Healthy Eating with Fall Pumpkin Recipes

As COVID-19 continues to saturate the news, it’s important to take a breather (safely of course) and try to enjoy this colorful and climactic season that is upon us. While the Northeast colors melt into a cascade of burnt orange, pale yellows and lingering maroons, Halloween pumpkins have emerged across the nation. 

Although the pandemic has spooked this holiday into isolation, amidst the scenery we can still, at least, celebrate the pumpkins. You may have never thought of using this gourd in your kitchen or you might be a bonafide squash connoisseur, either way healthy eating with these fall pumpkin recipes may surprise you.

Pumpkin Positives

Knowing all the benefits of the pumpkin plant will give you some nutritional confidence when adding this orange powerhouse to your diet.

According to Alternative Health Daily, pumpkin comes with:

• Antioxidants for immune boosting
• Vitamin A for vision
• Fiber for optimal digestion
• Pumpkin seeds for heart health, prostate function, and increased sperm count
• Anti inflammatory compounds for arthritis and joint pain
• Magnesium for energy, nerves, and muscles

Pumpkin Recipes

There are many ways you can bake or cook with pumpkin. Don’t forget to save the seeds which you can place on a cookie sheet sprayed with vegetable oil, salt and bake until slightly crispy for a naturally nutritious treat.

Perfect Pumpkin Soup Recipe

*Courtesy of Alternative Daily

Ingredients

1 small pumpkin

1 onion

3 to 4 cloves minced garlic

1.5 cups of vegetable broth

1.5 cups of coconut milk

1/4 tsp turmeric

Pinch of sea salt and black pepper

Olive oil (to brush on pumpkin flesh)

Pumpkin seeds and fresh rosemary (to garnish)

Directions

• Preheat your oven to 375°F before cutting your pumpkin in half. Spoon out the strings and seeds, saving the seeds for roasting.
• Using olive oil, brush the flesh of the pumpkin and place the halves skin-side up on a baking sheet. Bake for approximately one hour — a fork should be able to pierce the skin. When cooked, allow to cool.
• On your stovetop, sauté garlic and onions until translucent — then add turmeric to toast slightly.
• Add all remaining ingredients (pumpkin flesh, broth, coconut milk, salt and pepper) and bring to a simmer.
• Once incorporated, use an emulsion blender to create a smoother consistency and continue cooking for 10 to 15 minutes.
• When ready to serve, garnish with rosemary and pumpkin seeds. If you’d like to roast your own, simply toss seeds in olive oil and salt, baking for around 40 to 45 minutes, or until crispy and golden.

Pumpkin Cannelloni with Sage Brown-Butter Sauce

*Courtesy of Country Living

Ingredients

1 1/2 lb. pumpkin

1 1/2 tbsp. extra-virgin olive oil

3 large Garlic cloves

1/2 c. ricotta

1/2 c. grated Parmigiano-Reggiano

1 1/2 tsp. finely chopped fresh sage

1/4 tsp. salt

1/2 tsp. freshly ground pepper

1 package oven-ready lasagna sheets

6 tbsp. unsalted butter

Directions

• Preheat oven to 350°F.
• Place pumpkin, along with 3/4 cup water, in a large skillet over medium heat. Cover and steam until tender, 20 minutes. Remove to a medium bowl and mash until smooth.
• Heat 1 1/2 tablespoons olive oil in a small skillet and sauté garlic until golden. Transfer garlic to a mortar and pestle, then crush to a paste. Stir cheeses, chopped sage, salt, pepper, and garlic paste into mashed pumpkin. Set aside.
• Bring a large pot of water to boil. Cook lasagna sheets until tender, about 2 minutes. Transfer to a plate and drizzle with olive oil to prevent pasta from sticking together. Reserve 1/4 cup pasta water.
• Liberally brush a medium baking dish with oil. Place a lasagna sheet on a clean work surface. Add 4 tablespoons pumpkin mixture to center of lasagna, roll into a cannelloni tube, then transfer to prepared baking dish. Repeat with remaining sheets.
• Pour reserved pasta water over lasagna and cover tightly with foil. Bake until heated through and pasta is tender, 20 to 25 minutes. Cook butter and sage leaves in small skillet over medium-high heat until golden-brown. Drizzle over pumpkin cannelloni and serve immediately.

Black Bean & Pumpkin Chili

*Courtesy of Taste of Home

Ingredients

1 tablespoon olive oil

1 medium sweet yellow pepper, chopped

1 medium onion, chopped

3 garlic cloves, minced

3 cups reduced-sodium chicken broth (or vegetable broth)

1 can (15 ounces) solid-pack pumpkin

1 can (14-1/2 ounces) diced tomatoes, undrained

2 teaspoons chili powder

1-1/2 teaspoons ground cumin

1-1/2 teaspoons dried oregano

1/2 teaspoon salt

1/2 teaspoon smoked paprika

2 cans (15 ounces each) black beans, rinsed and drained

1-1/2 cups shredded cooked chicken (or chicken flavored seitan)

1/4 cup chopped fresh cilantro or parsley

Directions

• In a 6-qt. stockpot, heat oil over medium heat. 
• Add pepper and onion; cook and stir 6-8 minutes or until tender. 
• Stir in garlic; cook 1 minute longer.
• Stir in broth, pumpkin, tomatoes and seasonings. 
• Mash one can of beans. Add mashed beans and remaining can of whole beans to pot; bring to a boil. 
• Reduce heat; simmer, covered, 45 minutes to allow flavors to blend, stirring occasionally. 
• Stir in chicken and cilantro; heat through and serve.

Healthy eating with these fall pumpkin recipes can really immerse you into the essence of all autumn has to offer. Don’t let a global pandemic stop you from enjoying so much more that surrounds us all, so go get cooking and baking with this nutritious tasty vegetable. 

Sources:

11 Reasons To Eat More Pumpkin And How To Do It

https://www.countryliving.com/food-drinks/recipes/a2995/pumpkin-cannelloni-sage-brown-butter-sauce-recipe/

https://www.tasteofhome.com/recipes/black-bean-pumpkin-chili/