It’s October…it’s fall…and it’s time for pumpkin! I’m totally biased when it comes to pumpkin, I think it’s absolutely, hands down, the best seasonal ingredient out there. Why? Pumpkin is full of vitamin A and fiber and very low in calories. It’s beautiful orange color and it's mild yet distinct flavor affords it to match with anything. Check out these healthy pumpkin recipes to get you started!
I love to just mix it in with my regular veggie salads and hot dishes, knowing that I am adding vitamin value, taste, and nutrition to my meals!
Also, I couldn’t resist..I ran across an article about a kid who is selling pumpkins like an old school newsboy. You’re telling me, you wouldn’t buy pumpkins from a kid with a truck bed selling fresh, farm cultivated pumpkins. I would. Everyday. All fall! Check out his story!
If you love pumpkin and don’t know what to do with it, check out these recipes and resources!
Spaghetti Squash with Pumpkin Pesto (this is my go-to during the fall/Thanksgiving season)
Spaghetti Squash is a delicious fall alternative to pasta and a great way to introduce your kids to harvest veggies. You can twirl the squash just like pasta and get extra benefits from vitamins like: Niacin, Vitamin B6, Pantothenic Acid, Potassium and Manganese, and a very good source of Dietary Fiber and Vitamin C.
Ingredients
1 medium spaghetti squash
1 package of powdered pesto
3 tbsp. pumpkin puree
Dash of clove, nutmeg, cinnamon
Salt and pepper
Olive Oil
Parmesan Cheese
Cooking Directions and Tips:
1. The Spaghetti Squash: Pre-heat oven to 350 degrees. Place squash in oven safe pan and spray with cooking spray. Roast for 20-30 minutes and take out. Let cool for 10-20 minutes; then cut in half and take out the seeds. Place skin sides down back in pan. Salt and pepper the flesh and drizzle with olive oil. Bake for another 20-30 minutes until squash easily forks into "spaghetti."
Busy Chick Trick: Put the squash in the oven in the morning, roast for 30 minutes, then turn oven off and leave squash in oven until evening when you are ready to cook it. The squash will stay tender and it will only take 10-15 minutes in the oven to heat up.
2. Pesto: follow the directions for the water on the pesto package, add mix and water to stovetop. Add in half the oil recommended. Stir in 3 tbsp of pumpkin puree and a couple dashes of the cloves, nutmeg and cinnamon. Leave on low for 5-10 minutes.
Why packaged pesto? It's inexpensive, it's healthier, and it's quick. The calories are less than in pre-made pesto, because you control the oil and it is a water based sauce. The pumpkin puree thickened up the pesto and helps it spread over the squash.
3. Mix and Serve: Fork out the squash and place in a big bowl. Note: it will make more than you think. Mix in pesto, and top with a tbsp of parmesan cheese, and serve. This makes 3-4 servings.
Nutrition: 1 serving = 2 cups. 187 calories, 14g Fat (2g saturated), 15g Carbs, 4g Fiber, 2.5g protein
Add a protein to make it a dinner: lentils, grilled chicken, or turkey meatballs would be delicious!
5-minute Pumpkin Soup: great for a quick dinner, serve it up with a serving of protein for a complete meal. Also pairs well with roasted kale!
In a sauce pan, combine 2 cups chicken or veggie stock and 3/4 cup pumpkin puree along with a bit of cracked pepper, cayenne pepper, nutmeg (generous), ginger and cinnamon. Cook together over medium-high heat for 3-min. Add 1/2 cup of almond milk. Cook for another 90 seconds, or until desired temperature. Place in bowl and top with cilantro.
Nutrition: 102 calories, 3g fat, 18g carb (5g fiber), 4g protein
Pumpkin Pineapple Smoothie: a delicious snack or quick breakfast
In a blender, combine:
1 cup pumpkin
1/2 cup pineapple
pinch of cinnamon and pinch of nutmeg
1 tsp almond or vanilla extract
1/2 cup almond milk
1 cup ice
Nutrition: 153 calories, 3g fat, 31g carbs (9g fiber), 4g protein
Autumn Soup: a delicious & creamy combination of butternut squash, pumpkin and sweet potato. Elaine Goldstein is very gifted in designing recipes that are simple, full of nutrition and unexpectedly delicious!
Oatmeal Pumpkin Chocolate Chip Cookies: I have had these, they are amazing, and healthy, and just wonderful to have around any holiday!
There are so many more pumpkin options, this simple scratches the surface and hopefully gets you to think of what you can do on your own!
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