Five different, healthy recipes using pumpkin as an ingredient. It isn’t the end all be all as far as flavor or even nutrition, but for some reason it is really fun finding ways to consume the pumpkin! Here are 5 ways to get the flavor into your daily meal planning.
1. Pumpkin protein pancakes – that sounds good just saying it.
1 cup canned pumpkin. ( make sure pumpkin is only ingredient)
2 scoops vanilla protein
1cup egg whites
1/4 cup coconut flour
1/4 cup unsweetened almond milk
1 tsp pumpkin pie spice
1/2 tsp cinnamon
4-6 scoops kal stevia
Combine ingredients into food processor and cook on a skillet with a little coconut oil. Medium low temperature.
2. Vanilla, pumpkin and banana smoothie – another mouth watering name.
1-2 scoops vanilla protein powder (chocolate could also be used)
1-2 whole bananas
1/4-1/2 can of pumpkin puree, or use real pumpkin chunks purchased at Whole Foods.
1 tsp cinnamon
Add enough almond milk so it is higher than other ingredients combined in the blender. Blend until desired smoothness. Add less milk for a thicker smoothie. Great post workout or if you are in between meals looking to tide you over.
3. Pumpkin soup – Surprisingly good. There are many variations, this one is quick and easy.
1 tablespoon olive oil
1 onion chopped
2lbs of pumpkin flesh chopped
3 sprigs fresh rosemary
4 cups chicken stock or vegetable stock
3 bay leaves
1 cup skim milk powder
In a large saucepan heat olive oil and gently cook onion without browning, 3-4 minutes. Add pumpkin, carrot and rosemary and cook, stirring for 2-3 minutes. Add stock and bay leaves. Bring to a boil, cover and simmer for 12-15 minutes until vegetables are tender. Remove any rosemary stalks and bay leaves. Place 1/3 of the soup in a blender with 1/3 of the skim milk powder and puree. Pour into a large bowl. Repeat with the remaining soup and milk powder and pour back into saucepan, heat through and serve. Use vegetable stock for vegetarian friendly option.
4. Rosemary pumpkin hummus – Hungry yet?
1 can (15 oz) chick peas
1/2 cup pumpkin puree
1 garlic clove
1 tablespoon of rosemary minced
1/2 tsp cumin
juice of 1/2 of lemon
5 tablespoons extra virgin olive oil (more for a smoother, creamier result)
salt and pepper to taste
In a food processor combine all of ingredients except olive oil and pulse until coarsely chopped. Slowly add olive oil in small increments until hummus is desired consistency. Serve with pita chips and carrot sticks.
5. Pumpkin turkey chili – may not sound as tantilizing as the others, but it is really good.
1 tablespoon extra virgin olive oil
1 chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped yellow bell pepper
1 clove of garlic minced
1 lb ground turkey
1 (14.5 oz) can diced tomatoes
2 cups pumpkin puree
1 1/2 tablespoons of chili powder
1/2 teaspoon ground black pepper
1 dash salt
1/2 cup shredded cheese
1/2 cup sour cream
Heat oil in large skillet over medium heat, saute the onion, green and yellow pepper, and garlic until tender. Stir in turkey and cook until evenly brown. Drain and mix in tomatoes and the pumpkin. Season with chili powder, salt and pepper. Reduce heat to low, cover and simmer 20 minutes. Serve topped with low fat sour cream.