Pumpkin has become a staple of fall meals and desserts. And luckily, because pumpkin itself is healthy, there are plenty of healthy pumpkin recipes that use pumpkin puree from a can that make whipping one up quick and simple.
Pumpkin is good for weight loss
Pumpkin has a history of being a good tool for weight loss. It’s high in protein and contains fewer calories than most other carbs. Pumpkin also contains a lot of water, which is another key to losing weight.
Pumpkin is good for digestion
Pumpkin is a useful food to treat digestive issues due to the low amounts of starch and sugar but high amounts of fiber. Another benefit of pumpkin is that it’s a soft food, so your body should have little to no trouble breaking it down after eating.
Three healthy pumpkin recipes
Eating healthy is important going into the winter months, when your immune system needs a boost. Finding a way to incorporate fall-themed food into your diet is a great way to feel good and happy while trying new things. These healthy pumpkin recipes are low-carb, high-fiber and perfect for the autumn season.
Lentil pumpkin soup
- 1 pound of red potatoes, cut into one-inch pieces
- 1 can (15 oz.) of pumpkin puree
- 1 cup of dried lentils, rinsed
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1/2 teaspoon of ground ginger
- 1/2 teaspoon of pepper
- 1/8 teaspoon of salt
- 2 cans of vegetable broth
- 1 1/2 cups of water
Combine all ingredients in a slow cooker and cook on low for seven to nine hours, stirring occasionally, until the potatoes and lentils are tender.
Creamy pumpkin marinara
- 2 tablespoons of extra-virgin olive oil
- 1 yellow onion, chopped
- 1 red bell pepper, chopped
- 1/2 teaspoon of salt, divided
- 2 cloves of garlic, pressed or minced
- 1/2 teaspoon of dried oregano
- 1/4 teaspoon of dried tarragon
- 1/4 teaspoon of ground cinnamon
- 1 can (15 oz.) of tomatoes, diced or crushed
- 1 can (15 oz.) of pumpkin puree
- 1 tablespoon of butter
- 1 teaspoon of balsamic vinegar
- Ground black pepper
- Finely grated Parmesan cheese, optional
- Chopped parsley, optional
Place a large pan with olive oil on the stovetop at medium heat. Once it simmers, toss in the pepper and onion with one-fourth teaspoon of salt. Cook and stir for six to eight minutes, or until ingredients become tender. Then, add the garlic, oregano, tarragon and cinnamon and stir for one minute. Stir in tomatoes for one minute. Stir in the can of pumpkin, tending to the pan for another five minutes.
Take the pan off the heat and pour the contents into a blender. Add butter and vinegar and blend until mixture becomes creamy. Season the mixture with pepper and the remaining salt. Stir sauce into pasta and sprinkle the optional Parmesan cheese and parsley on top if desired.
Pumpkin cookies
- 2 1/2 cup of rolled oats
- 1 cup of pumpkin puree
- 2 to 3 tablespoons of maple syrup, coconut sugar or agave
- 1 to 2 teaspoons of pumpkin pie spice or cinnamon
- 1/2 cup of dairy-free chocolate chips
Preheat your oven to 350 degrees. Then, mix all the ingredients above in a large bowl. Use your hands to make 12 cookies from the bowl mixture and place the cookies on a baking pan with parchment paper.
Once the oven is heated, bake cookies for 10 minutes. Let them cool for a few minutes afterward, then enjoy!
Learn about the nutrition services we offer at Bon Secours.
