5 Healthy & Quick Pumpkin Recipes You Can Whip Up Under 30 Minutes!
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5 Healthy & Quick Pumpkin Recipes You Can Whip Up Under 30 Minutes!

Posted

20 October 2016

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Falling leaves, oversized sweaters and spiced pumpkin. Family and friends in the northern hemisphere will be enjoying a nice, earthy autumn. Think breezy nights and windy days. A warm spiced pumpkin latte would be perfect anytime of the day. Wherever you may be though, pumpkins get the spotlight every October – little wonder why!

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It’s really hard not to like pumpkins, don’t you think? This round, orangey plant from the squash family with smooth, slightly ribbed skin has a vibrant and soft flesh when cooked - super satisfying! We’re pumped to share these healthy and delicious pumpkin recipes with you. Whip them up for a pumpkin breakfast, lunch or dinner - everything under 30 minutes!

 

Pumpkin Porridge with Tahini and Cranberries

Who knew tahini and cranberries could complement the classic pumpkin? This comforting bowl of porridge is bursting with flavours and is sure to awaken your taste buds! Busy bees, give this simple recipe a try - all you need is just a few minutes to make this!

Credit: Prevention

Ingredients:

  • ½ cup rolled oats
  • ½ cup pumpkin puree
  • 1 ½ teaspoons brown sugar
  • ¼ cinnamon
  • 1 tablespoon tahini
  • 2 tablespoons dried cranberries
  • Salt and pepper

Method:

  1. Pulse oats in a food processor until medium-fine consistency. Do not over process the oats!
  2. Boil 1 cup of water in a saucepan. Add oats, pumpkin, sugar, cinnamon, salt and pepper to taste. Simmer for approximately 5 minutes until you get a thick porridge-like consistency.
  3. Serve porridge warm. Top it off with tahini and cranberries! Simple, right?

Pumpkin Fettuccine Alfredo

Give this creamy and comforting fettuccine recipe a go! Soon you’ll find wafts of a delightful aroma of alfredo-like pumpkin sauce, rosemary, parmesan and spices filling your home. Not only is this a yummy-in-my-tummy dish, you’ll shave off unnecessary calories with this healthy choice of ingredients! Absolute yums!

Credit: CookieAndKate

Ingredients:

  • 4 cups whole wheat fettuccine or linguine
  • 1 tablespoon unsalted butter
  • 1 tablespoon whole wheat flour
  • 2 garlic cloves, minced
  • ½ teaspoon rosemary, finely chopped
  • 2 cups low-fat milk
  • ½ cup of goat cheese
  • 1 cup pumpkin puree
  • ⅛ teaspoon ground cinnamon
  • ¼ teaspoon salt
  • A pinch of red pepper flakes
  • Freshly ground black pepper
  • Parmesan cheese (as topping)

Method:

  1. Bring water to a boil and cook pasta for 10 - 12 minutes until al dente. Drain and set aside.
  2. Heat saucepan over medium heat and add butter.
  3. As the butter starts to sizzle, whisk in flour and stir for 3 minutes until bubbly. Add garlic and cook for another 30 seconds. Add in milk, rosemary and red pepper flakes. Stir the mixture together for approximately 5 - 6 minutes until it begins to thicken.
  4. Add in goat cheese, pumpkin, cinnamon, salt and pepper and whisk mixture until smooth and thick. Add additional seasoning if desired.
  5. Add cooked pasta to the mixture. Toss to combine pasta with sauce.
  6. Remove from heat and serve immediately. Sprinkle chopped rosemary and parmesan on top!

Parmesan Pumpkin and Spinach Quinoa

Looking for a light yet fluffy dinner meal? This recipe is for you! This antioxidant- and protein-packed meal will leave you wanting more!

Credit: iFoodReal

Ingredients:

  • 1 cup quinoa, uncooked
  • 1 cup spinach
  • 1 large onion, finely chopped
  • 1 garlic clove, minced
  • 1 tablespoon extra virgin olive oil
  • 1 cup pumpkin puree
  • 3 cups chicken broth
  • 1 teaspoon salt
  • 1 teaspoon ground pepper
  • ¾ cup Parmesan cheese

Method:

  1. Cook quinoa and set aside.
  2. Pre-heat a large skillet on low-medium heat and add extra virgin olive oil.
  3. Saute garlic and onion until translucent. Add pumpkin puree, chicken stock, salt and pepper, and bring to boil. Reduce heat to low and let sauce simmer for 5 minutes.
  4. Add Parmesan cheese to mixture and stir until melted. Add quinoa and spinach to mixture and gently stir until all ingredients are combined.
  5. Remove from heat and keep stirring (you may add extra chicken broth for thicker consistency). Serve hot!

Pumpkin Oat Pancakes

As pancakes are versatile recipes, there are various natural ingredients you can use to substitute the unhealthy processed sugars! Opt for a healthier version of a filling pancake stuffed with pumpkins and a dash of cinnamon, ginger, nutmeg and all spice. It’s autumn on a plate!

Credit: CookieAndKate

Ingredients:

  • 1 cup pumpkin puree
  • ¼ cup almond milk
  • 2 tablespoons coconut oil
  • 1 tablespoon lemon juice
  • 1 teaspoon maple syrup (or pure honey)
  • 1 teaspoon vanilla extract
  • 2 eggs
  • 1 cup oat flour
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ½ teaspoon ground cinnamon and ginger
  • ¼ teaspoon ground nutmeg and allspice

Method:

  1. In a mixing bowl, stir wet ingredients together: pumpkin puree, milk, coconut oil, lemon juice and maple syrup (or pure honey). Beat in eggs while stirring.
  2. In a separate bowl, whisk together dry ingredients: oat flour, baking soda, salt and spices.
  3. Create a hole in the center of dry ingredients. Gently pour wet ingredients into dry mixture. Stir until mixture becomes moist. Let the batter sit for 10 minutes.
  4. Heat a non-stick pan over medium heat and lightly drizzle pan with coconut oil or cooking spray.
  5. As oil begins to set, pour ¼ cup of the batter onto the pan. Allow pancake to cook for approximately. 2 - 3 minutes until bubbles form around the edges.
  6. Flip pancake with a spatula and cook for another 2 - 3 minutes until golden brown.
  7. Serve pancakes immediately (or keep warm in an oven). Don’t forget to drizzle maple syrup or honey on your pancakes! Sink your teeth in!

Pumpkin Spice Latte

Adding pumpkin and cinnamon to your brewed coffee is absolutely divine! The sweet aroma and decadent flavours just screams the fall season! However, the ones sold in coffee joints are packed with calories and processed sugars. For example,a small, non-fat and non-whip pumpkin spice latte from Starbucks contains 200 calories! *Mind blown*. Skip the unhealthy sugars and start creating your own cup of pumpkin spice latte. Healthy and cost-effective too!

Ingredients:

  • ½ cup unsweetened vanilla almond milk
  • 3 tablespoons pumpkin puree
  • 1 teaspoon pumpkin pie spice
  • 1 vanilla pod (or vanilla extract)
  • 2 teaspoons honey
  • 1 cup brewed coffee
  • A pinch of cinnamon and nutmeg

Method:

  1. Combine almond milk with pumpkin-based ingredients and cook over medium heat.
  2. Remove from heat and stir in vanilla, cinnamon, nutmeg and honey into the mixture.
  3. Pour into acup and foam the milk using a frother. If you do not have a frother, use a blender for 30 seconds until milk becomes foamy. If the mixture is hot, make sure you leave a small opening on the lid to prevent trapped hot air inside. Use a towel to protect yourself from any mess!
  4. Pour the coffee into a large mug - sprinkle with extra cinnamon and nutmeg to complete the fall trend. Enjoy!

Want more pumpkin recipes? Check out other exciting pumpkin recipes to inspire you this October! There’s spicy pumpkin soup, pumpkin custard, pumpkin seed bars & truffles and even pumpkin ice cream!

And, just in case, you haven’t thought of your Halloween costumes yet, we’ve got you covered!

 

References:

Pumpkin Fettuccine Alfredo
Pumpkin Spice Latte | Clean & Delicious with Dani Spies
Pumpkin Oat Pancakes
Cut Calories and Sugar With This Starbucks Pumpkin Spice Latte Hack
Parmesan Pumpkin and Spinach Quinoa Recipe
Pumpkin: Health Benefits and Nutritional Breakdown


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