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Pumpkin: 10 Ways
1. Pumpkin Coconut Curry with Chicken
To roast butternut squash, place on a sheet pan, salt and pepper, and roast at 450F until
caramelized and fork-tender (about 15 minutes, depending on size). If your curry and cayenne
have been sitting in your cupboard for awhile (over six months), add at the same time as the
garlic. This will help bring out some of the flavor (do this any time you have older spices that
need refreshing).
Ingredients
1 pound boneless, skinless chicken breast, cut into 1-inch pieces
1/2 onion, sliced
1 T minced ginger
2 large garlic cloves, minced
2 plum tomatoes, diced
1 15 ounce can pumpkin puree
2 cups chicken or vegetable broth (low-sodium)
1 cup lite coconut milk (not sweetened)
2 teaspoons curry powder
1 large pinch cayenne powder
2 cups butternut squash, chopped into bite-sized pieces and roasted
1/2 lime juiced
1/2 cup chopped cilantro, plus extra for garnishing
Brown Rice, cooked, for serving
Directions
1. Sauté chicken over high heat, adding small amounts of chicken broth to avoid burning/
sticking. Cook on high heat until browned on all sides. Remove chicken and set aside.
2. Reduce heat to medium-high and add onion and ginger, use broth to prevent sticking as
needed. Cook for a few minutes until onion is soft. Add garlic and cook for about one
minute more.
3. Add tomatoes and pumpkin puree to pan. Cook for about 8-10 minutes, until puree is
lightly browned.
4. Add broth, lite coconut milk, curry & cayenne powders; bring to a boil and simmer for 10
minutes. Add chicken and butternut squash and simmer for 10 minutes longer.
5. Stir in lime juice and cilantro. Season to taste with salt and pepper. Serve over rice and
serve.
Adapted from: http://www.thewickednoodle.com/pumpkin-coconut-curry-chicken/
2. Super Moist, Pumpkin Muffins (Easy)
Ingredients
1 cup applesauce, (no added sugar)
1 14 oz can pumpkin puree, (no added sugar)
2 very ripe bananas
3 medjool dates, finely chopped
1 teaspoon pumpkin pie spice
1 teaspoon vanilla extract
3 cups oat flour
1/4 teaspoon sea salt
1 teaspoon baking soda
1 teaspoon baking powder
Directions:
1. In a ‘wet’ ingredient bowl mix together applesauce, pumpkin puree, bananas, dates,
pumpkin pie spice, 1 teaspoon vanilla extract.
2. In a ‘dry’ ingredient bowl mix together oat flour, sea salt , baking soda and powder.
3. Mix all wet ingredients together and all dry ingredients together, and then combine bowls.
Mix everything together well and baking muffin pans on 350 for 33 minutes.
3. Pumpkin French Toast
Ingredients
1 cup pureed pumpkin (from a can is just fine)
1 1/2 cups almond milk (or your favorite non-dairy milk)
2 tablespoons cornstarch
2 teaspoons cinnamon
1 1/2 teaspoons ground ginger
1/2 teaspoon ground cloves
1 teaspoon pure vanilla extract
8 pieces sliced bread, stale is better!
Cooking spray for the pan
1. Mix together all ingredients (except for the bread). Spread out bread slices on a rimmed
baking pan in a single layer. Pour on pumpkin mixture and flip to coat. Let sit for 20
minutes, then flip over and soak for 10 minutes more.
2. Preaheat a large non-stick skillet over medium heat. Spray with cooking oil and cook
about half of the soaked breads at a time for 5 to 7 minutes on one side and about 3
minutes on the other. They should be golden to medium brown and flecked with darker
spots. Keep warm on a plate covered with tin foil while you cook the second batch.
*If not serving immediately, cover and place in a 200 degree oven for up to an hour. Serve
with sliced bananas and (a little) honey on top!
Adapted from: http://www.theppk.com/2009/10/pumpkin-french-toast/
4. Pumpkin smoothie
Ingredients:
1 cup pumpkin purée
1 large ripe banana
1 cup unsweetened soymilk or coconut milk beverage
1 tablespoon honey
1/2 teaspoon pure vanilla extract
1 1/4 teaspoon pumpkin pie spice
5 ice cubes
5. Pumpkin Granola Bars
Ingredients
1/3 cup pumpkin puree
1/4 cup applesauce
1/2 cup dried apricots, diced
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
1/8 teaspoon ground ginger
1/4 teaspoon salt
1/2 teaspoon vanilla extract
2 cups old fashioned oats
1/4 cup dried cranberries
1/2 cup chocolate carobs (optional)
1/4 cup sliced almonds
1/4 cup unsweetened flaked coconut
Cooking Directions
1. Preheat oven to 350 degrees F (180 degrees C). Spread parchment paper over a 8x8 pan
or equivalent area. In a large bowl, mix together the pumpkin puree, applesauce,
cinnamon, nutmeg, ginger, and salt. Stir in the dates and vanilla extract until smooth. Add
the oats, dried cranberries, carob chips, almonds, and coconut, stirring until granola is
evenly coated. It will be moist.
2. Press granola firmly down in baking pan. Bake for 35-40 minutes, or until lightly browned
and no longer moist to the touch. Allow to cool completely before turning out on a cutting
board. You must allow the granola to cool completely or the bars will fall apart, a
refrigerator can speed up the process. Cut granola bars into desired size. Wrap in
parchment paper to make quick grab-and-go snacks. Store in an air-tight container to
keep fresh. Yields 8 granola bars
6. Lightened Up Raw Pecan Pumpkin Butter
Ingredients:
1 cup raw pecans, soaked
1 cup almond milk
3/4 cup canned puree pumpkin
2 tablespoons chia seeds
2 teaspoons pure vanilla extract
1.5 teaspoons cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
2 tbsp maple syrup or other liquid sweetener, to taste
Directions:
1. Place pecans in a bowl and cover with water by a couple inches. Let pecans soak for a few
hours. Drain and rinse the pecans well and then place in the blender.
2. Add the rest of the ingredients into the blender and blend on highest speed until the dip is
smooth. Add sweetener to taste.
3. Serve with apple or pear slices. Store leftover dip in an air-tight jar or container in the
fridge for 1-2 weeks.
Adapted from: http://ohsheglows.com/2013/09/17/lightened-up-raw-pecan-pumpkinbutter/#ixzz2gflPQY7o
7. Pumpkin Cranberry Pecan Oatmeal
Ingredients
1 cup water
½ cup organic steel cut oats
2 tbsp. ground flaxseed
4 tbsp. unsweetened almond milk
3 tbsp. pureed pumpkin
1/8 cup dried cranberries
1/8 cup chopped raw pecans
1 tsp. cinnamon
½ tsp. pumpkin pie spice
½ tsp. maple syrup or honey
Cooking Directions
1. Bring water to a boil. Add oatmeal and reduce to simmer for about 20-30 minutes (until
oats are tender).
2. Add remaining ingredients, stir, and enjoy!
8. Maple Carrot, Sweet Potato, and Pumpkin Mashies
Ingredients
1 large sweet potato, peeled and cut into 1-inch pieces
3 large carrots, peeled and sliced into ½ inch pieces
½ cup pumpkin puree
1 tbsp. chia seed (optional)
1 tsp. maple syrup
1/8 tsp. cinnamon
Celtic sea salt and pepper to taste
Cooking Directions
1. Place potato and carrots in a steam basket in a medium saucepan, and steam for about 2025 minutes or until fork tender. Alternatively, you can boil or bake them and get the same
result.
2. Drain potatoes and carrots, and return to empty saucepan. Mash with a potato masher.
Add chia seed (if using), maple syrup, and seasonings and stir to combine.
Directions:
Combine all ingredients in a blender and blend until smooth. Pour into 2 glasses and serve.
9. Pumpkin Black Bean Chili
Ingredients
1 onion, diced
3 cloves of garlic, minced
4 cups cooked black beans (or 2-15 oz cans, rinsed and drained)
1 cup frozen corn
2 cups fresh pumpkin puree (or 1-15 oz can)
2-15 oz cans or 1-28 oz can fire-roasted diced tomatoes, with liquid
1 cup hearty fall or winter beer (or sub vegetable broth)
1-1/2 tbsp smoked paprika
3 tsp chili powder
1-1/2 tsp dried oregano
1 tsp rubbed sage
1/4 tsp cayenne
Directions:
1. Heat 1/4 cup water in a large stock pot and add onion. Saute for 3 minutes, or until
translucent. Add garlic and saute for an additional 2-3 minutes, until fragrant.
Add spices and stir to coat the onions, saute for 1-2 minutes, stirring constantly. Pour in
beer and allow to simmer for about 2 minutes.
2. Add the remaining ingredients and bring to a boil. Lower heat and cover, simmer for 45
minutes stirring occasionally.
Season with salt and pepper to taste, and serve. Garnish with vegan cheese and chopped
green onion.
Serves 4
10. Thai Pumpkin Soup
"This is a spicy Thai variety on our favorite pumpkin soup. You can make it mild spicy or
hot spicy by using different types of chilies. Instead of the traditional sour cream, this
recipe uses coconut milk. Quick 'n' easy!"
Ingredients:
1 clove garlic, chopped
4 shallots, chopped
2 small fresh red chili peppers, chopped
1 tablespoon chopped lemon grass
2 1/8 cups low-sodium vegetable/ chicken stock
4 cups peeled and diced pumpkin
1 bunch fresh basil leaves
1 1/2 cups unsweetened lite coconut milk
Directions:
1. Heat a medium saucepan over low heat. Cook garlic, shallots, chilies, and lemongrass in
until fragrant (be careful not to burn the garlic). Use broth to sauté with and prevent
sticking. Stir in stock, coconut milk, and pumpkin; bring to a boil. Cook until pumpkin
softens. In a blender, blend the soup in batches to a smooth or slightly chunky
consistency, whatever you prefer. Serve with basil leaves
Ready In: 25 Minutes
Servings: 2-4
Prep Time: 10 Minutes
Adapted from: http://allrecipes.com/Recipe/Thai-Pumpkin-Soup/Detail.aspx
BONUS: How to Make Pumpkin Seeds
Ingredients
Pumpkin seeds-removed and cleaned from the pumpkin
Various seasonings
Line baking sheet with parchment paper
Cooking Directions
1. Clean off seeds.
2. Soak for 1 hour in salt water. This step can be skipped.
3. Sprinkle seeds with salt or various spices; garlic powder, onion powder, pepper, chili
powder, cinnamon, nutmeg
4. Bake in a preheated 300 F oven until seeds dry out which is approximately 15-25
minutes.