Glow & Thrive Longevity Mocktail
As October brings a chill to the air, there’s nothing better than a comforting, creamy dish to warm you up. This Dairy-Free Creamy Pumpkin and Sage Risotto delivers all the richness you crave while also being packed with health-boosting epinutrients that support overall longevity and wellness.
The recipe showcases the nutritional benefits of each ingredient, ensuring that every bite is not only delicious but also nourishing for your body. Let’s dive into the epinutrients behind this fall favorite!
Epinutrient Insights:
This dairy-free version doesn’t compromise on taste or health benefits. Here’s a closer look at the key ingredients that make this dish both nourishing and flavorful:
- Pumpkin (Beta-Carotene, Fiber): Pumpkin is rich in beta-carotene, a precursor to vitamin A that supports eye health, immune function, and skin health. Vitamin A can also increase the expression of the TET enzymes that remove methyl groups from hypermethylated genes (thus turning good genes on). Its fiber content aids digestive health, promoting a healthy gut microbiome—key to longevity.
- Olive Oil (Monounsaturated Fats, Antioxidants): Olive oil is packed with heart-healthy monounsaturated fats and antioxidants like oleocanthal, which has anti-inflammatory effects that mimic those of ibuprofen, supporting overall wellness.
- Garlic (Allicin, Selenium): Garlic offers allicin, known for its antimicrobial and anti-inflammatory properties, along with selenium, an essential mineral that plays a role in antioxidant activity and immune health.
- Onions (Quercetin): Onions provide quercetin, a flavonoid with powerful antioxidant and anti-inflammatory effects. Quercetin is linked to improved cardiovascular health and a reduced risk of chronic diseases. A key epinutrient and a potent senolytic, quercetin also helps to optimize genetic expression and slow down aging.
- Sage (Rosmarinic Acid, Antioxidants): Sage is rich in rosmarinic acid, an antioxidant that supports cognitive health and provides anti-inflammatory benefits, contributing to overall well-being. Other than having potent antioxidant and anti-inflammatory properties, rosmarinic acid can also help optimize and rebalance DNA methylation.
- Arborio Rice (Complex Carbohydrates): Arborio rice is a great source of complex carbohydrates, delivering steady energy while its high starch content gives risotto its creamy texture, making this dish a satisfying comfort food.
- Nutritional Yeast (B Vitamins, Protein): Nutritional yeast is an excellent dairy-free substitute for Parmesan, providing a cheesy flavor while delivering B vitamins and protein, both crucial for energy metabolism and immune health.
Why This Dairy-Free Risotto is the Perfect Fall Dish
This risotto not only embodies the essence of fall with its rich pumpkin flavor and comforting texture, but it’s also a nutrient-dense meal that aligns with a health-focused, longevity-supporting diet. It makes for a great starter / first course or can serve as a side dish to a protein main meal, such as chicken or legumes. Packed with specific epinutrients, this dairy-free version allows you to enjoy all the benefits of a creamy, flavorful risotto without the use of dairy.
Whether you’re looking for a satisfying dish to celebrate the season or a meal that nourishes your body from the inside out, this Dairy-Free Creamy Pumpkin and Sage Risotto is a must-add to your October menu.
Enjoy every bite knowing you’re supporting your health and longevity!
| Dairy-Free Creamy Pumpkin and Sage Risotto with Epinutrient Focus |
Dairy-Free Creamy Pumpkin and Sage Risotto with Epinutrient Focus
| Servings |
| 2people |
| Servings |
| 2people |
Ingredients
- 4 cups chicken or vegetable broth low sodium, homemade or store bought
- 1 tbps. olive oil
- 1 tbsp. Olive oil or ghee
- 1 medium Onion finely chopped
- 2 cloves Fresh garlic minced
- 1 cup Arborio rice
- 1 cup Pumpkin puree canned or fresh
- 1 tsp. fresh sage chopped; alternatively use ½ teaspoon dried sage
- 1/4 cup nutritional yeast use less or omit for a milder taste
- Salt and pepper to taste
- Optional: for garnish raw pumpkin seeds
Servings: people
Units:
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Ingredients
Servings: people
Units:
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Instructions
- Prepare the Broth: In a saucepan, heat the vegetable broth over low heat to keep it warm throughout the cooking process. Alternatively, make your own bone broth with our recipe: https://www.drkarafitzgerald.com/recipe/leaky-gut-bone-broth/
- Sauté Aromatics: In a large skillet, heat the olive oil and ghee over medium heat. Add the chopped onion and garlic, cooking until the onion is translucent, about 3-4 minutes.
- Toast the Rice: Stir in the Arborio rice and cook for 1-2 minutes until the rice is lightly toasted and coated with the oil and butter.
- Add Broth Gradually: Begin adding the warm vegetable broth, one ladle at a time, stirring frequently. Allow the rice to absorb the broth before adding more, continuing this process for about 18-20 minutes until the rice is creamy and al dente.
- Incorporate Pumpkin and Sage: Once the rice is cooked, stir in the pumpkin puree and chopped sage. Mix until well combined and heated through. Add the nutritional yeast and season with salt and pepper to taste.
- Serve Warm: Plate the risotto and garnish with pumpkin seeds if desired. Enjoy this rich and creamy dish!
