Greet Pumpkin Season with 4 Recipes 

The fall season brings beautiful warm-colored leaves, cozy flannels, trips to apple orchards and, of course, pumpkins. A member of the squash family, pumpkins pack in a plethora of nutrients.  

A single cup of pumpkin provides 7 grams of fiber to aid in digestion and a third of the daily need for vitamin K. Its bright orange color brings beta carotene to the mix, which acts as an antioxidant, fighting inflammation. It’s also great for eye health. Pumpkin seeds offer healthy fats while packing in folate, an important nutrient for pregnant women to help prevent birth defects. 

From pumpkin pancakes to baked oats, there are diverse ways to use this nutrient-dense fall crop. Try these recipes: 

*Note: The Pumpkin Zucchini bread recipe is based on a version from Taste of Home but with a healthy substitution to reduce the butter.

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Ingredients

  • ½ cup old-fashioned oats 
  • ½ ripe banana 
  • ¼ cup canned pumpkin 
  • 1 egg 
  • 2 tsp. pumpkin spice 
  • 1 Tbsp. maple syrup 
  • ½ tsp. baking powder 
  • ¼ tsp. salt 
  • 1 Tbsp. milk 
  • Spray oil 
  • Optional — 1 Tbsp. chocolate chips 

Pumpkin baked oats

Pumpkin Baked Oats — Serves 2-3 

Instructions
1. Preheat oven to 350 degrees. 

2. Spray ramekins or a baking dish with spray oil. 

3. Combine all other ingredients, except chocolate chips, in a blender and blend until smooth. 

4. Pour batter into ramekins or baking dish and top with chocolate chips (if using). Bake for 20-25 minutes or until a skewer comes out clean from the middle. 

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Ingredients

  • 3 large eggs, room temperature, lightly beaten
  • 2 cups sugar 
  • 1 cup canned pumpkin 
  • ½ cup butter, melted 
  • ½ cup applesauce
  • 1 Tbsp. vanilla extract 
  • 3 cups all-purpose flour 
  • 1 tsp. baking soda 
  • ½ tsp. baking powder 
  • ½ tsp. salt 
  • ½ tsp. ground cinnamon 
  • ½ tsp. ground nutmeg 
  • ½ tsp. ground cloves 
  • 1 cup shredded zucchini 
  • 1 cup chopped walnuts, optional 

bread

 

Pumpkin Zucchini Bread — Serves 8-10 

Instructions
1. Preheat oven to 350 degrees. 

2, In a bowl, combine eggs and sugar. Mix until well-blended.  

3. Add pumpkin, butter and vanilla.  

4. In a separate bowl, combine the flour, baking soda, baking powder, salt, cinnamon, nutmeg and cloves.  

5. Gradually add the dry mixture to the pumpkin mixture and mix well.  

6. Stir in zucchini and nuts (if using).  
Pour into two greased and floured 9-by-5-inch loaf pans.  

7. Bake for 45-50 minutes or until a skewer comes out clean from the middle.  

8. Cool in pans for 10 minutes, then remove to a wire rack. 

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Ingredients

  • 2 cups old–fashioned rolled oats  
  • ¾ cup pumpkin seeds  
  • ¼ cup pecans, chopped  
  • ¼ cup dried cranberries  
  • ½ tsp. salt 
  • 1 tsp. cinnamon  
  • ½ tsp. ground ginger 
  • Pinch of ground cloves  
  • ¼ cup maple syrup  
  • ¼ cup canola oil  
  • 1 tsp. vanilla extract 
  • ¼ cup chocolate chips, optional  

pumpkin granola

1. Preheat oven to 350 degrees.

2. Combine oats, pumpkin seeds, chopped pecans, cranberries, salt, cinnamon, ginger and cloves, and set aside.

3. In a separate bowl, combine maple syrup, canola oil, vanilla and slowly incorporate into dry ingredients.

4. Place mixture on a lined baking sheet and bake for 25-30 minutes.

5. When cooled, stir in ¼ cup chocolate chips (if using).

 

Fall Spiced Pumpkin Granola 

Instructions
1. Preheat oven to 350 degrees.  

2. Combine oats, pumpkin seeds, chopped pecans, cranberries, salt, cinnamon, ginger and cloves, and set aside.  

3. In a separate bowl, combine maple syrup, canola oil, vanilla and slowly incorporate into dry ingredients.  

4. Place mixture on a lined baking sheet and bake for 25-30 minutes.  

5. When cooled, stir in ¼ cup chocolate chips (if using). 


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Ingredients

  • ¾ cup all-purpose flour 
  • 2 eggs 
  • ½ cup unsweetened canned pumpkin 
  • 1 tsp. ginger 
  • 1 tsp. cinnamon 
  • 1 tsp. vanilla 
  • ¼ tsp. salt 
  • 1¾ cup milk of choice 
  • Spray oil 

pumpkin pancakes

Pumpkin Pancakes — Serves 4-6 

Instructions
1. Whisk together all ingredients except milk and spray oil.

2. Slowly add milk while whisking, allowing for a smooth batter. The mixture is ready to pour when there are very few small bubbles left.

3. Heat a nonstick pan over medium heat and spray with oil.

4. Once the pan is heated, pour about ⅓ cup pancake mixture into the pan and spread into an even layer.

5. Cook for about 2-3 minutes or until the bottom has a golden brown color and easily loosens from the pan, then flip and cook for another 1-2 minutes.


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