Did you know that pumpkin is one of the very low calorie vegetables? 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals and vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs. It is also a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E. In addition, pumpkin seeds are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins.
So, what do you do with pumpkin besides make pumpkin pie? I have gone thru my files and talked to my friends and here’s what I have come up with!
(Courtesy of Melissa Bridgers at OC 61, google her website at www.melisabridgers.com)
1 ¾ cup flour
1 ¼ cup sugar
1 tbsp baking powder
¼ tsp salt
1 tsp ground cinnamon
½ tsp ground nutmeg
½ tsp ground ginger
¼ tsp allspice
½ tsp ground cloves
1 cup pureed pumpkin
½ cup soy milk (can use whole milk or almond milk if desired)
½ cup vegetable oil
2 tbsp molasses
Preheat oven to 400F
Lightly grease 12 muffin tin
Sift together flour, sugar, baking powder, salt and spices. In a separate bowl, whisk together pumpkin, soy milk, and molasses. Pour the wet ingredients into the dry and mix.
Fill the muffin cups 2/3 fill. Bake for 18-20 minutes, until a toothpick or knife inserted in the center comes out clean.
For some variety, you can add cranberries or walnuts or a mixture of the two.
Banana Pumpkin Loaf:
(I found this recipe as I was searching the internet! Not low-cal, but very tasty for a treat!)
1 2/3 all-purpose flour1 teaspoon baking soda
1 teaspoon pumpkin pie spice
1/2 teaspoon salt
1 cup plus 2 tablespoons sugar
1 egg
3/4 cup pumpkin puree
3 1/2 bananas, very ripe, mashed
2 tablespoons sour cream
1 teaspoon vanilla extract
1/4 cup dark rum
2/3 cup walnuts, toasted
Preheat oven to 350 degrees F.
Line the bottom of a loaf pan (or three mini loaf pans) with parchment paper. You can also just spray it with baking spray or lightly brush it with butter.
Sift together the flour, baking soda, pumpkin pie spice and salt. In a separate mixing bowl, beat sugar and egg with a whisk until light and fluffy, about 10 minutes. Add pumpkin puree, mashed bananas, sour cream, vanilla, and rum. Mix to combine. Fold in dry ingredients and nuts. Pour into a loaf pan and bake for about 45 minutes.
Cream Cheese Frosting:
Ingredients
- 8 ounces cream cheese, room temperature
- 8 tablespoons (1 stick) unsalted butter, cut into pieces, room temperature
- 1 cup confectioners' sugar
- 1 teaspoon pure vanilla extract
Directions
Place cream cheese in a medium mixing bowl. Using a rubber spatula, soften cream cheese. Gradually add butter, and continue beating until smooth and well blended. Sift in confectioners' sugar, and continue beating until smooth. Add vanilla, and stir to combine.When the loaf is cool, frost with cream cheese icing.
(Courtesy of Jennie Choi)
Whole wheat pizza crust ( Can get it from the local
pizza joint or Trader Joes sells it too!)
For the sauce:
- 1 teaspoon olive oil
- 1/3 cup onions, finely chopped
- 3 cloves of garlic, minced
- 3/4 cup canned pumpkin
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried sage
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
For the topping:
- 2 – 3 Tablespoons roasted red pepper or garlic hummus
- 1 – 1 1/2 cup ricotta or part-skim mozzarella
- 1 1/2 cup fresh spinach or arugula
Preparation
1.
Preheat oven to 375° and prepare pizza crust (make your own
or follow the directions on the packaging).
2.
Heat olive oil in a skillet and sauté onions and garlic
until fragrant and soft. Place cooked onions and garlic in a bowl and stir in
pumpkin, basil, oregano, sage salt and pepper.
3.
Sautee the fresh spinach or arugula over high heat in the
same skillet used for the onions and garlic. Cook until the spinach has wilted
and most of the liquid has been cooked off.
4.
Turn off the heat and let the veggies cool.
5.
Place pizza on pizza stone or round baking sheet. Spread
pumpkin sauce evenly over the dough and sprinkle on ricotta or mozzarella. Take
a few paper towels and wrap them around the cooked spinach and mushrooms to
squeeze out any liquid still left – this will make sure the pizza isn’t soggy.
6.
Add spinach or arugula to the pizza. Sprinkle on more cheese
if desired.
7.
Cook pizza stone or round baking sheet in oven and cook for
25-30 minutes** or until pizza crust is brown on the edges and the crispiness
level you desire. Let the pizza cool for a few minutes, slice, and enjoy! **The
cooking time will vary depending on the type of crust and pan you use to cook
the pizza. Just be sure to watch it carefully after it’s cooking 15-20 minutes.
Pumpkin Soup:
(again from Melissa, who knew that a colorist could cook too!)
1 tbsp unsalted butter
3 shallots, finely chopped
2 (12 oz) packages frozen winter squash puree, thawed or 2 cans pumpkin puree
3 cups chicken stock
For pumpkin seeds:
1 tbsp olive oil
¾ cup raw pumpkin seeds
¾ cup ground cumin
pinch of cayenne pepper
To finish:
1 tsp finely grated fresh lime zest
1 tbsp fresh lime juice
Make Soup:
In a large saucepan over moderately high heat, melt butter. Add shallots and sauté until translucent. Stir in squash and stock and bring to a boil. Reduce heat and simmer, uncovered, until soup thickens, about 30 minutes.
While soup simmers, make pumpkin seeds:
In a small skillet over moderately high heat, heat oil. Add pumpkin seeds and cook, stirring constantly until seeds begin to pop. Stir in cumin and cayenne and continue to cook, about 30 seconds. Transfer to a bowl and season with generous pinch of coarse sea salt.
Finish and serve:
When soup has thickened, remove from heat and stir in lime zest and juice. Season with fine sea salt and fresh ground pepper. Ladle into bowls, garnish with pumpkin seeds and serve!
For more information, contact me at rachel@livehealthynyc.com
