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Gourmet Crock-pot Comfort Food: Pumpkin, Pine Nut and Sage Risotto.


Recipe by Kylie Delfino, RHN.

Cold weather and shorter days bring out our desire for comfort foods. Here is a healthy slow cooker option, that will be steaming hot when you come in from an afternoon in the snow!

Pumpkin is an excellent source of fibre; one-half cup serving contains 5 grams of fibre. It helps to reduce bad cholesterol levels, to protect the body against heart disease, to control blood sugar levels and to promote healthy digestion.

Pumpkin is also rich in minerals potassium and magnesium, that are necessary for hundreds of biological functions, including promoting a healthy immune system, balancing fluids and blood pressure, and promoting strong bones.

Pair with your favourite steamed green (swiss chard, bok choy, kale, broccoli) and a small portion of protein such as baked chicken breast or tofu for a complete dinner.


  • 2 tbsp coconut oil
  • 1/2 sweet onion, chopped fine (Vidalia onion is perfect here)
  • 2 cloves garlic, minced
  • 1-2/3 Cup Arborio Rice
  • 1-3/4 cups of cooked mashed pumpkin, or 1 x 425g can of pure pumpkin puree
  • 1 tbsp dry sage (or 2 tbsp. of chopped fresh sage)
  • 1 tsp dry rosemary (or 1tbsp fresh rosemary)
  • 4.5 cups of low sodium vegetable or chicken broth (you can add salt to taste once it is cooked)


  • 1/2 cup crumbed goat’s cheese
  • 1/2 cup pine nuts

Sage oil dressing:

  • Mix 1 tsp. of dry sage with 4 tbsp. of olive oil in a blender for 45 seconds


  1. Rub the crock-pot with 1 tbsp. coconut oil to prevent the risotto sticking to the sides as it cooks.
  2. Sauté onions and garlic in the remaining coconut oil in a heavy based saucepan. Transfer sautéed onion and garlic to the crock-pot with the pumpkin, arborio rice, sage, rosemary and broth. Stir to combine well.
  3. Cover and cook on low for 4 hours. Garnish with pine nuts, goat’s cheese, and a drizzle of olive oil or sage oil.

Nutritional Information for 1/6 the recipe:

Calories – 461
Carbs – 55g
Fiber – 4g
Sugar – 5.5g
Fat – 22
Protein – 10g
Sodium (if using low sodium broth) – 175mg

3 oz baked chicken breast adds 70 calories, 2g fat and 13 g protein.
1/4 cup tofu adds 40 calories, 2g fat and 6g protein.

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