Health: Healthy pumpkin recipes for autumnal dishes

pumpkins, jack-o-lantern, halloween
Want to reduce food waste and get creative this Autumn? These healthy pumpkin recipes will keep you busy while the kids carve out faces in their pumpkins.

 

Pumpkin is fairly neutral and some might say bland by itself, but that’s why it’s such a versatile ingredient, as it adds moisture, fibre, and vitamins to make recipes tastier and healthier. This often means you can use less oil or fat in recipes too, which reduces the calorie content. 

 

If you’re reading this at other times of the year you can find tinned pumpkin in some supermarkets and online. Or make use of the pumpkin flesh the kids churn out when making their Halloween pumpkins. 

 

The basics and round-ups

 

Make your own pumpkin puree while you have a pumpkin at home, instead of buying tinned https://beetrootface.com/2018/10/pumpkin-puree/

 

Plenty of healthy ideas in these two recipe roundups I created for The Fit Mum Formula here http://www.thefitmumformula.com/blog/10-easy-pumpkin-recipes/

 

And here http://www.thefitmumformula.com/blog/pumpkin-recipes-packed-with-protein/

 

 

Cake

Coffee cake with benefits! https://strengthandsunshine.com/gluten-free-pumpkin-spice-coffee-cake-vegan-allergy-free/

These muffins are boosted with protein and the icing is practically a superfood! http://www.thefitmumformula.com/blog/pumpkin-halloween-muffins/

Could this be the most fruit and veg packed, nutritious banana loaf ever? https://www.dontfrigwithmyfood.co.uk/2017/10/halloween-pumpkin-pie-banana-bread/

Don’t be fooled by the name, these brownies are healthy enough for breakfast! https://strengthandsunshine.com/pumpkin-peanut-butter-layer-brownies/

 

 

Snacks

Add a healthy twist to your hummus with pumpkin added. This recipe is much lower in fat and calories than most shop bought versions https://www.rhiansrecipes.com/pumpkin-sage-white-bean-hummus-vegan-gf/

On their own or as part of a main meal, pumpkin and buttermilk add moisture so you need much less butter in these scones https://www.dontfrigwithmyfood.co.uk/2018/10/savoury-chilli-cheese-pumpkin-scones/

Use wholegrain flour in these oaty cookies for a hearty but healthy snack. And don’t throw away the pumpkin seeds! Roast them like you’re shown how here https://teaandcakeforthesoul.wordpress.com/2018/10/22/pumpkin-cookies-roasted-seeds-recipe/

Or add some flavour to your seeds like maple and cinnamon https://www.foodiequine.co.uk/2018/10/maple-cinnamon-spiced-roasted-pumpkin-seeds.html?

Shop bought cereal bars are often full of refined grains and sugar, so make your own! Such as these pumpkin granola bars https://www.captainbobcat.com/homemade-pumpkin-granola-bar-mummies-for-halloween/

Like sausage rolls but meat free and with added vegetables. Reduced fat cheese or a naturally lower fat cheese like feta would also work and be lower in saturated fat. https://daisiesandpie.co.uk/pumpkin-mummies/

Adding vegetables to your smoothies instead of pure fruit reduces the sugar content. This recipe contains at least 3 portions of your 5 a day! https://fussfreeflavours.com/recipe-pumpkin-and-cranberry-smoothie/

 

 

Soup

Keep it simple with this ‘bung it all in’ pumpkin soup on a budget https://www.frugalfamily.co.uk/spiced-root-vegetable-soup-just-need-warm/

Or add a fun Halloween twist! https://family-budgeting.co.uk/halloween-recipe-spooky-soup/

Pumpkin itself is rather bland, so add highly flavoured ingredients such as bacon https://teaandcakeforthesoul.wordpress.com/2017/10/20/halloween-pumpkin-soup-with-bacon-optional/ , miso https://www.jcookingodyssey.com/2018/11/pumpkin-miso-soup.html , or curry https://www.fabfood4all.co.uk/curried-pumpkin-soup/

 

Savoury Recipes

These Indian flatbreads have only two main ingredients https://sandhyahariharan.co.uk/pumpkin-phulka/ , serve them with a protein filled main dish and pumpking raita https://frombowltosoul.com/pumpkin-raita-kaddu-raita-recipe/

Pumpkin infused Mac n’ Cheese is a good way to get some veg into the family https://beetrootface.com/2018/10/pumpkin-macaroni-cheese/ , or try this more grown up version https://www.jcookingodyssey.com/2018/10/one-pot-pumpkin-pasta.html

This veg packed risotto uses barley for a tasty and nutritional twist https://www.thepetitecook.com/barley-risotto-with-pumpkin-and-rosemary/

Reducing your carb intake? This lasagne uses pumpkin instead of pasta! https://twoplusdogs.co.uk/recipes-meatless-days-butternut-squash-mushroom-lasagne

 

 

Pudding

This veg rich pudding is nutritious enough its fine that there’s some sugar added. You might want to skip the clotted cream if you’re wanting to lose weight as it’s very high calorie https://frombowltosoul.com/pumpkin-halwa-pudding-recipe/

The popular Pumpkin Pie gets  a health makeover http://www.thefitmumformula.com/blog/healthy-pumpkin-pie/

Rich but nutritious, these tasty bars are best eaten with a spoon! https://www.dontfrigwithmyfood.co.uk/2018/01/beauty-food-pumpkin-bars-healthy-chocolate-ganache/

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About Pollyanna Hale

Pollyanna Hale helps Mums lose weight, get fit, and have more energy and
body confidence with online coaching and programmes, books and a free
Facebook community group. A Mum of two young girls, Polly understands
how hard it is for us Mums to make ourselves a priority when all our
energy and willpower gets drained before we’ve even done the school run!
Everything she teaches is designed to be compatible with crazy busy
Mum-life, because you matter too, Mum.

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