Turn Pumpkin Guts Into Healthy Recipes

Pumpkin Smoothie

Almond milk or soy milk can be substituted for non-fat milk if you are looking to make this smoothie recipe dairy-free. Using frozen bananas will give your smoothie a thick consistency without having to add too much ice. Adding cinnamon and nutmeg will give this smoothie added antioxidant benefits. Some studies show that cinnamon may help lower blood sugars and cholesterol. The following recipe has been adapted from this Fruit and Veggies: More Matters article.

Ingredients

  • 1 cup pumpkin puree
  • 1 cup non-fat milk, almond milk or soy milk
  • 1 large frozen banana or 2 small frozen bananas
  • 1 teaspoons vanilla extract
  • 2 teaspoons honey
  • Add ice small amount of ice to get desired consistency
  • Sprinkle of nutmeg and cinnamon

Instructions

Combine all the ingredients in a blender. Blend until smooth.

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Pumpkin Chili

For a delicious and nutritious twist to a traditional fall meal, try adding pureed pumpkin to chili. Using ground turkey instead of ground beef makes this recipe low in saturated fat. And adding two types of beans, such as kidney and black beans, boosts flavor and dietary fiber. This recipe has been adapted from this Pumpkin Nook recipe.

Ingredients

  • 2 tablespoons grapeseed oil
  • 3 pounds of lean ground turkey
  • 2 medium onions, chopped
  • 1 cup of sliced mushrooms
  • 2 cloves minced garlic
  • 2 tablespoons chili powder
  • 1/4 teaspoon red pepper flakes
  • 2 cups of fresh or canned pumpkin
  • 1 can red kidney beans, rinsed and drained
  • 1 can black beans, rinsed and drained
  • 3 15-ounce cans of diced tomatoes
  • 2 tablespoons sugar
  • 2 bay leaves

Instructions

Heat the grapeseed oil in a large pot over a medium heat. Brown the ground turkey in the oil. Add the onions and mushrooms, and cook for 3 to 4 minutes. Add the garlic, chili powder and red pepper flakes, and cook for another minute.

Add the pumpkin, beans, tomatoes, sugar and bay leaves. Turn the heat to high. Once the chili begins to boil, reduce the heat to low. Cook for 1 hour, stirring occasionally. Remove the bay leaves before serving.

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About the Author

Michelle Ulrich

Michelle Ulrich, MS, RD, CNSC, works as a clinical dietitian at Sharp Memorial Hospital in San Diego, California. She's also the sports dietitian for ETA Coach, an endurance coaching company. She has a passion for food, nutrition and sports.
Michelle Ulrich, MS, RD, CNSC, works as a clinical dietitian at Sharp Memorial Hospital in San Diego, California. She's also the sports dietitian for ETA Coach, an endurance coaching company. She has a passion for food, nutrition and sports.

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