Healthy Pumpkin Recipes for the Fall

Posted Oct 15, 2013 | Posted in Fitness & Nutrition

Fall is in full swing, and it’s time to whip up some delicious pumpkin treats! There are countless ways to incorporate pumpkin into your favorite recipes, or you can try something completely new. Here are three recipes to try this fall. Leave a comment below and let us know your favorite!

Low Fat Cream of Pumpkin Soup

Try this low-fat soup with your favorite salad or bread for the perfect lunch, especially on a cold day.



  • 1 tbsp olive oil
  • 1 small yellow onion, finely chopped
  • 2 garlic cloves, minced
  • 1 tbsp curry powder
  • 1 tsp cumin
  • 3 cups fat-free, low sodium chicken or vegetable broth
  • 1 15-ounce can of pumpkin
  • 1 12-ounce can evaporated fat-free milk
  • Freshly ground black pepper to taste


Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook until softened. Stir in the curry powder and cumin and cook for 1 minute. Add the chicken broth and pumpkin, and simmer on low for 20 minutes.  Add the evaporated fat-free milk and cook for 2 more minutes. Transfer soup to a blender and blend until smooth.

Source: Low Fat Cooking

Roasted Pumpkin Seeds

These seasoning options offer something for everyone. Don’t want salty or sweet? Leave out the seasonings for a natural taste, or try your own flavor combination.


  • 1 medium pumpkin (Make sure to buy your pumpkins locally, right here in Johnston County!)
  • 1 tbsp olive oil
  • For spicy seeds: ½ tsp each garlic salt, cumin, coriander, and cardamom
  • For sweet seeds: 1 tsp each ground cinnamon, cloves, and ginger; 1 ½ tbsp dark brown sugar


Preheat oven to 250°F. Cut off top 3 to 4 inches of the pumpkin and scoop out seeds. Discard stringy fiber from seeds along with any seeds that are split or cracked then transfer to a strainer and rinse well.  In a medium pot, bring 4 cups water to a boil. Add the seeds, reduce heat and boil gently for 10 minutes. Drain well then transfer to a paper towel-lined sheet tray and pat dry. Transfer seeds to a medium bowl, toss with oil and seasonings, and spread out in a single layer on a large baking sheet. Roast seeds for about 1 hour, stirring every 10 minutes or so, until just crisp and golden brown.


Pumpkin Popovers

These make a healthy, fun snack for children to take to school. Or, add cream cheese icing or powdered sugar to turn them into dessert!


  • 1/4 cup canned pumpkin puree
  • 3 large eggs
  • 3 large egg whites
  • 2 cups nonfat milk
  • 2 tbsp canola oil
  • 2 cups all-purpose flour
  • 1/2 tsp salt
  • 1/4 tsp pumpkin-pie spice
  • 1/8 tsp cayenne


Preheat the oven to 400°F. Place a 12-cup muffin pan on a baking sheet in the oven to preheat. Whisk together pumpkin puree, eggs, egg whites, milk and oil in a medium bowl until smooth. Combine flour, salt, pie spice and cayenne in a large bowl. Add the pumpkin mixture to the dry ingredients and whisk until smooth. Remove the muffin pan from the oven, coat it with cooking spray, and pour the batter into prepared cups. Bake the popovers until they are puffed and browned, about 25 minutes. Remove the popovers from the oven and reduce the oven temperature to 350°. With a small knife cut small slits into the sides of the popovers, about 3 or 4 per popover. Bake an additional 7 to 10 minutes. Serve hot.


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