Healthy Versions of Your Favorite Pumpkin-Flavored Foods

This time of year, you can’t walk into a coffee shop without seeing signs for pumpkin lattes or scroll through your Instagram feed without seeing photos of kids in pumpkin patches. In other words, it’s fall. If the cool weather and changing leaves has you craving all kinds pumpkin inspired treats, we have good news for you: They don’t have to be unhealthy! Pumpkin has a lot of great health benefits, so don’t fear the squash.  See for yourself with these healthy twists on your favorite pumpkin-flavored recipes:

Photo credit: Joy

Ingredients

  • 1 large yellow onion, chopped
  • 6 medium garlic cloves, minced
  • ½ teaspoon salt
  • 2 14-ounce cans pumpkin puree
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ⅛ teaspoon cloves
  • Tiny dash cayenne pepper (optional)
  • Freshly ground black pepper
  • 4 cups (32 ounces) vegetable broth – low sodium
  • ½ cup full fat coconut milk or heavy cream
  • 2 tablespoons maple syrup or honey
  • ¼ cup toasted pepitas (green pumpkin seeds)

Roasted Pumpkin Soup

Instructions
Heat 3 tablespoons olive oil in a large pot over medium heat. Add onion, garlic and salt and cook until onion is translucent, stirring occasionally, about 8 to 10 minutes. Add the pumpkin, cinnamon, nutmeg, cloves and cayenne pepper (if using). Season with pepper and pour in the broth. Bring to a boil, reduce heat and simmer for about 15 minutes, then stir in coconut milk and maple syrup. Remove soup from heat and let cool slightly. Blend with an immersion blender, sprinkle pepitas over the soup and serve.


Nutrition Info per Serving (1 serving = 2 cups) :
Nutrition Facts - Makes a total of about 5 servings
1 serving = 2 cups of soup
Amount Per Serving
Calories 182.6
Total Fat 8.0 g
Saturated Fat 4.2 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 619.7 mg
Potassium 68.5 mg
Total Carbohydrate 25.5 g
Dietary Fiber 7.2 g
Sugars 13.7 g
Protein 5.5 g
Vitamin A 368.8 %
Vitamin B-12 0.0 %
Vitamin B-6 4.1 %
Vitamin C 7.7 %
Vitamin D 0.0 %
Vitamin E 5.0 %
Calcium 4.5 %
Copper 1.7 %
Folate 1.6 %
Iron 11.5 %
Magnesium 1.2 %
Manganese 8.5 %
Niacin 0.4 %
Pantothenic Acid 0.6 %
Phosphorus 1.6 %
Riboflavin 0.8 %
Selenium 1.1 %
Thiamin 1.4 %
Zinc 0.9 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Recipe adapted from Cookie and Kate, Serves 4 to 6

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Ingredients

  • 3/4 cup pumpkin puree
  • 1 teaspoon agave nectar
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¾ cup nonfat plain Greek yogurt
  • 1 cup granola

Spiced Pumpkin Yogurt Parfait

Instructions
In a medium bowl, combine first five ingredients (pumpkin through nutmeg). Take two glasses or bowls and layer some of the pumpkin mixture in the bottom. Top with yogurt, granola and the rest of the pumpkin mixture. If you prefer it a little sweeter, drizzle on more agave or maple syrup.


Nutrition Info per Serving:
Nutrition Facts
Makes 2 servings total
Amount Per Serving
Calories 387.7
Total Fat 15.2 g
Saturated Fat 2.7 g
Polyunsaturated Fat 5.6 g
Monounsaturated Fat 5.8 g
Cholesterol 0.0 mg
Sodium 54.1 mg
Potassium 337.7 mg
Total Carbohydrate 46.1 g
Dietary Fiber 9.6 g
Sugars 20.0 g
Protein 18.1 g
Vitamin A 225.3 %
Vitamin B-12 0.0 %
Vitamin B-6 9.7 %
Vitamin C 3.0 %
Vitamin D 0.0 %
Vitamin E 42.2 %
Calcium 14.2 %
Copper 19.7 %
Folate 12.8 %
Iron 18.4 %
Magnesium 27.1 %
Manganese 135.5 %
Niacin 6.6 %
Pantothenic Acid 9.7 %
Phosphorus 28.1 %
Riboflavin 10.6 %
Selenium 24.6 %
Thiamin 30.0 %
Zinc 17.0 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Recipe adapted from Cookin Canuck, Serves 2

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Ingredients

  • 2 scoops vanilla protein powder
  • 1 cup pumpkin puree
  • 1 teaspoon cinnamon
  • 1 teaspoon baking powder
  • 4 egg whites
  • 1 cup rolled oats
  • 2 tablespoons milk
  • 1 tablespoon honey
  • 1 tablespoon butter
  • Maple syrup (for serving)

Pumpkin Spice Pancakes

Instructions
Add all ingredients except maple syrup to a blender and blend until smooth (scrape down the sides a few times to make sure everything gets incorporated). The batter will be pretty thick. Place a large skillet over medium heat and spray with nonstick cooking spray. Once pan is hot, spoon ¼ cup of the batter onto it and cook for 3 to 5 minutes per side or until the pancakes are cooked through and golden. Serve with syrup.


Nutrition Info per Pancake:
Nutrition Facts
Makes a total of about 10 medium-sized pancakes
Amount Per Pancake
Calories 83.0
Total Fat 1.3 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.3 g
Cholesterol 2.2 mg
Sodium 89.7 mg
Potassium 70.4 mg
Total Carbohydrate 10.1 g
Dietary Fiber 1.9 g
Sugars 3.4 g
Protein 8.6 g
Vitamin A 60.5 %
Vitamin B-12 0.3 %
Vitamin B-6 0.1 %
Vitamin C 0.6 %
Vitamin D 0.4 %
Vitamin E 0.8 %
Calcium 5.9 %
Copper 0.1 %
Folate 0.1 %
Iron 3.6 %
Magnesium 0.2 %
Manganese 2.0 %
Niacin 0.0 %
Pantothenic Acid 0.2 %
Phosphorus 1.5 %
Riboflavin 0.4 %
Selenium 0.2 %
Thiamin 0.1 %
Zinc 0.2 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

This recipe was adapted from Drool Worthy Daily, Serves 2

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