November 15 2015

Healthy ways to enjoy Pumpkin this Fall By Hillary Macias, RDN Student

Since I know how much you all love hearing about everything pumpkin this time of year (PSL anyone?), I thought why not elaborate on the multiple ways you can use this fun ingredient in some healthier ways this season. (Disclaimer: I would never, ever discourage eating pumpkin pie)

pumpkinpiegiphyAs I was taking a study break this weekend, I decided to try my hand at making a soup that incorporated pumpkin puree. I was hesitant at first because I had never had pumpkin in a soup before, but it was a dreary day outside and quite frankly nothing sounded better than a hot cup of soup to accompany me by the fireplace. This soup is loaded with fiber and has a little spice to it – perfect for pairing with sandwiches, and only takes about 30 minutes to make. Below is the recipe and some other fun ways to add pumpkin in some other dishes! 

(just a representation - see the recipe for actual ingredients)

(just a representation – see the recipe for actual ingredients)

Perfect Pumpkin Soup Recipe: (serves 7)

  • 1 large onion, chopped
  • 1 medium sweet red pepper, chopped
  • 2 TBSP margarine
  • 2 cups corn kernels, frozen or fresh
  • 1 jalepeno pepper, seeded and chopped
  • 2 minced garlic cloves
  • 2 tsp chili powder
  • 2 cans low sodium vegetable broth
  • 1 ¾ cups pumpkin puree
  • ½ tsp salt
  • dash of cayenne pepper
  • 2 TBSP lime juice

Nutrition Facts per Serving:

Calories: 120                        Protein: 3g

Total Fat: 4g                         Carbohydrates: 19g

Saturated Fat: 0g               Cholesterol: 0mg

Dietary Fiber: 5g               Sodium: 115 mg

And More!! 

pumpkinparfaitPumpkin Parfait:  Make a pumpkin parfait! Pair low fat vanilla yogurt with pumpkin puree and top with cinnamon, nutmeg granola, or mixed nuts for a quick and easy snack!

Baby-Spinach-Salad-with-Honey-Roasted-Butternut-Squash,-Pumpkin-Seeds,-Gorgonzola-and-Dried-Cherries-Pumpkin Seeds For Your Salad!  Use as a salad topping! Sprinkle pumpkin seeds on top of your salad with some raisins or dried cranberries for a nice sweet/savory combo!

pumpkinbutterPumpkin on Toast?  Yes!  Slather it on your morning toast! Mix pumpkin puree with a tsp of maple syrup and a pinch of cinnamon for a nice change from typical grape jelly.

Pumpkin-Muffins_7436Pumpkin Muffins:  Bake up some healthy pumpkin muffins! (my personal favorite) Follow this recipe for the perfect fall inspired treat! (check out her other recipes too!)  http://cookieandkate.com/2014/healthy-maple-pumpkin-muffins/

Happy Pumpkining!

Meet Hillary:

Screenshot 2015-11-15 09.02.35

I’m Hillary! University of Mississippi Dietetics graduate, future RDN, peanut butter addict, runner. I love traveling, thunderstorms, healthy eats and always saving room for dessert! Nourish to flourish y’all!


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