Go beyond pumpkin spice with these healthy pumpkin recipes

Pumpkin smoothies with pumpkins
Pumpkin smoothies with pumpkins

Go beyond pumpkin spice with these healthy pumpkin recipes

by Anna Leigh Bagiackas
Stripes Europe

Go beyond the infamous pumpkin spice latte to celebrate autumn’s favorite vegetable! This fibrous vegetable is not only made for pumpkin pie. Suitable for a range of other sweet and savory dishes, pumpkin offers valuable nutrients like Vitamin A and beta-carotene (which gives carrots and pumpkin the vibrant orange color). Try pumpkin in a few new ways with these recipes, whether it is breakfast, lunch or dinner!

Carrot-Pumpkin Smoothie

Start to finish: 10 minutes

Servings: 1 smoothie

1/2 cup pumpkin puree

1 small banana

1/2 cup ice cubes

1 tablespoon flax seeds

1/4 teaspoon ground cinnamon

Pinch of ground nutmeg

1 cup fresh carrot juice (alternatively you could use orange or apple juice, but taste smoothie prior to adding maple syrup)

1 teaspoon maple syrup

Combine all the ingredients in a blender, adding the carrot juice last. Blend until smooth.

(This was recipe was adapted from “Healthyish” by Lindsay Maitland Hunt.)

Crunchy Pumpkin Granola

Start to finish: 1 hour

Servings: 5 cups

4 cups old-fashioned rolled oats

2/3 cup unsweetened coconut flakes

2/3 cup pepitas (pumpkin seeds)

1/4 cup uncooked quinoa

2 teaspoons ground cinnamon

1 teaspoon pumpkin pie spice

1/8 teaspoon salt

2 large egg whites

1/2 cup pumpkin puree

1/3 cup maple syrup

1/4 cup coconut oil, melted (or vegetable or grapeseed oil)

3 tablespoons light or dark brown sugar, packed

1 teaspoon vanilla extract

2/3 cup dried cranberries or other fruit

Preheat oven to 325°F (163°C). Line two large baking sheets with silicone baking mats or parchment paper. Set aside.

In a large bowl, combine the oats, coconut, pepitas, quinoa, cinnamon, pumpkin pie spice and salt together. Set aside.

In a medium bowl, whisk the egg whites for about 1 minute. Whisk in the pumpkin puree, maple syrup, melted coconut oil, brown sugar and vanilla until smooth and combined. Pour over dry ingredients and mix evenly.

Spread onto two baking sheets and bake for 40 minutes, rotating and switching pans halfway through baking. Check on granola after twenty minutes and stir every 10-15 minutes to prevent burning.

Allow granola to cool for 20 minutes on the baking sheets. Pour into a large bowl and add the dried cranberries.

Serve with yogurt or your favorite milk. Cover and store at room temperature for up to 2 weeks. Granola may lose its crunch over time because of the pumpkin.

(This recipe was adapted from Sally’s Baking Addiction.)

Pumpkin Turkey Chili

Start to finish: 2 hours

Servings: 6-8

1 pound ground turkey

2 cups plus 1 tablespoon water

Salt and pepper

1/4 teaspoon baking soda

2 tablespoons ground chipotle pepper, or chili powder

1 1/2 tablespoons ground cumin

1 1/2 teaspoons ground coriander

1 1/2 teaspoons dried oregano

1 1/2 teaspoons paprika

1 (28-ounce) can crushed tomatoes

2 tablespoons extra-virgin olive oil

2 onions, chopped fine

2 red bell peppers, stemmed, seeded and cut into ½-inch pieces

6 garlic cloves, minced

1 can unsweetened pumpkin puree

2 (15-ounce) cans black beans, drained and rinsed

Toss turkey, 1 tablespoon water, 1/4 teaspoon salt and baking soda in bowl until combined. Set aside for 20 minutes.

Heat oil in a Dutch oven over medium heat until shimmering. Add onions, bell peppers and 1/2 teaspoon salt and cook until softened, 8 to 10 minutes. Increase heat to medium-high and add turkey, breaking up meat with a wooden spoon until no pink remains, 4 to 6 minutes.

Stir in ground chipotle pepper, cumin, coriander, oregano, paprika and garlic, and cook until fragrant, about 30 seconds. Stir in crushed tomatoes, pumpkin and remaining 2 cups water. Bring to simmer. Reduce heat to low, cover and simmer gently, stirring occasionally, for 1 hour.

Stir in beans, cover and continue to cook until slightly thickened, about 45 minutes. (If chili begins to stick to bottom of the pot or looks too thick, stir in extra water as needed.) Season with salt to taste.

Serve with Greek yogurt or sour cream, lime wedges, avocado, cilantro and toasted pepitas.

(This recipe was adapted from “Nutritious Delicious” from America’s Test Kitchen.)

Pumpkin Yeast Bread

Start to finish: 4 hours

Servings: 2 loaves or 24-32 rolls

2 tablespoons instant or active dry yeast

1/2 cup (113 grams) lukewarm whole milk

2 large eggs, room temperature

1 1/2 cups (340 grams) pureed pumpkin

2 tablespoons vegetable oil

6 1/2 cups (780 grams) all-purpose flour

1/2 cup (106 grams) brown sugar, packed

2 1/2 teaspoons salt

1/2 teaspoon ginger

1/2 teaspoon cardamom

Place all ingredients into a large bowl, mix and knead by hand or using a stand mixer, to make a smooth, soft dough.

Put the dough into a lightly greased bowl. Cover and let it rise in a warm place until doubled, about 60 to 75 minutes.

Gently deflate the dough and turn it out onto a lightly oiled work surface. Divide in half.

Shape each half into a loaf and place in lightly greased 9” x 5” loaf pans. Alternatively, shape half into a loaf and the other into 12 to 16 rolls, which can be placed into two 8” round pans or into a 9” x 13” pan. Or, shape all of the dough into 24 to 32 rolls.

Cover the pan(s) and let the loaves/rolls rise until almost doubled, about 45 minutes. Toward the end of the rising time, preheat the oven to 350°F (176°C).

Bake the bread for 30 to 35 minutes or until the crust is a deep golden brown and a digital thermometer inserted into the center registers about 190°F (87°C). For rolls, bake for about 20 minutes, until golden brown.

Remove the bread from the oven and turn it out onto a rack to cool. Let cool completely. Store bread or rolls well-wrapped, at room temperature for several days. You can freeze for longer storage.

(This recipe was adapted from King Arthur Baking Company.)

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