December 14, 2018 | Categories: Weight Loss & Nutrition
Pumpkins make festive decorations and are great for carving with kids, but they also add a punch of flavor and boost of nutrition to your favorite comfort-food recipe.
We talked to Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It – Taking You from Label to Table to get the scoop on the health benefits of pumpkin and flavorful ways to add it to your meals.
Although you might not think to look for it until the end of summer or early fall, canned pumpkin can be found in supermarkets in every season. Taub-Dix keeps these shelf-stable cans in her pantry to add to meals throughout the year. “I love using canned pumpkin to make muffins and pumpkin breads for my family,” she says.
Pumpkin can punch up savory recipes like rice, pasta and soup, too; we’ll show you how. Save room for dessert! Taub-Dix shared her favorite fall bread recipe with us. The best part? You don’t have to feel guilty about enjoying a slice (or two).
Pumpkin is rich in carotenoids, which give this vegetable its vibrant hue, and can be converted to vitamin A in the body. “Vitamin A is so important for your skin and eye health,” Taub-Dix. It’s also a good source of potassium, which promotes proper muscle function and helps regulate blood pressure.
Additionally, pumpkins contain fiber, about 2.7 grams per mashed cup, which helps keep you feeling full, and promotes healthy digestion. “It provides fuel for your gut bacteria,” Taub-Dix says. To keep your dishes healthy, choose canned, unsweetened puree or fresh, chopped pumpkin to add to recipes.
This fall vegetable isn’t as carb-heavy as you might think, according to Taub-Dix, and it contains just 30 calories per raw, chopped cup. “To me, I think it’s kind of like a super food that goes unrecognized,” she says.
Don’t forget about the seeds. These nibbles make a healthy snack that delivers protein and amino acids, Taub-Dix says. Clean the seeds, spread them on a sheet pan, add a touch of oil and your favorite seasonings, and roast until golden brown.
Beans are a great source of fiber and protein, and this particular variety offers 6.6 grams and 8.7 grams of each, respectively, per half-cup serving. This soup also comes together in fewer than 30 minutes, making it a perfect weeknight meal.
What you’ll need:
1 ½ cups unsweetened apple juice
1 15-ounce can white beans, drained and rinsed
1 small onion, finely chopped
1 cup water
1 15-ounce can pumpkin puree, unsweetened
½ teaspoon cinnamon
½ teaspoon black pepper
¼ teaspoon salt
1/8 teaspoon nutmeg, allspice or ginger
What you’ll do:
Macaroni and cheese is a kid’s menu classic, but this version is perfect for adults. This dish offers the same cheesy taste you know and love with more vitamins and nutrients than the original.
What you’ll need:
1 ½ ounces dry, whole wheat pasta
2 tablespoons low-fat cheddar cheese
1/8 cup pumpkin puree, unsweetened
1 ½ tablespoons nonfat or plant-based milk
1 teaspoon mustard
What you’ll do:
The same feel and flavor of a fancy restaurant dinner in the comfort of your own kitchen? Yes, please! Creating your own pasta is simpler (and healthier) than you think.
What you’ll need:
For ravioli:
1 shallot, minced
¾ cup pumpkin puree, unsweetened
¼ cup egg whites
2 tablespoons reduced-fat ricotta cheese
2 teaspoons fresh sage, minced
1/8 teaspoon ground nutmeg
Freshly ground pepper, to taste
Kosher salt, to taste
32 wonton wrappers, defrosted if frozen
Butter-flavored cooking spray
For broth:
3 cups fat-free, reduced-sodium chicken broth
½ pound assorted wild mushrooms, thinly sliced
2 teaspoons fresh ginger, grated
1 garlic clove, crushed
2 scallions, thinly sliced
What you’ll do:
Peanut butter and pumpkin together? Yes! And the best part is that it actually tastes delicious. Fans of PB and banana sandwich will enjoy this fall twist on a classic lunch.
What you’ll need:
½ cup canned pumpkin puree, unsweetened
½ cup creamy or crunchy peanut butter
4 slices whole wheat bread
1 medium banana, sliced
What you’ll do:
Pumpkin puree turns this Italian classic into a fall favorite in by blogger Francesca Montillo’s recipe. This autumn squash adds fiber, vitamins and minerals to the cheesy rice dish. It might become your family’s new favorite comfort food!
What you’ll need:
5 to 6 cups of vegetable stock made from vegetarian bouillon cube
1 small onion, finely chopped
3 tablespoons olive oil
1½ tablespoons butter
1 cup Arborio rice
1 tablespoon parsley, chopped
½ cup dry white wine
2/3 cup freshly grated Parmigiano Reggiano cheese
½ cup pumpkin puree
Salt to taste
What you’ll do:
Bonus recipe! This recipe from Taub-Dix is a family favorite. You can also turn it into muffins for smaller, on-the-go portions. Recipe makes two loaves of pumpkin bread.
What you’ll need:
1 cup whole wheat pastry flour
2 ⅓ cups all-purpose flour
1 tablespoon baking powder
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon ground cinnamon
1 ¼ cups granulated sugar
2 large eggs
4 egg whites
½ cup plain, nonfat Greek yogurt
1 ripe avocado, peeled, seeded and mashed
1 teaspoon pure vanilla extract
⅔ cup original almond milk, unsweetened
1 15-ounce can pumpkin puree, unsweetened
½ cup dark chocolate chips
⅓ cup slivered almonds
What you’ll do:
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