Perfect Pumpkin Recipes

by The FIRM nutrition expert Sara Ryba, R.D., C.D.N.

In past years, I felt bad throwing out our Halloween pumpkins, especially if they were still in good form. So last year I decided to use them for delicious post-Halloween dishes. Pumpkin has an impressive amount of vitamin A and other valuable antioxidants. Plus, it’s low in calories and sugar. Check out the nutrition info below, then enjoy these three pumpkin-themed recipes!

Nutrition info for 1 cup of cooked, mashed pumpkin:

• 50 calories
• 0 g fat
• 0 g sat fat
• 0 g cholesterol
• 0 g sodium
• 12 g carbohydrate
• 3 g fiber
• 2 g sugar
• 2 g protein

Roasted Pumpkin Seeds

After carving your pumpkin, separate the seeds from the pumpkin “guts.” Clean and dry the seeds, then place them in a single layer on a cookie sheet. Next, drizzle them with about 1 tbsp of olive oil and a pinch of sea salt (I sometimes a dash of cayenne pepper, too). Bake them at 400 degrees for about 15-20 minutes, shaking the tray every 5 minutes or so. Remove the seeds from the oven, let them cool and enjoy!

Pumpkin Chips

Slice the flesh of the pumpkin into thin slices. Heat canola oil in a large pot (about 3-4 inches high) over medium heat. Once the oil is hot, drop the pumpkin slices in and let them sizzle for 3-4 minutes, or until crisp. Drain on a paper towel and season with a pinch of sea salt.

Pumpkin Puree

You can use canned pumpkin in pies, but homemade pumpkin puree is much better for a number of other culinary creations. My favorites include:

• Pumpkin Hummus: Add ¼ cup pureed pumpkin to every 1 cup of homemade or commercially purchased hummus.
• Pumpkin Oatmeal: Swirl a few spoonfuls of pumpkin puree into your hot bowl of morning oatmeal.
• Pumpkin Pancakes: Add ½ cup of pureed pumpkin to each batch of pancake batter.
• Pumpkin Smoothies: Add ¼ cup pureed pumpkin to 1 scoop of protein powder, a dash of cinnamon and 1 cup of low-fat milk; throw in some ice if desired and blend.
• Pumpkin Yogurt/Pudding: Mix plain yogurt or nonfat vanilla pudding with a spoonful of pumpkin puree, a dash of pumpkin pie spice and a pinch of slivered almonds.

What’s your favorite way to eat pumpkin? Share your suggestions with us below.

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