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Roasted Pumpkin Wedges

Roasted Pumpkin Wedges

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  • One 5-pound pumpkin
  • 1 Tablespoon apple juice concentrate*
  • 1 Tablespoon cinnamon


Preheat the oven to 400 degrees.

Peel the pumpkin the same way you would peel a honeydew melon. Cut off the top and bottom so that pumpkin "stands" steady on your surface. To keep the pumpkin from moving, keep a wet towel underneath. Then, going from top to bottom with a sharp knife, filet the skin off. Next, cut pumpkin into long wedges. Remove pulp and seeds.

Season your wedges with cinnamon and apple juice concentrate.

On a large, nonstick baking sheet, bake for 25 minutes or until browned. Serve hot.

Nutritional Facts


Calories Per Serving37

Folate equivalent (total)21µg5%

Roasted Pumpkin Wedges with Pumpkin Seed Pesto

Choose pie pumpkins that are less than 4 pounds for this recipe. Leave the big guys for jack-o-lanterns.
If eight servings are too many, let the wedges cool, then scoop out the pulp and freeze in storage bags for up to four months.
Omit the herbs if you prefer to use your pumpkin in sweet recipes.
Save time: ditch the seeds, use pesto, jam, or your favorite sauce.

Smoky Garlic Roasted Pumpkin Wedges

With crispy edges, a deep smoky flavor, and a subtle sweetness, these roasted pumpkin wedges make a hearty and delicious Thanksgiving side!

It’s ready in 30 minutes and requires just one pan, making it a great last minute side dish!

This recipe almost doesn’t require instructions as it’s pretty straightforward.

We start by preparing the marinade that consists of olive oil combined with maple syrup, garlic, salt, and spices. I went with smoked paprika and cumin that balances well with the natural sweetness of the pumpkin. Feel free to use your favorite spices and/or herbs like thyme, rosemary, or sage.

Once our marinade is ready, simply brush each pumpkin wedge on both sides and pop in the oven for 15 minutes.

Flip and roast for another 15 minutes, or until golden brown. Done!

To serve, I topped with roasted slivered almonds for extra crunch, and fresh cilantro. You could also serve these pumpkin wedges with a simple lemon tahini dipping sauce on the side.

If you are looking for an easy, quick, and delicious side for the holidays, these pumpkin wedges won’t disappoint! It’s smoky, garlicky, and super tender with crispy caramelized edges!

Low FODMAP Roast Pumpkin Wedges

Perfectly roasted low FODMAP pumpkin wedges recipe, topped with feta cheese. An easy appetizer for fall entertaining or a side dish for the holiday season ahead!

This beautiful Low FODMAP Roast Pumpkin Wedges recipe proposes new ways to enjoy your oven baked pumpkin. It’s a game changer when it comes to flavor and you can easily make it with two simple hacks!

1st hack

Make a simple homemade herbed marinade and massage the pumpkin wedges before roasting. This quick marinade includes basic ingredients such as: olive oil, thyme, rosemary, oregano, paprika, salt and black pepper. And if you don’t like to get your hands dirty, you can use a big ziplock bag to massage and coat the pumpkin.

2nd hack

The balance of flavors of the sweet pumpkin with the salty feta makes all the difference!! And it’s what makes this recipe perfect for an appetizer but also for a side dish. Of course it is also possible to serve the roast pumpkin wedges as a side dish without the feta cheese. It will still be favorful, due to the marinade mentioned above.

Which pumpkins are low FODMAP?

When it comes to pumpkin, unfortunately we don’t have many low FODMAP options for the first phase of the diet. According to Monash University we can have, per meal:

  • Green serving: japanese pumpkin / kabocha squash (pictured below). No fodmaps detected. We can eat freely, according to appetite. Great!!
  • Green serving: pumpkin seeds (pepitas). Recommended serving: 2 tablespoons
  • Yellow serving: up to 1/3 cup (75g) of cannedpumpkin (GOS and fructan)
  • Red serving: up to 1/3 cup (45g) of butternut squash (GOS and mannitol)

With a hard deep-green skin and an intense yellow-orange color on the inside, the Japanese pumpkin has an exceptional sweet flavor and a texture similar to pumpkin and sweet potato combined. An average kabocha weighs two to three pounds and can taste like russet potatoes or chestnuts. No wonder it can make an amazing side dish.

This kabocha squash is not easy to find here in Europe, but sometimes you can spot them in season, on the local farmers’ market. And because this is the only pumpkin we can eat, I love creating new recipes from muffins to soups. Check out my collection of low FODMAP pumpkin recipes below.

Japanese pumpkin/ kabocha squash soups

Japanese pumpkin/ kabocha squash stews

Japanese pumpkin/ kabocha squash side dishes

Japanese pumpkin/ kabocha squash sweets

And if you’d like to know how to make pumpkin seeds and pumpkin seeds pesto, check out this post.

This Low FODMAP Roast Pumpkin Wedges recipe is quick, easy and makes a delicious appetizer or side dish for your Thanksgiving feast or Christmas dinner!

And if you have your own hacks on how to roast your pumpkin to perfection, feel free to share on the comments below. I would love to hear them!

With Honey, Sesame and Sumac

By Sue Lau | Palatable Pastime

Roasted Pumpkin Wedges with Honey, Sesame and Sumac is my recipe of the day.

I’d had some extra pumpkin left after recently making a pumpkin pizza. I decided to roast it as wedges, since that’s how it was left sitting after I cut up pieces for the pizza.

Pumpkin or Other Winter Squash

Often I roast things like butternut squash, which is my favorite squash to roast overall, since it is available almost all of the time.

Pumpkins will be here for about the next month then they disappear into the background. Still, this is something you can make with other types of squash. Delicata is a good idea, as is butternut, which peels more easily than say dumpling or acorn.

You can buy bags of peeled butternut squash if you like to save time. The diced raw squash will work as easily as wedges. You can dice the pumpkin too, doesn’t matter much.

The flavors I had decided on after seeing a local bakery make a crostata with squash, sesame and sumac. I wanted a side dish instead of a pie so did not do that. But it’s an idea if you want to wander off with your own ideas.

Winter squash is very versatile going from savory to sweet and back again. Be creative!

Roasted Pumpkin Wedges with Honey, Sesame and Sumac

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Pumpkin Stew with Chicken and Black Beans

Pumpkin and chicken along with simple black beans dress up this hearty stew with the flavors of the southwest.

  • 650g seasonal squash or pumpkin, peeled and cut into half-moon slices
  • 4 to 5 whole garlic cloves, skins attached
  • 1 large red onion
  • 4 sprigs of rosemary
  • 1 teaspoon cinnamon
  • 1 tablespoon rapeseed oil
  • Sea salt and cracked black pepper
  • 50g mixed seeds
  • 100g soft goats cheese or curd
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon maple syrup
  • 2 tablespoons rapeseed oil
  • 1 teaspoon wholegrain mustard
  1. Preheat the oven to 200˚C/ Gas Mark 6
  2. Place the prepared squash in a roaster along with the garlic
  3. Remove the skin and cut the onion into large wedges and add to the roaster.
  4. Tear in the sprigs of rosemary and sprinkle over the cinnamon, oil and seasoning.
  5. Toss the ingredients together to ensure they are all coated and place in the oven for 30 to 35 minutes or until the squash is tender.
  6. While the squash is roasting make the dressing. Combine all the dressing ingredients in a small jam jar, put the lid on tightly and shake the mixture well. Shake again just before serving to ensure all the ingredients are incorporated.
  7. In the last 5 minutes of cooking, scatter the seeds into the roaster to gently toast.
  8. Once cooked, remove the roaster from the oven and drizzle over the dressing and some fresh rosemary before serving. Alternatively, serve the dressing in the jam jar for your guest to add themselves at the table.

Preheat an oven to 375F and prepare the pumpkin: Halve the pumpkin from top to bottom, scoop out the seeds and stringy guts in the middle, and cut each half into quarters (you’ll have 8 wedges). Use a fork to poke holes all over each wedge (this step is key since the holes let the spiced butter seep into the pumpkin).

In a small bowl, combine the butter, sambal, and salt. Taste, if you like, and add more spice or salt, if you like. Spread even amounts of the spiced butter on each wedge of pumpkin.

Set the pumpkin wedges, skin-side down in a roasting pan (you want them sitting in such a way that as the butter mixture melts, it melts into the pumpkin as much as possible), scatter on the garlic and/or thyme, if using, and cover with foil, and roast for 15 minutes.

Uncover the pan and turn wedges on their sides. Roast 15 minutes, turn the pumpkin wedges on their other sides, and roast until the pumpkin wedges are tender and browned on their edges, another 15 minutes.

* Sambal is a paste made from puréed chiles and garlic. Some brands have other elements, such as garlic, ginger, or lemongrass—any version you like the taste of will work in this recipe, and any version of a chile paste you like will be fine, too. If you feel like it, go ahead and make your own:

Whirl 1/4 cup chopped and seeded fresh red chiles (Thai bird's eye chiles are commonly used) and 1 to 2 cloves of peeled chopped garlic in a blender or food processor (or be traditional and grind them in a mortar and pestle), add 1 to 2 tablespoons of fresh lime juice and/or palm sugar or brown sugar to taste, if you like mix things up by adding a stalk of lemongrass (minced) or a bit of grated fresh ginger.

A little sneak peek.

Low carb: Mediterranean week with Martina Slajerova

This exclusive meal plan is provided by Martina Slajerova. She is a best-selling cookbook author, known for her low-carb and keto recipes.

The meal plan features Mediterranean-inspired low-carb recipes with fresh ingredients like fish, chard, garlic, herbs, and olive oil.

The recipes are handpicked by Diet Doctor’s recipe team from Martina’s bestselling cookbooks: The New Mediterranean Cookbook, Simple Keto, and Beginners Keto.

Mon Tue Wed Thu Fri Sat Sun

Maple Glazed Roasted Pumpkin Wedges

I love the produce available every fall including the greens, mushrooms, chestnuts, apples, pears, and especially the winter squash. I seem to be slightly pumpkin obsessed in particular lately, and I love how versatile the pumpkin can be. Really, it works amazingly well in everything from desserts, baked goods, soups & stews, or as a side dish such as I am showing here. This is one of the easiest yet tastiest recipes I have made in a very long time and it always turns out amazingly well as long as you choose the right squash. In Umbria, we found a pumpkin that was green and orange, round in shape and not too large. (I later found out it is called a sugar pumpkin), but it had fairly solid flesh that held up well to cooking.

Back in North America now, I am experimenting with new winter squash varieties, and found the Calabaza and Blue Hubbard varieties to be very similar to our Umbrian pumpkin. For these wedges to hold up during roasting, you really need to use a hard squash without too much water content. Roasting all vegetables does amazing things to them, bringing out their natural sweetness by caramelizing the sugars within them, but this phenomena seems even more accurate with winter squash. Roasted winter squash is wonderful, and for me tastes like candied vegetables, but brushing it with just a little maple syrup brings it up to an entire new level. I honestly could eat squash cooked this way every day!

As well as being a wonderfully versatile vegetable that tastes so great, winter squash is also very healthy for you as they are low in calories, but are a rich source of dietary fiber, anti-oxidants, minerals, vitamins. Winter squash are also a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E. And don’t throw out the seeds within, because once roasted the seeds are a concentrated source of protein, as well as a good source of magnesium, zinc, and phytosteroids which help lower cholesterol.

How to make Roasted Pumpkin with Brown Butter and Crispy Sage

Begin by choosing a Pie, Sugar, or other cooking Pumpkin. Cut off the top and the bottom of the pumpkin.

A towel can be helpful to rest the pumpkin on to prevent it from slipping on the cutting board while you are cutting it.

Next, cut it in half vertically and scrape out the seeds and the strings. Save the seeds if you would like to roast them later.

Cut the pumpkin into quarters and then into consistent width wedges. Place them on a large baking sheet and toss with a little olive oil, salt, and pepper.

After the pumpkin starts to brown and caramelize, remove it from the oven. On a medium heat, begin to melt the butter. As soon as it is almost all melted, add the sage leaves.

Simmer the butter and sage leaves for 2-3 minutes until the butter starts to darken to gold and smell nutty. Pour the butter and sage on the roasted pumpkin and serve. The sage leaves crisp up as they sit and dry for a minute of two. Sprinkle with large flake sea salt if you wish as a garnish.

Try Cherry Pie with Homemade Pie Filling, Roasted Green Beans with Bacon and Shallots, and Savory Sweet Mashed Potatoes for a few other Fall Favorites that are also PERFECT for the Holidays!

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