Fall Pumpkin Recipes

Pumpkin Raisin Oatmeal
1 serving

1 Tbsp Raisins
¼ cup Canned Pumpkin, solid pack
½ tsp Pumpkin pie spice or cinnamon
½ cup Oatmeal, uncooked
1 cup Water
1 cup Nonfat milk (add after cooking)

Combine raisins, pumpkin, spice, oatmeal and water in a microwave-safe dish. Microwave on high power for 3-4 minutes. Stir well and serve with skim milk.

Nutrition per serving Calories 294; Protein 15 gm; Carbohydrates 53 gm; Fat 3 gm; Saturated Fat 1 gm; Cholesterol 5 mg; Fiber 6 gm; Sodium 134 mg

Whole Grain Pumpkin Muffins
24 Muffins

1 cup Sugar
2 cups Canned pumpkin, solid pack
3 Eggs
1/3 cup Canola Oil
1 cup Water
1-1/2 cups White Flour
1-1/2 cups Whole Wheat Flour
1 tsp Baking Soda
1-1/2 tsp Baking Powder
½ tsp Salt
1 tsp Ground Cinnamon
1-1/4 tsp Ground Nutmeg
1 cup Raisins (optional)

Preheat oven to 400 degrees. In large bowl, combine first 5 ingredients. Beat about 1-2 min. at low speed to combine. In a different bowl, combine remaining ingredients, except raisins. Add dry ingredients to wet ingredients, blending just until combined (do not overmix). Add raisins, if desired, and stir briefly only. Spoon batter into non-stick muffin pans that are lightly sprayed with oil. Bake about 20 min. until muffin top springs back when gently pushed with finger tip.

Nutrition per serving: Calories 125; Protein 3 gm; Carbohydrates 20 gm; Fat 4 gm; Saturated Fat 0.5 gm; Cholesterol 26 mg; Fiber 2 gm; Sodium 142 mg

Pumpkin Soup
6 servings

1 med Sweet Onion, chopped
2 Tbsp Canola or Olive Oil
2 cups Canned Pumpkin, solid pack
2 Tbsp Flour
1/2 tsp Salt
¼ tsp Ground Ginger, or ½ tsp fresh grated ginger
1/8 tsp Ground Tumeric
2 cups Nonfat (skim) Milk
4 tsp Instant Chicken Bouillon Granules
4 cups Hot Water (to dissolve bouillon)
¼ cup Fresh Parsley, chopped (for garnish)

Cook onions 4-5 min. in oil using a non-stick skillet over medium heat. Stir in pumpkin and lower burner heat to low. In a medium size bowl, whisk flour, salt (optional), and spices into ¾ cup of the milk. Stir this into onion-pumpkin mixture then turn burner heat up to medium. Add remaining milk, stirring, until soup thickens in about 10 min. Do not allow the soup to boil. Add bouillon (granules dissolved in hot water) and continue stirring to a smooth consistency. Serve in 1-cup portions, garnished with parsley.

Nutrition per serving Calories 128; Protein 5 gm; Carbohydrates 17 gm; Fat 5 gm; Saturated Fat 1 gm; Cholesterol 2 mg; Fiber 3 gm; Sodium 494 mg

Easy Pumpkin Pie
8 servings

1 can, 16 oz Canned pumpkin, solid pack
1 can, 13 oz Evaporated skim milk
4 Egg whites
½ cup Baking mix, reduced fat (heart healthy) type
½ cup Sugar
2 tsp Pumpkin pie spice
2 tsp Vanilla extract

Preheat oven to 350 degrees. Combine all ingredients in a blender. Blend 1-2 minutes until well mixed. Pour blended mixture into a 9-inch pie pan which is lightly coated with vegetable oil spray. Bake for 50-55 minutes, until the center is puffed and a small knife inserted comes out clean.

Nutrition per serving Calories 141; Protein 7 gm; Carbohydrates 27 gm; Fat 1 gm; Saturated Fat 0 gm; Cholesterol 2 mg; Fiber 2 gm; Sodium 175 mg