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6 Perfectly Pumpkin Recipes for Fall!

Pilates In The Grove / Uncategorized  / 6 Perfectly Pumpkin Recipes for Fall!

6 Perfectly Pumpkin Recipes for Fall!

Below are some of my favorite healthy pumpkin recipes that I frequently make for fall! I don’t lead a dairy-free lifestyle (just a USDA organic one), but if you are, almond milk and other vegan “dairy” substitutes will work just fine in the recipes. I hope you enjoy these fall flavors as much as I do!

Pumpkin Dip

Untitled1Ingredients:

  • 3/4 cup (6 ounces) 1/3-less-fat cream cheese
  • 1/2 cup packed brown sugar
  • 1/2 cup canned pumpkin
  • 2 teaspoons maple syrup
  • 1/2 teaspoon ground cinnamon
  • 24 apple slices

What to do:

  • Place first 3 ingredients in a medium bowl, and beat with a mixer at medium speed until well blended
  • Add syrup and cinnamon, and beat until smooth
  • Cover and chill 30 minutes

107 calories for 2 TBS

 

Pumpkin Muffins

Untitled2Ingredients:

  • 2 3/4 cups all-purpose flour
  • 1 cup granulated sugar
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 1 cup canned pumpkin
  • 3/4 cup fat-free sour cream
  • 1/3 cup fat-free milk
  • 1/4 cup vegetable oil
  • 1 teaspoon vanilla extract
  • 1 large egg
  • 1 large egg white
  • Cooking spray
  • 1 tablespoon granulated sugar
  • 1 1/2 teaspoons brown sugar

What to do:

  • Preheat oven to 375°
  • Lightly spoon flour into dry measuring cups; level with a knife
  • Combine flour and next 5 ingredients (flour through salt) in a medium bowl, stirring with a whisk. Make a well in center of mixture
  • Combine pumpkin and next 6 ingredients (pumpkin through egg white); add to flour mixture, stirring just until moist
  • Spoon the batter into 18 muffin cups coated with cooking spray
  • Combine 1 tablespoon granulated sugar and brown sugar; sprinkle over muffins
  • Bake at 375° for 25 minutes or until muffins spring back when touched lightly in center
  • Remove muffins from pans immediately; cool on a wire rack

 

164 calories for 1 muffin

 

Pumpkin Pie Pudding 

Untitled3Ingredients:

  • 2 cups 2% reduced-fat milk
  • 3/4 cup dark brown sugar
  • 1/4 cup cornstarch
  • 2 large eggs
  • 1 cup canned pumpkin
  • 1/4 teaspoon salt
  • 1/4 teaspoon pumpkin-pie spice

 

What to Do:

  • Whisk milk, sugar, and cornstarch in a large saucepan
  • Bring to a boil
  • Boil 3 minutes, whisking constantly
  • Beat eggs with a whisk in a large bowl
  • Gradually add half the hot milk mixture to the beaten eggs
  • Return milk-egg mixture to pan
  • Cook over medium heat 3 minutes, or until thick, whisking constantly
  • Remove from heat; stir in pumpkin, salt, and pumpkin-pie spice
  • Spoon evenly into 6 (6-ounce) custard cups
  • Let cool, and chill for about 30 minutes, or until pudding is set.

 

168 calories for 6 ounces

 

Pumpkin Pancakes
Untitled4

Ingredients:

  • 1/2 cup canned pumpkin
  • 1/2 cup low-fat vanilla yogurt
  • 1/4 teaspoon baking soda
  • 1 large egg yolk
  • 1/4 cup cake flour
  • 4 large egg whites
  • 1/4 teaspoon salt
  • Cooking spray
  • Maple syrup or honey

 

What to do:

  • Whisk together pumpkin, yogurt, baking soda, egg yolk, and flour
  • Whisk egg whites with salt; fold into pumpkin mixture
  • Heat a large nonstick skillet coated with cooking spray over medium heat
  • Spoon in 1/3 cup batter for each pancake
  • Flip when tops are covered with bubbles and edges are slightly brown (about 3 minutes per side)
  • Drizzle with syrup or honey

 

90 calories for 2 pancakes w/o syrup

 

Pumpkin Ravioli

Untitled6Ingredients:

  • 1 cup canned pumpkin
  • 1/3 cup grated Parmesan cheese
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 24 wonton wrappers
  • 1 teaspoon salt
  • 1/2 cup chicken broth
  • 1 1/2 tablespoons unsalted butter

 

What to do:

  • Combine 1 cup pumpkin, 1/3 cup Parmesan, 1/4 teaspoon salt, and 1/8 teaspoon black pepper
  • Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper
  • Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal
  • Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes, and drain in a colander
  • Place 1/2 cup broth and 1 1/2 tablespoons butter in pan; bring to a boil
  • Add ravioli, tossing to coat

162 calories for 4 ravioli

 

Pumpkin Soup

Untitled5Ingredients:

  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 cup chopped onion
  • 3 garlic cloves minced
  • 3 cups solid-pack pumpkin canned
  • 2 cups low-salt vegetable broth
  • 2 teaspoons sugar
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon dried crushed red pepper
  • 1 1/2 cups unsweetened coconut milk, divided
  • Salt and pepper
Pepitas, for garnish

 

What to do:

  • Heat the oil in a heavy large pot over medium heat. Add the onion and garlic. Sauté until golden, about 10 minutes.
  • Add the pumpkin, broth, sugar, allspice, and crushed red pepper
  • Bring to a boil
  • Reduce the heat
  • Cover and simmer until flavors blend, about 30 minutes
  • Working in batches, puree the soup in a blender until smooth
  • Return the soup to the pot
  • Bring the soup to a simmer, thinning with coconut milk to the desired consistency
  • Season to taste with salt and pepper
  • Ladle the soup into bowls
  • Sprinkle with the pepita seeds, drizzle with a teaspoon of coconut milk, and serve

202 calories for 1/6 of recipe

 

Resources:

http://www.health.com/health/gallery/0,,20307007,00.html

http://www.fitsugar.com/Healthy-Pumpkin-Soup-Recipe-31876214

 

By Alix Terpos, DPT

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