Fall is here, and with the change in season comes everyone’s seasonal favorite… pumpkin spice.
Unfortunately, many of your favorite pumpkin treats like pumpkin spice lattes, breads and pies are loaded with sugar and fat.
The good news is that you have to swear off all pumpkin recipes. Fresh pumpkin is packed with potassium and antioxidants that can help you to maintain your blood pressure, fight infections, prevent degenerative damage to the eyes, and more.
Not sure how to make pumpkin a healthy addition to your favorite fall recipes? Don’t worry; we’ve got you covered. Here are three of our favorite pumpkin recipes that all weigh in at 200 calories or less.
Healthier Pumpkin Spice Latte
Who said anything about having to give up your favorite fall beverage? Fortunately, we’ve discovered a much healthier alternative that is less than 200 calories per cup! Here’s how to make it:
- 3/4 cup unsweetened almond milk
- 2 tablespoons pureed pumpkin
- 1 tablespoon packed light brown sugar
- 1 teaspoon vanilla extract
- 1/4 teaspoon pumpkin pie spice
- 1/4 cup (2 shots) espresso or strong brewed coffee
Combine milk, pumpkin, sugar, vanilla, and spices together. Heat in a small saucepan and stir it constantly until it begins to steam. Pour it over espresso and top with non-fat whipped cream and cinnamon or nutmeg.
Impress your dinner guests with a healthy fall take on a favorite Italian dish. Pumpkin raviolis are easy to make, healthy, and guaranteed to be a big hit with all of your guests.
- 1 cup canned pureed pumpkin
- 1/3 cup grated parmesan cheese
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 24 wonton wrappers
- 1 teaspoon salt
- 1/2 cup chicken broth
- 1 1/2 tablespoons unsalted butter
- Chopped parsley
Mix the pumpkin, parmesan, salt and pepper together. Fill the center of each wonton wrapper with approximately 2 tablespoons of the mixture. Add drops of water to the edges of the wonton wrapper and bring the opposite sides together to form a triangle. Pinch the edges together to seal them closed. Once each wonton wrapper is filled and sealed, place all of the raviolis together into a large saucepan and boil for 7 minutes. Next, drain the raviolis. In a separate pan, add the broth and the butter. Slowly pour in the raviolis making sure to coat each one with the broth/butter mixture. Top with parsley.
Curried Pumpkin Soup
Pumpkin soup would go great with that pumpkin ravioli. This is the perfect recipe to help warm you up on a chilly fall night. Plus, weighing in at only 78 calories per cup, it won’t kill your diet. Enjoy a bowl (or even 2) with dinner tonight.
- 2 (15-oz) cans pureed pumpkin
- 6 cups vegetable broth
- 1 cup or more water
- 1 large onion, diced
- 1 tablespoon olive or coconut oil
- 4 cloves garlic, minced
- 2 - 4 tablespoons curry
- 4 teaspoons minced ginger, fresh or jarred
- salt & pepper to taste
In a heavy pot, sauté the garlic and onion for 2-3 minutes or until soft. Add curry powder and ginger and stir together for 1 minute. Stir in the pumpkin until well blended and cook for 5 minutes. Whisk in vegetable broth and water and let simmer for 20 minutes while stirring occasionally. Reduce heat and continue to cook until the broth reaches desired thickness. Top with salt and pepper to taste.
When you make any of these three recipes, you’ll be doing both your taste buds and your health a favor! What is your favorite pumpkin recipe to make in the fall?