Pumpkin is unavoidable during the fall season. The rich and earthy flavor ends up seemingly everywhere, from the moment the first leaf changes color until snowflakes begin drifting to the ground.
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But here’s a little secret: Pumpkin is worth eating throughout the year. The orange orb is packed with nutrition and health benefits, yet low on calories, leaving no doubt as to its standing as a “superfood.”
It also has gobs of what you really want in a food — tastiness. See for yourself with these 14 recipes.
These pumpkin cheesecake nuggets offer the savory flavor of cream cheese and ricotta cheese, both of which are low-fat. The treats are small but satisfying — and the pumpkin puree packs big-time health benefits.
If you’re more of a cookie monster, use the pumpkin puree to make these pumpkin spice delights.
You’ll flip for these pumpkin pancakes, which bring the hearty taste of autumn to the traditional breakfast flapjack. Double down on the fall feeling by topping the pancakes with sautéed apple slices.
Feed on seeds
If you’re carving a jack-o’-lantern, why throw away those pumpkin seeds? With just a few simple herbs, spices and other seasonings, you can scare up a nutritious nosh for the whole family. An added bonus: Pumpkin seeds are high in fiber and zinc.
No need to feel guilty asking for another slice of this healthy pumpkin pie, which is rich in antioxidants and low in fat. It’s chock full of spices, too, thanks to generous dashes of cinnamon, ginger and nutmeg.
Or instead of seconds of that delish dessert, maybe branch out and try this heart-healthy pumpkin pie. It’s highlighted by a crunchy crust made with almonds and cooking oats.
Cut the crust
Do you enjoy everything about pumpkin pie except for the crust? No worries! We’ve got you covered. Try this recipe for pumpkin pie pudding. (Trust us: You’ll savor every orange-colored spoonful.)
And since we offered two with-the-crust pie options, it only seems fair to provide a second option in the crustless category: Pumpkin, sweet potato and banana mousse.
A power-packed snack
A pumpkin bar that could double as an energy bar? Consider that the “trick” behind this nutty treat, which includes walnuts, almonds and peanuts. The final product is both protein-packed and delicious.
Pumpkin adds moisture to baked goods, which allows you to reduce oil (and fat) in many goodies. See for yourself with these recipes for pumpkin spice muffins or pumpkin-and-apple-packed chai muffins.
Dipping temperatures and the rustle of fall leaves signal the start of soup season. Warm your insides with this nutrient-dense soup made from a sugar pumpkin. Add a little smoked paprika if you’re looking for an extra kick, too.
Want another option? Then try this pumpkin-and-lentil soup that’s loaded with cholesterol-lowering soluble fiber.
What’s in your ravioli? Why not make pumpkin the answer. Wow your dinner guests with ravioli filled with a savory pumpkin mousse and serve it in a broth made from an assortment of mushrooms.