Chef Ray - Pumpkin & Cranberry Filo Parcels - Coach Ray

Coach Ray

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Chef Ray – Pumpkin & Cranberry Filo Parcels

Delivering flavour in these tasty packages.

From: Dixon, Jeremy; (2013) The Revive Cafe Cookbook 3

Makes 8 parcels

  • 2 cups pumpkin or butternut diced
  • 1 teaspoon oil (for pumpkin)
  • 1½ cups onion diced (around 1 onion)
  • 1 teaspoon oil (for onion)
  • ½ cup dried cranberries
  • ½ teaspoon salt
  • 1 cup frozen spinach defrosted (around 300g)
  • 8 sheets filo pastry – size around 30x20cm (12×8 in)
  • oil for brushing
  • garnish: 1 teaspoon black sesame seeds
  • garnish: 1 teaspoon white sesame seeds
  • garnish: fresh coriander
  1. Mix the diced pumpkin with 1 teaspoon of oil on a baking tray. Bake for around 20 minutes at 180°C/355°F or until soft.
  2. In a pan sauté the onion and 1 teaspoon oil for around 5 minutes or until soft.
  3. In a mixing bowl combine pumpkin with onion, cranberries, salt and spinach.
  4. Put 2 sheets of filo pastry onto your chopping board and cut in half lengthwise so you have 2 long pieces on top of each other.
  5. Spoon ½ cup of the mix onto the bottom right corner. Fold into a triangle. Keep folding over into triangles until you have used all the pastry. There will be around 4-5 folds required depending on the size.
  6. Using a brush, oil the filo parcels lightly. You can also use oil spray. make sure the tips and sides are covered as these burn the easiest.
  7. Garnish with a sprinkle of sesame seeds.
  8. Bake in the oven at 150°C/300°F for around 15 minutes or until crunchy.
  9. Garnish with fresh coriander.

Do not overmix as it is nice to have some clumps of the different ingredients.

* I inadvertently purchased Flakey Puff Pastry instead of Filo Pastry. Although not quite what the chef ordered it still worked for the recipe.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

Grab my popular eBook Coach Ray’s Top 10 Healthy Recipes for only $7 (normal $27). It is packed full of Healthy Recipes to fuel your training, racing and recovery.

Healthy Recipes

If you enjoyed this recipe here is one I published previously:

For more great recipes like this get the Revive Cafe Cookbook 3.

The founder of Revive Cafes now reveals some of Revive’s secret recipes. Jeremy has a passion to share with others how to add vitality to their lives through his cafes, inspiring weekly e-mails, cooking demonstrations and now his cookbooks. His career has included ten years as a cereal marketer and over six years running Revive.


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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