À vos frigos - No-waste recipes: Your halloween pumpkin

Supported by Fonds Éco IGA and in collaboration with La Tablée des Chefs and Jour de la Terre, À vos frigos workshops are currently touring Quebec and New Brunswick in an effort to help citizens reduce household food waste. To register or learn more about it, click on this link: http://www.jourdelaterre.org/avosfrigos

À vos frigos video capsules offer tips, tricks, and no-waste recipes so you'll never have to waste another thing.


  • 1 pumpkin
  • fat (olive oil, butter, coconut oil, or other)
  • 2 shallots or onions 
  • 4 sundried or fresh tomatoes
  • 80 mL (1/3 cup) nuts of your choice (almonds, pistachios, walnuts, or other)
  • 80 mL (1/3 cup) raisins or dried cranberries
  • 80 mL (1/3 cup) dried apricots, dried dates, or prunes
  • To taste, fresh herbs (parsley, coriander, dill, etc.) 
  • Toasted pumpkin seeds


1. Preheat oven to 180˚C (350°F).

2. Remove seeds from pumpkin and cut in half.

3. Brush baking sheet with fat, and lay two pumpkin halves on sheet, cut-side down.

4. Bake in the oven for 1 hour and 15 minutes.

5. Scrape pumpkin flesh from peel and pull into strands. Reserve.

6. In a skillet, heat 45 mL (3 tbsp.) oil and cook shallot and dried tomatoes. Add reserved pumpkin. Mix and transfer to a bowl.

7. Cook nuts and dried fruit in skillet and use to top pumpkin mixture. Garnish with fresh herbs to taste and chopped toasted pumpkin seeds.


Tips and tricks: Use pumpkin seeds as a garnish or in a salad

1. Rinse seeds thoroughly in strainer until no orange strands remain.

2. Pat seeds with a tea towel to dry them as much as possible.

3. Toss seeds with oil, salt, and your choice of spices to coat well. Spread on a baking sheet.

4. Place in a 180°C (375°F) oven and turn after 10 minutes. The seeds are ready when golden brown.