This is great comfort food, repackaged as a low FODMAP recipe. It is a great way to get some of the extra nutritional benefits of pumpkin in a wonderful pasta casserole.
Pumpkins are loaded with a variety of nutrients, including fiber, vitamins, minerals and antioxidants.
Superfood: Pumpkin
Raw pumpkin has only 15 calories per 1/2 cup, and is full of iron, zinc, and fiber. It’s high in vitamin C and beta carotene. Pumpkins are also high in lutein and zeaxanthin, substances that may help prevent the formation of cataracts and reduce the risk of macular degeneration Pumpkin is also rich in Vitamin K, potassium, copper, manganese and riboflavin.
And…1/3 cup of pumpkin is considered Low FODMAP. According to Monash University which is the experts on the FODMAP diet.
Ingredients:
1/2 lb hamburger
1/2 lb hamburger
1 pkt 6oz gluten-free pasta
1 T olive oil
2 small green onions (green part only)
1 15 oz jar FODY spaghetti sauce
1 28 oz can crushed tomatoes
1 15oz can solid-pack pumpkin
1 28 oz can crushed tomatoes
1 15oz can solid-pack pumpkin
3/4 c LF ricotta cheese
1T dried italian seasoning (or 1 tsp each basil, oregano, parsley)
1/4 tsp red pepper flakes
1/4 tsp red pepper flakes
1 cup (4oz) shredded LF mozzarella cheese
1/3 cup grated parmesan cheese
1/3 cup grated parmesan cheese
Directions:
1. Preheat oven to 375 degrees. Spray 9×13 inch baking pan with non-stick cooking spray.
1. Preheat oven to 375 degrees. Spray 9×13 inch baking pan with non-stick cooking spray.
2. Cook pasta according to package directions until al dente; drain.
3. Heat oil in large saucepan over medium-high heat. Add ground beef and green onion; cook 3 minutes. Add tomatoes, pumpkin, ricotta cheese, seasonings and red pepper; bring to a boil. Reduce heat to medium-low; simmer 5 minutes. Stir in pasta. Spoon into prepared baking dish; sprinkle with mozzarella and parmesan cheeses.
4. Bake 430-35minutes or until golden brown. Makes 6 to 8 servings.
Guiding Grains 