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Author: Meredith Mitchell

Southwestern Pumpkin Burgers

Southwestern Pumpkin Burgers

http://www.eatingwell.com/recipes/southwestern_pumpkin_burgers.html

From EatingWell:  Summer 2002

Colorful, spicy and fragrant, these delicious burgers are right in style with the contemporary fondness for Southwestern foods, especially when served with Fresh Tomato Salsa.

6 servings | Active Time: 1 hour | Total Time: 1 hour

Ingredients

  • 6 teaspoons extra-virgin olive oil, divided
  • 1 medium onion, chopped
  • 1/2 cup finely chopped red or green bell pepper
  • 1/2 cup fresh or frozen corn
  • 2 cloves garlic, minced
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • Tomato Salsa, optional (recipe follows)
  • 1/2 cup canned unseasoned pumpkin puree
  • 1/2 cup shredded Monterey Jack, or Cheddar cheese
  • 1/2 cup toasted wheat germ
  • 1/2 cup fine dry breadcrumbs
  • 2 tablespoons chopped fresh parsley
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • 6 8-inch flour tortillas, (soft-taco size)
  • 2 cups shredded lettuce

Preparation

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened, 5 to 7 minutes. Stir in bell pepper, corn, garlic, chili powder and cumin; cook, stirring, until fragrant, about 2 minutes more. Transfer to a large bowl; let cool to room temperature, about 10 minutes.
  2. Meanwhile, prepare Tomato Salsa, if using.
  3. Add pumpkin, cheese, wheat germ, breadcrumbs, parsley, salt and pepper to the onion mixture; mix well. With dampened hands, form the vegetable mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
  4. Preheat oven to 325°F. Stack tortillas and wrap in aluminum foil. Place in the oven for about 15 minutes to heat through. (Alternatively, stack tortillas between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through.)
  5. Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Adjust heat as necessary for even browning. Wrap the patties in tortillas and serve immediately, garnished with lettuce and Fresh Tomato Salsa, if desired.

Nutrition

Per serving : 331 Calories; 13 g Fat; 4 g Sat; 7 g Mono; 8 mg Cholesterol; 45 g Carbohydrates; 12 g Protein; 6 g Fiber; 638 mg Sodium; 407 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1/2 vegetable, 1/2 high-fat meat, 1 fat

Tips & Notes

  • Make Ahead Tip: Prepare through Step 3. Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator before cooking.
Pumpkin-Coconut Bisque

Pumpkin-Coconut Bisque

POPSUGAR Celebrity

From Bon Appétit via Epicurious [2]

Healthy Pumpkin Soup Recipe

Ingredients

1 1/2 tablespoons extra-virgin olive oil
1 cup chopped onion
3 garlic cloves, minced
3 cups solid-pack pumpkin, canned
2 cups low-salt vegetable broth
2 teaspoons sugar
1/2 teaspoon ground allspice
1/2 teaspoon dried crushed red pepper
1 1/2 cups unsweetened coconut milk, divided
Salt and pepper
Pepitas, for garnish

Directions

  1. Heat the oil in a heavy large pot over medium heat. Add the onion and garlic. Sauté until golden, about 10 minutes.
  2. Add the pumpkin, broth, sugar, allspice, and crushed red pepper. Bring to a boil. Reduce the heat. Cover and simmer until flavors blend, about 30 minutes.
  3. Working in batches, puree the soup in a blender until smooth. Return the soup to the pot. Bring the soup to a simmer, thinning with coconut milk to the desired consistency. Season to taste with salt and pepper.
  4. Ladle the soup into bowls. Sprinkle with the pepita seeds, drizzle with a teaspoon of coconut milk, and serve.


Source: Calorie Count [3]


Information

Category
Soups/Stews
Yield
Serves six.

Nutrition

Calories per serving
202
Pumpkin Pie Quinoa Breakfast Casserole

Pumpkin Pie Quinoa Breakfast Casserole

Baked quinoa breakfast casserole with pureed pumpkin and a crunchy grain-free topping.

Eating Style: Dairy-free, Egg-free, Gluten-free, Grain-free, Paleo, Refined Sugar-free, Soy-free, Vegan, Vegetarian

Prep Time:

Serves: 2

Ingredients

Bake

  • 1 cup water
  • 2 tablespoons pumpkin puree
  • 1/4 cup quinoa – red or white would work
  • 1 tablespoon maple syrup
  • 1 teaspoon coconut oil
  • 1/4 teaspoon pure vanilla extract
  • 1/2 teaspoon ground cinnamon
  • pinch ground nutmeg
  • pinch ground ginger

Topping

  • 1 tablespoon coconut oil, melted
  • 1 tablespoon maple syrup
  • 1.5 tablespoon finely ground almond flour
  • 1/4 cup pecans, chopped

Instructions

  1. Preheat oven to 350F and lightly oil a 4 cup casserole dish. [I used a small dab of coconut oil]
  2. In a small bowl combine all ingredients, minus the topping. Stir until fully mixed, then pour into prepared casserole dish.
  3. Cover and cook for 30 minutes.
  4. Meanwhile, combine all topping ingredients. After the 30 minutes are up, remove casserole from oven and sprinkle topping over top of the casserole.
  5. Return to the oven and cook uncovered for another 10-15 minutes, or until golden. [Mine was ready in 12 minutes]

Nutrition Information

  • Calories: 340
  • Calories from Fat: 207
  • Total Fat: 23
  • Saturated Fat: 9.1 g
  • Sodium: 7 mg
  • Carbs: 31 g
  • Dietary Fiber: 4 g
  • Sugars: 13.3 g
  • Protein: 4.3 g
Pumpkin Spice Trail Mix

Pumpkin Spice Trail Mix

Good Times

This recipe was originally posted on my healthy living blog, Eating Bird Food.

Pumpkin Spice Trail Mix

Ingredients

¼ cup sucanat or whole cane sugar
2 teaspoons cinnamon, Ground
2 teaspoons paprika
1 teaspoon pumpkin pie spice
1 cup unsalted whole almonds
1 cup rolled oats
1 cup unsalted pecan halves
1 cup roasted salted pepitas (shelled pumpkin seeds)
1 cup walnut halves
¼ cup pumpkin puree
2 Tablespoons all natural apple juice
⅔ cup dried cranberries
⅔ cup raisins

Directions

Preheat oven to 250°F. Mix sucanat, cinnamon, paprika and pumpkin pie spice in small bowl. Set aside.
Place almonds, oats, pecans, pepitas and walnuts in large bowl. Mix together pumpkin puree and apple juice; pour over nut mixture and toss until nuts are evenly coated. Sprinkle with spice mixture, tossing to coat well. Spread evenly on two baking pans.
Bake 30-35 minutes, stirring halfway through cook time. Cool completely. Stir in cranberries and raisins. Store in airtight container.

 

Information

Category
Snacks
Cuisine
African

 

Pumpkin Pie Muffins

Pumpkin Pie Muffins

POPSUGAR Celebrity

From Paleo Breakfast  by George Bryant and Abel James

Paleo Pumpkin Muffins

Ingredients

1/2 cup coconut flour
2 teaspoons pumpkin pie spice
1/2 teaspoon baking powder
3/4 cup pumpkin puree
1/2 cup coconut oil, melted
6 eggs
2 teaspoons organic vanilla
1/4 cup raw honey, melted
3 tablespoons walnuts, chopped

Directions

  1. Preheat the oven to 400°F. Sift the coconut flour, pumpkin pie spice, and baking powder together.
  2. In a separate bowl, mix all remaining ingredients, except for the walnuts, until well blended. Add the sifted flour mixture to the pumpkin puree mixture, and mix well until smooth.
  3. Divide the batter between muffin pans, and sprinkle with walnuts.
  4. Bake for 18 to 20 minutes or until done.

Pumpkin-Chai Quickbread

Pumpkin-Chai Quickbread

 

Nutritional Information

Calories per serving: 184
Fat per serving: 7.8g
Saturated fat per serving: 0.9g
Monounsaturated fat per serving: 4.4g
Polyunsaturated fat per serving: 2.1g
Protein per serving: 4g
Carbohydrates per serving: 25g
Fiber per serving: 2g
Cholesterol per serving: 32mg
Iron per serving: 1mg
Sodium per serving: 128mg
Calcium per serving: 44mg

 

Good to Know

At less than 200 calories a slice, serve this loaf as a figure-friendly alternative to pumpkin pie.

 

Pumpkin-Chai Quickbread

Prep: 10 minutes; Cook: 60 minutes; Total time: 1 hour, 10 minutes.

Ingredients

  • Baking spray with flour
  • 1 cup all-purpose flour
  • 1/2 cup whole-wheat pastry flour
  • 2/3 cup sugar
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 1/8 teaspoon ground cardamom
  • 1/8 teaspoon ground allspice
  • 2 eggs
  • 1 egg white
  • 1/2 cup2% reduced fat milk
  • 1/3 cupcanola oil
  • 1 cup canned pumpkin purée
  • 1 tablespoon pumpkin seeds

Preparation

1. Preheat oven to 350°. Coat a 9- x 5-inch loaf pan with baking spray.

2. Combine all dry ingredients (through allspice) in a large bowl.

3. Whisk eggs, egg white, milk, oil, and pumpkin in a medium bowl until thoroughly blended. Add wet ingredients to the dry ingredients, stirring until just blended. Spread batter into the prepared pan. Sprinkle pumpkin seeds on top.

4. Bake the bread until lightly browned and a toothpick inserted into the center comes out clean (60 to 65 minutes). Cool in the pan for 10 minutes, then turn out onto a wire rack and let cool for 30 minutes or more.