Join the PCN mailing list.

orange pumpkins on gray field near green grassland at daytime selective focus photography

Gourmet crockpot comfort food: Pumpkin, pine nut & sage risotto

Recipe by Kylie Delfino

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 after 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.


  • 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 vegetable or chicken stock


  • 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
  3. Transfer sautéed onion and garlic to the crock-pot with the pumpkin, arborio rice, sage, rosemary and broth. Stir to combine well
  4. Cover and cook on low for 4 hours
  5. Garnish with pine nuts, goat’s cheese, and a drizzle of olive oil or sage oil

Kylie Delfino, RHN is the Founder of The Nourished Self Nutrition Clinic, Ottawa, Canada. She is also the Clinical Nutritionist at The Ottawa Integrative Cancer Centre and developer of the Ottawa Regional Cancer Foundation Nourished Self Whole Food Anti-Cancer Education Program.

Published: December 22, 2014