By Julie Cornelius, MS

pumpkins1

It’s that time of year when the weather starts to cool down, the leaves start changing… and you can find everything pumpkin! Pumpkin is extremely healthy and roasted pureed pumpkin (or even canned pumpkin) can be delicious in all sorts of recipes. Here are a few to indulge your taste for everyone’s favorite fall flavor. Enjoy!

 

 

pumpkinturkeychili

 

Pumpkin Turkey Chili

Ingredients

  • 1 tablespoon vegetable oil
  • 1 cup chopped onion
  • 1/2 cup chopped green bell pepper
  • 1/2 cup chopped yellow bell pepper
  • 1 clove garlic, minced
  • 1 pound ground turkey
  • 1 (14.5 ounce) can diced tomatoes
  • 2 cups pumpkin puree
  • 1 1/2 tablespoons chili powder
  • 1/2 teaspoon ground black pepper
  • 1 dash salt
  • 1/2 cup shredded Cheddar cheese
  • 1/2 cup sour cream

Directions

Heat the oil in a large skillet over medium heat, and saute the onion, green bell pepper, yellow bell pepper, and garlic until tender. Stir in the turkey, and cook until evenly brown. Drain, and mix in tomatoes and pumpkin. Season with chili powder, pepper, and salt. Reduce heat to low, cover, and simmer 20 minutes. Serve topped with Cheddar cheese and sour cream.

 

 

pumpkinsmoothie

 

 

Pumpkin Smoothie

Ingredients

  • 1 cup pumpkin puree
  • 1/2 cups almond milk
  • ½ cup greek yogurt
  • 1 tbsp maple syrup
  • 2 teaspoons ground cinnamon
  • Nutmeg (optional)

Directions

Place the pumpkin puree in a freezer bag; store in freezer for at least 24 hours. Heat the bag of pumpkin puree in the microwave on HIGH to soften, 1 to 2 minutes. Pour the milk and yogurt into a blender. Add the maple syrup, cinnamon, and pumpkin; blend until smooth.

 

pumpkinhummus

 

Pumpkin Hummus

Ingredients

  • 3 cans garbanzo beans
  • 2 cups fresh or 1 (15 ounce) can pumpkin puree
  • 5 fluid ounces lemon juice
  • 1/3 cup extra-virgin olive oil
  • 1/2 cup tahini paste
  • 3 cloves garlic, minced
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground allspice
  • salt to taste

Directions

Drain the garbanzo beans, reserving the liquid. Place the beans and 1/2 cup of the reserved cooking liquid into a blender, and puree until a smooth paste forms. Add the pumpkin puree, lemon juice, olive oil, tahini, garlic, cinnamon, nutmeg, and allspice. Cover and puree again until smooth. Use additional liquid as needed to achieve a smooth consistency. Season to taste with salt.

 

pumpkinoatmeal

Pumpkin Oatmeal

Ingredients

  • 1/2 cup quick-cooking rolled oats
  • 1/3 cup milk, or as needed
  • 1/4 cup pumpkin puree
  • 1/8 teaspoon pumpkin pie spice
  • ½ teaspoon cinnamon sugar

Directions

Mix together oats and milk in a microwave-safe bowl. Cook on high for 1 to 2 minutes, stirring once. Add more milk or oats to achieve the desired consistency, and cook for another 30 seconds. Stir in pumpkin puree, pumpkin pie spice, and cinnamon sugar. Heat through, and serve.

 

 

pumpkinsoup

 

Pumpkin Soup

Ingredients

  • 6 cups chicken stock
  • 1 1/2 teaspoons salt
  • 4 cups pumpkin puree
  • 1 teaspoon chopped fresh parsley
  • 1 cup chopped onion
  • 1/2 teaspoon chopped fresh thyme
  • 1 clove garlic, minced
  • 1/2 cup heavy whipping cream
  • 5 whole black peppercorns

Directions

Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered. Puree the soup in small batches (1 cup at a time) using a food processor or blender. Return to pan, and bring to a boil again. Reduce heat to low, and simmer for another 30 minutes, uncovered. Stir in heavy cream. Pour into soup bowls and garnish with fresh parsley.

 

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IMG_2320Julie Cornelius, MS is Co-founder of Potential Energy Training & Nutrition. She has an extensive background in nutrition and graduated from the University of Arizona in Tucson, AZ with both her Bachelors of Science and Masters of Science in Nutrition.  She has worked in fitness studios helping clients achieve their nutrition goals, spent two years teaching college nutrition courses, and was the founder of Julie Bar, an energy bar company. Julie is a long time cyclist and mountain biker who loves being outdoors. Julie helps individuals to meet their nutrition goals, whether it is eating to win an endurance mountain bike race, losing weight, or just eating to be healthier.

 

 

Its that time of year…Pumpkin Recipes!
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