By Patrice Powers-Barker, OSU Extension, Lucas County
The Truth Contributor
While large pumpkins might be carved into jack-o-lanterns, canned pumpkin is a healthy and easy ingredient for a variety of recipes! It is not uncommon for pumpkins to be in sweet recipes, but it is a good savory ingredient. It can also be an economical option to add some extra vegetables to the menu. Just remember, these recipes are for canned pumpkin puree, which is not the same as pumpkin pie filling which has added sugar and spices. Make sure to read the label when purchasing at the grocery store.
Health advantages of pumpkin include:
- Rich in vitamin A to help with eye and skin health.
- Great source of potassium, important to heart health.
- Great source of Vitamin C to boost the immune system.
- Good source of fiber.
Canned pumpkin can be added to pastas, baked goods, smoothies, soups, parfaits and fruit dip. For an easy, creamy pumpkin dip, add one 15-ounce can of pumpkin to one cup of low-fat vanilla yogurt. Add 1 teaspoon ground cinnamon, mix well and use as a dip for sliced fruit such as apples or pears.
This Pumpkin Pasta with Toasted Walnuts and Spinach recipe is from North Carolina Co-operative Extension. This 20-minute creamy pumpkin pasta with toasted walnuts and spinach dish is flavorful and nutritious and serves 4 with only 388 calories per serving.
Ingredients:
8 ounces pasta
1 tablespoon Olive oil
2 cloves fresh garlic, minced
1 cup canned pure pumpkin puree
2 tablespoons tomato paste
2 tablespoons half and half
1 cup vegetable broth
pinch ground nutmeg
Fresh cracked black pepper and salt to taste
2 cups fresh baby spinach, heaping
¼ cup chopped toasted walnuts
Parmesan cheese
Directions:
- Cook the pasta according to package instructions. Drain and set aside but keep it warm.
- While the pasta cooks, bring a large skillet to medium heat and add the olive oil and minced garlic. Cook just until fragrant.
- Whisk in the tomato paste, pumpkin, and half and half until smooth.
- Add the vegetable broth, nutmeg, salt and pepper.
- Stir until combined. Cook on low about 5 minutes.
- Add the spinach. Cook until it lightly wilts.
- Stir in pasta and toss to coat. Sprinkle with walnuts and Parmesan cheese and serve.
Warm up with Pumpkin Soup recipe from the Iowa State University Extension
Ingredients:
1 (15 oz) can pumpkin
½ c. vegetable broth
2 tsp. curry powder
1 tsp. brown sugar
½ tsp. dried oregano
½ tsp. ground cinnamon
½ tsp. ground nutmeg
½ tsp. red pepper flakes
1 c. buttermilk
Fresh cilantro, optional
Directions:
- In a saucepan, add all ingredients except buttermilk and cilantro.
- Bring to a simmer for 10 minutes.
- Remove from heat and stir in buttermilk.
- Garnish with fresh cilantro, if desired.
For dessert, this Chocolate Surprise Cupcakes recipe is from Spend Smart, Eat Smart.
Ingredients:
Nonstick cooking spray
1 can (15 ounces) pumpkin
1 box (15.25 ounces) chocolate cake mix
3 eggs
1/2 cup (4 ounces) apple juice
1/2 cup walnuts, chopped
Directions:
- Preheat oven to 350° F. Spray muffin tins with cooking spray or add a liner to tins.
- Combine the pumpkin, cake mix, eggs, and apple juice in a large mixing bowl.
- Beat batter well. Fill muffin tins 2/3 full of batter. Sprinkle walnuts on top.
- Bake according to package directions for cupcakes (about 20 minutes).
- Cupcakes are done when a toothpick inserted into center comes out clean.
- Let cool on rack for 5-10 minutes. Remove from tin.
The advantage of canned pumpkin is that it is ready to add to your recipe! If you are at the farm market and have the opportunity to purchase a baking pumpkin or pie pumpkin, it’s easy to roast your own. Preheat oven to 400 degrees Fahrenheit. Cut a pie pumpkin in half, scoop out the seeds and place cut side down on a baking sheet. Bake for 35 to 45 minutes. The pumpkin is ready when the outer skin can be pierced with a fork. Let the pumpkin cook for 10 minutes. Scoop out the flesh with a spoon, and puree it in a food processor or blender. You can store pumpkin puree in the refrigerator up to five days or freeze it. One advantage of baking your own pumpkin over the canned version is that you can also roast the seeds.