Recipe Friday: Falling Into Pumpkin Season

September 27, 2013

A few fun ways to put pumpkin on the table!

From pumpkin-spice coffee treats to traditional pumpkin pie, the humble orange gourd is everywhere in autumn. But pumpkin treats don't have to be overly creamy or sugary. Pumpkin is versatile, festive and incredibly rich in Vitamin A, which supports good vision, a healthy immune system and strong teeth and bones. Here are just a few healthy ideas to satisfy your craving for pumpkin.

Pumpkin Pie Parfait (adapted from Chocolate Covered Katie)

You’ll Need:

  • 1 cup pumpkin, fresh or canned

  • 1 tsp cinnamon

  • Up to ⅔ cup milk of your choice

  • 4 ice cubes

  • Natural sweetener of choice, to taste

  • 1 cup plain or vanilla yogurt

  • Pomegranate seeds, to garnish

How to Make It:

  1. Combine pumpkin, cinnamon, milk, ice and sweetener in blender.

  2. Layer in a glass alternating with the yogurt. Top with pomegranate seeds.

  3. Enjoy!

Pumpkin Oatmeal Coconut Bars (via FitSugar)

You’ll Need:

  • 2/3 cup unrefined sugar

  • 1/2 cup unsweetened applesauce

  • 1 egg

  • 1 can unsweetened pumpkin

  • 1 cup whole wheat flour

  • 3/4 cup quick oats

  • 2 tsp baking powder

  • 1/2 tsp baking soda

  • 1 tsp cloves

  • 1/4 tsp nutmeg

  • 1/2 cup chopped walnuts

  • 1/4 cup shredded coconut

How to Make It:

  1. Preheat oven to 350 degrees.

  2. Mix sugar, applesauce, egg and pumpkin until light and fluffy.

  3. Stir in flour, oats, baking powder, baking soda and spices.

  4. Pour into baking pan and spread evenly. Top with shredded coconut.

  5. Bake for 25-35 minutes, cool and serve.

  6. Enjoy!

Roasted Pumpkin Seeds (via FitSugar)

You’ll Need:

  • 2 cups raw pumpkin seeds

  • 1 tbsp coconut oil

  • ¼ tsp cinnamon

  • ⅛ tsp sea salt

How to Make It:

  1. Preheat oven to 400 degrees.

  2. Remove seeds from pumpkin. Wash, remove bits of pulp and pat dry.

  3. Toss seeds, coconut oil, cinnamon and salt in a bowl.

  4. Spread seeds evenly on baking sheet and roast at for 20 minutes, tossing halfway through.

  5. Enjoy!