced ginger
1/2 teaspoon turmeric powder
1 teaspoon coriander powder
1/2 teaspoon chili powder or according to taste
1/2 tablespoon tomato paste or 1/2 cup tomato puree
1 cup water
3 tablespoons sugar
Dried or fresh mint for garnish
Peel the squash or pumpkin. Using a spoon, scoop out the inner membrane and seeds. Cut into 1 inch cubes and set aside.
Peel and place the onion in a food processor and puree.
Heat oil in a medium heavy bottom pan or wok. Carefully add the onion puree and cook on medium-low heat untill it is golden, about 10 minutes. Then add ginger, garlic, turmeric, coriander powder, and chili powder and stir for 1 minute or untill fragrant.
Now add tomato paste or puree, water, sugar and salt, bring to a boil, while stirring.
Add the chopped butternut squash or pumpkin pieces. Reduce heat and simmer uncovered till the squash is cooked, but still holding its shape, about 20 minutes. Add more water while cooking, if needed.
Garnish with mint and serve with garlic yogurt (vegans can use cashew cream instead) and naan.
Garlic Yogurt
1/2 cup plain yogurt
1 clove galic minced
Whisk everything together.

Hula Dula Pumpkin Trifold
By Sylvie – Honolulu, Hawaii

½ pumpkin, mashed
2 Tbs crushed walnuts, almonds, or pecans
2 Tbs dark molasses
Pinch salt
¼ tsp nutmeg
2 Tbs cinnamon
1 Tbs vanilla powder
¼ grated hot pepper
1 Tbs pumpkin seeds
1 Tbs shredded coconut

Combine all of the above

Cook 2 sweet apples
Crush apples and mix with shredded nuts and cinnamon

In a large bowl, start layering as follows:

Bottom layer 1/2 -crushed apple mixture
Than 1 layer of 1/3 mashed pumpkin
1 layer vanilla pudding
1 layer remaining apple mixture
1 layer 1/3 pumpkin mixture
1 layer vanilla pudding
1 layer remaining pumpkin
Top w roasted granola, coconut and pumpkin seeds.

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