(GoHealthier.com)
Tis the season for pumpkin to be the star of the menu, but if when you think of pumpkin, you think of overly sugary and fat-laden items like pumpkin bread and pies or syrupy coffee drinks, then you may be worried that you can’t enjoy this delicious ingredient and stick to your healthy diet.
However, pumpkin can easily be added to nutritious ingredients for healthy meals and snack ideas perfect for fall. Here are a few healthy pumpkin recipes that are nutritious and delicious:
1. Pumpkin Soup
Ingredients:
• 2 cups pumpkin puree (fresh or canned)
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 4 cups vegetable broth
• 1/2 tsp ground nutmeg
• 1/2 tsp ground cinnamon
• Salt and pepper to taste
• Fresh parsley for garnish
Instructions:
1. Heat the olive oil in a large pot and sauté the onion and garlic until soft.
2. Add the pumpkin puree, vegetable broth, nutmeg, cinnamon, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Blend the soup until smooth using a blender or immersion blender.
5. Serve with a sprinkle of fresh parsley on top.
2. Pumpkin and Quinoa Salad
Ingredients:
• 1 cup cooked quinoa
• 1 cup roasted pumpkin, cubed
• 1/4 cup chopped walnuts
• 1/4 cup dried cranberries
• 2 cups spinach leaves
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste
Instructions:
1. In a large bowl, combine the quinoa, roasted pumpkin, walnuts, cranberries, and spinach.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
3. Drizzle the dressing over the salad and toss to combine.
3. Pumpkin Oatmeal
Ingredients:
• 1/2 cup rolled oats
• 1/2 cup pumpkin puree
• 1 cup almond milk (or any milk of your choice)
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1 tbsp maple syrup (optional)
• 1 tbsp chia seeds (optional)
Instructions:
1. In a small pot, combine the oats, pumpkin puree, almond milk, cinnamon, and nutmeg.
2. Bring to a boil, then reduce heat and simmer for 5-7 minutes, stirring occasionally.
3. Sweeten with maple syrup, if desired.
4. Stir in chia seeds for added nutrition and let sit for a few minutes before serving.
4. Pumpkin Hummus
Ingredients:
• 1 cup pumpkin puree
• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup tahini
• 2 tbsp lemon juice
• 2 garlic cloves, minced
• 1 tsp cumin
• Salt and pepper to taste
• Olive oil for drizzling
Instructions:
1. In a food processor, combine the pumpkin puree, chickpeas, tahini, lemon juice, garlic, cumin, salt, and pepper.
2. Blend until smooth, adding water if needed to reach the desired consistency.
3. Transfer to a bowl, drizzle with olive oil, and serve with whole-grain pita or veggie sticks.
5. Pumpkin Smoothie
Ingredients:
• 1/2 cup pumpkin puree
• 1 banana
• 1/2 cup Greek yogurt
• 1 cup almond milk
• 1/2 tsp cinnamon
• 1/4 tsp ground ginger
• 1 tbsp honey or maple syrup (optional)
Instructions:
1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Serve immediately, garnished with a sprinkle of cinnamon if desired.
These recipes are great for adding more pumpkin into your diet in a healthy and flavorful way! Cozy up with these delicious fall recipes without any guilt.
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