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Perfect Pumpkin Recipes

Posted By The FIRM Master Instructor Team On October 31, 2013 @ 2:35 pm In Family Health, Green Living, Health & Wellness, Healthy Eating | 1 Comment


by The FIRM [2] nutrition expert Sara Ryba, R.D., C.D.N.

In past years, I felt bad throwing out our Halloween pumpkins [3], 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.

pumpkin recipes

Related Articles:

Vegan Recipes for Fall [4]

Harvest Recipes from Across the U.S. [5]

Favorite Fall Yoga Poses [6]

Healthy Halloween! 5 Tips + 3 Recipes [7]

pumpkin recipes

Green Your Kitchen:

Oyster Mushroom Garden [8]

Hanging Solar Food Dehydrator [9]

Kitchen Compost Crock [10]

Browse more eco-friendly kitchen supplies [11]

pumpkin recipes

Article printed from Gaiam Blog: http://blog.gaiam.com

URL to article: http://blog.gaiam.com/perfect-pumpkin-recipes/

URLs in this post:

[1] Image: http://blog.gaiam.com/wp-content/uploads/2012/10/Pumpkin-Puree.jpg

[2] The FIRM: http://www.gaiamtv.com/collection/firm-workouts?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

[3] Halloween pumpkins: http://life.gaiam.com/article/5-easy-ways-green-your-jack-o-lantern

[4] Vegan Recipes for Fall: http://life.gaiam.com/article/vegan-fall-recipes

[5] Harvest Recipes from Across the U.S.: http://life.gaiam.com/article/harvest-recipes-across-us

[6] Favorite Fall Yoga Poses: http://blog.gaiam.com/yoga-for-all-seasons-autumn/

[7] Healthy Halloween! 5 Tips + 3 Recipes: http://life.gaiam.com/article/healthy-halloween-5-tips-3-recipes

[8] Oyster Mushroom Garden: http://www.gaiam.com/oyster-mushroom-growing-kit/14-0484.html?code=WG137SPRTAPEMACS&extcmp=life_prod

[9] Hanging Solar Food Dehydrator: http://www.gaiam.com/hanging-solar-food-dehydrator/09-1065,default,pd.html?code=WG137SPRTAPEMACS&extcmp=life_prod

[10] Kitchen Compost Crock: http://www.gaiam.com/kitchen-compost-crock/09-1060_1,default,pd.html?code=WG137SPRTAPEMACS&extcmp=life_prod

[11] eco-friendly kitchen supplies: http://www.gaiam.com/kitchen-supplies/?code=WG137SPRTAPEMACS&extcmp=life_prod

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