Autumn Leaves & Pumpkin, Please!

It's that time of year in Northeast Ohio when leaves fall from trees and pumpkins take over without saying please. You look around and see pumpkin decorations, pumpkin scented fragrances, pumpkin patches, pumpkin carving, pumpkin flavored foods, and pumpkin flavored drinks. It's everywhere.

When you think of your top 5 favorite pumpkin-containing foods, I can almost guarantee that most of them (if not all of them) are sweet treats with lots of sugar. Your list most likely contains one or more of the following: pumpkin rolls, pumpkin pies, pumpkin cookies, pumpkin pancakes/waffles, pumpkin ice cream, or pumpkin spice coffees. (If you're like me and love everything pumpkin too you're probably thinking- YUM!)

Believe it or not, pumpkin in and of itself has a ton of health benefits. According to the nutrition information provided by the USDA, one cup of pumpkin has 49 calories, 1.8g of protein, 12g carbohydrates, 0.17g fat and 27g fiber. Fresh pumpkin is a great low-calorie, low-fat food containing a decent amount of fiber with a low impact on blood sugars. 

So how can you eat pumpkin without all the added sugar?? Keep scrolling for easy, healthy, pumpkin fall recipes!

1. PUMPKIN OATMEAL

Total Time: 5-10 minutes           Serves: 1 

Ingredients:

• 1/4 cup rolled oats
• 1/8 cup canned pumpkin puree (no sugar added)
• 1 tbsp chia seeds
• 1 tsp cinnamon
• 1/2 tsp pumpkin pie spice (optional)
• 1/4 tsp vanilla
• 3/4 cup milk, milk alternative, or water 

Stovetop Instructions:

1. In a medium saucepan, add all ingredients and stir. 
2. Cover and bring to a boil. Once boiling, reduce heat to low and simmer for 2-3 minutes until oats have absorbed most of the liquid and are thick.
          Optional: top with pumpkin seeds, nuts, pepitas, brown sugar (sprinkle), maple syrup (drizzle)   

2. PUMPKIN SOUP

Total Time: 25 min               Serves: 4

Ingredients: 

• 2 tbsp olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic, grated
• 1 15oz can pumpkin puree
• 2 tbsp fresh thyme
• 3/4 tsp kosher salt
• 1/2 tsp ground cumin
• 1/4 tsp black pepper
• 1/8 tsp ground ginger
• 1/8 tsp cayenne pepperr
• 2 cups low-sodium vegetable broth
• 2 tbsp maple syrup
• 2 tbsp heavy cream
• 3 cups chicken broth
• Toasted pumpkin seeds for serving (optional)

Directions:

1. Heat the olive oil in a medium saucepan over medium heat until simmering. Add onion and garlic and cook 3-4 minutes or until fragrant. 
2. Add pumpkin puree, thyme, salt, cumin, black pepper, ginger, and cayenne pepper. Cook over medium-low until steaming and fragrant, about 5 minutes.
3. Add vegetable broth and cook for an additional 3-4 minutes, stirring constantly (mixture will bubble). 
4. Remove from heat and stir in the maple syrup and heavy cream.                                                   Optional: Garnish with pumpkin seeds, salt, pepper, fresh thyme leaves, and serve.

Sources:

https://www.verywellfit.com/pumpkin-nutrition-facts-calories-carbs-and-health-benefits-4165492

https://thecleaneatingcouple.com/30-healthy-pumpkin-recipes/

https://www.thekitchn.com/easy-pumpkin-soup-261960

-G.G