Pumpkins are more than just a decoration for the fall and a way to flavor your latte. Pumpkin is a great ingredient for your fall table, whether it is in a savory meal or your dessert. Pumpkin is a form of winter squash and, fun fact, actually considered a fruit because it contains seeds! Enjoy your pumpkin pie this season, but expand your pumpkin palate this season.
- One cup of pumpkin pureed is 137 calories 209% of the daily value of Vitamin A and 37% of the daily value of Vitamin K
- Pumpkin seeds are also a great snack. One ounce of pumpkin seeds are 86 calories and 21% of the daily value of Copper
- Pumpkin contains a lot of Vitamin A which can help your body fight infections.
- Pumpkin is rich in beta carotene which helps with sharp vision by helping the retina absorb light
- The Antioxidants in pumpkin also help skin health, mainly protecting your skin from the sun's damaging ultraviolet rays.
Recipes:
Healthy Maple Pumpkin Muffins (cookieandkate.com)
- 1/3 cup Melted Coconut Oil or Extra-Virgin Olive Oil
- 1/2 cup Maple Syrup or Honey
- 2 Eggs, room temperature
- 1/4 cup Milk of choice
- 1 cup Pumpkin Puree
- 2 teaspoons Pumpkin Spice Blend
- 1 teaspoon Baking Soda
- 1 teaspoon Vanilla Extract
- 1/2 teaspoon Salt
- 1 3/4 cups Whole Wheat Flour
- 1/3 cup Old-Fashioned Oats
- Optional: 2 teaspoons Turbinado Sugar for a sweet crunch
- Preheat oven to 325 degrees Fahrenheit. If necessary, grease all 12 cups of your muffin tin with butter or non-stick cooking spray
- In a large bowl, beat the oil and maple syrup or honey together with a whisk. Add the eggs, and beat well. Add the pumpkin purée, milk, pumpkin spice blend, baking soda, vanilla extract and salt.
- Add the flour and oats to the bowl and mix with a large spoon, just until combined (a few lumps are ok). If you’d like to add any additional mix-ins***, like nuts, chocolate or dried fruit, fold them in now.
- Divide the batter evenly between the muffin cups. Sprinkle the tops of the muffins with about a tablespoon of oats, followed by a light sprinkle of raw sugar and/or pumpkin spice blend if you’d like. Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
- Place the muffin tin on a cooling rack to cool. These muffins are delicate until they cool down. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan.
- These muffins taste even better after they have rested for a couple of hours! They’ll keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days. They keep well in the freezer in a freezer-safe bag for up to 3 months (just defrost individual muffins as needed).
Savory Pumpkin Stew (vibrantlygfree.com)
- 1 1/2 tablespoons Olive Oil
- 1 medium Yellow Onion, diced
- 1 pound ground Beef or Turkey
- 3 cups Broth (chicken, beef, or vegetable)
- 3 medium Russet Potatoes, diced
- 1 15-ounce can Pumpkin Puree
- 1 15-ounce can White Beans, drained and rinsed
- 4 cups Curly Kale
- 2/3 cup Full Fat Coconut Milk
- 4 medium Bay Leaves
- 2 tablespoons Dried Basil
- 1/4 teaspoon Black Pepper
- 1/2 teaspoon Salt
- Onion: Add olive oil and onion to a large pot on medium-high heat. Saute for about 5 minutes, stirring on occasion, until the onions are soft and begin to caramelize.
- Meat: Add the ground meat to the pot and cook until browned, stirring on occasion (5-7 minutes). See 'Substitutions' below for a vegan version.
- Soup it up: Add all other ingredients to the pot except kale and coconut milk.
- Simmer: Stir the ingredients together. Heat to a simmer and cook, stirring on occasion, until the potatoes are soft (about 15 minutes).
- Finish: Then add kale and ⅔ cup coconut milk. Bring to a simmer again and it's done! Serve warm and enjoy
Savory Mashed Pumpkin (gohealthyeverafter.com)
- 1 kg Pumpkin
- 2 teaspoons Vegetable Oil
- 1 teaspoon Mustard Seeds
- 1 tablespoon Fennel Seeds
- 1 Onion, finely chopped
- 2 cloves Garlic, minced
- 1 Carrot, grated
- 1 teaspoon Chili Powder
- 1/4 teaspoon Turmeric Powder
- 1 1/2 teaspoon Salt
- 2 tablespoons Desiccated Coconut
- Curry Leaves
- Peel the pumpkin and chop into 1-inch cubes. Boil the pumpkin cubes in a large pot of water until soft, but not mushy. Drain and keep aside.
- Heat oil in a pan and add the mustard and fennel seeds. Once they splutter, add curry leaves, minced garlic, and the onions and saute until soft.
- Add the cooked pumpkin pieces, grated carrot, chili powder, turmeric powder, and salt. Stir on low flame for 10 minutes until well blended.
- Transfer to a serving dish and garnish with grated coconut.
- Serve with rice and curry for a wholesome vegan meal. Or serve as a side dish alongside meat or fish. The pumpkin mash can also be spread on toast and topped with boiled eggs or cooked meat.